Everything you need to know to reduce the risk of injury and when to stop
The knee is a highly mobile joint, but consequently, this high degree of mobility can carry an increased risk of injury. For this reason, and since running can be both a very demanding sport and very aggressive with your knees, we will show you how you can protect them correctly while running.
Keep Your Feet Pointed Forward
Your feet must point in the direction you are running. If your feet rotate, your knee will follow them, and if this happens, the pain will likely be generated in the knee since it will be twisting with each step, and its usual movement dynamics will be altered.
Instead, try to keep your feet parallel and pointing forward. You may notice an increase in the activation of your adductors when you do this, but of course, it can help you run better and reduce movements that do not make you move forward.
Eliminate Stride Tension
One thing that generates the most stress on the knee when we run is taking too long strides that force us to land on the ground with the knee extended almost wholly.
For this, instead of taking such long strides, you should take shorter but more frequent steps since the technique of these will be considerably better.
Don’t Lift Your Knees When Running
Precisely and about the previous point, it is advisable not to bend your knees too much when running, trying to lift them to take a longer stride.
You don’t have to force a specific movement when running; you have to run naturally without complicating yourself too much. If your stride is shorter, you can take advantage of it to make it more frequent.
Impact With The Midfoot Area
Unfortunately, it is pretty common to see many people cushioning their footsteps with the heel of their feet when running. It generates a significant impact on the entire leg. Since the heel does not have as much buffering capacity as other parts of the foot.
The middle zone and the toe, being more mobile areas, can act better as a suspension. And, therefore, be more suitable to cushion the footprint. However, the disadvantage of the toe is that it is a weaker area, so we should opt for the middle zone. If you are an amateur when it comes to running, you should definitely consider taking a CPR and first-aid course online so you can be more prepared for any emergencies you may encounter.
Warm-Up Whenever You Go For A Run
Running is an activity with a constant and continuous movement pattern. Furthermore if not adequately warmed, this has excellent potential to provoke one repetitive injury strain.
Therefore, try to warm your knee and, in general, the rest of your joints involved. Walk for a few minutes before you start running, do flexion-extension and rotational movements to work on joint mobility, and rub your hands against your knees to warm them.
Finally, keep in mind that you should stop running in case you are in pain. Try to change the technique, and in case the pain or discomfort persists, stop the activity for a while, reduce the intensity, and contact a professional.
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