Runner’s knee is a common injury among runners especially those who run long distance such as marathon runners. It is a painful injury that prevents them from running for awhile. Usually, after a lengthy resting period, they will recover from this injury and get back into their running. Runner’s knee is actually the abnormal movement of the patella on the thighbone. The adage, “An ounce of prevention is worth more than a pound of cure.”, applies to runners and runner’s knee. It can be prevented easily.
First, of all, running for long distance is not necessarily the best way to get into optimal physical shape. Interval training for shorter time periods at varying intensity levels will give your body a great workout. For example, you can do interval training on a treadmill by jogging for 2 minutes then running for 1 minute then jog for 2 minutes then run or sprint for 1 minute. Do this for about 15 minutes. You can vary the intensity level.
But, if you enjoy long distance running or a marathon runner (or any other long distance), you should include weight training into your exercise program to prevent runner’s knee. According to a study by the United States Naval Academy, the strengthening of the quadriceps and hamstrings has prevented the occurrence of runner’s knee. In their study, it was found that those with weaker hamstring were three times more likely to get runner’s knee, and those with weaker quadriceps were five times more likely to get runner’s knee. That is a significant finding on the correlation between weak quadriceps and hamstrings and the occurrence of this ailment to your knees. Some of the exercises that were helpful include hip raises and lunges. You can include also side lunges. These are lunges going side to side rather than forward and backward. Be cautious in doing lunges. Make sure your knee goes beyond the front of your feet. Try doing these lunges without weights. Then, use weights on these lunges. One of the best leg exercises and overall body exercises is the back squat. Try them with dumb bells if you prefer it that way. The key is that you must strengthen your quadriceps and hamstrings in order to prevent this painful and nagging ailment.
Weight training and resistance training will help any athletes. Even if you are not an athlete, it is important to keep our bodies (and its moving parts) in the best possible shape and condition. A well planned weight training program will prevent runner’s knees.
