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Running Knee Pain
I’ve been running seriously for about 6 years. I started when I was 42 years old. For the first three years of running I was plagued with knee pain. It doesn’t seem to matter what age people are when running knee pain can be a problem. It’s hard to go to a road race without hearing some runners complaining of knee problems. And there will be runners of all ages having these problems.
There are 5 Major Causes for Running Knee Pain
Don’t Over Do It
The number one reason people will suffer from running knee pain is that they run too far, too often. No matter who you are, if you go from zero miles to 15 miles per week in a month’s time, you will have problems. Everyone is different, so there is no set weekly mileage beginning runners should adhere. One must simply pay close attention to their body and LISTEN to it! Slow your training rate down at the first sign of running knee pain. Otherwise you will HAVE to stop for 3 or 4 days to allow yourself to heal. This is one of the hardest things for new runners to do. Always remember the brain is much more powerful than the body. We can easily force ourselves right past the point of prudence and toward an injury.
Correct Shoes Are a Must!
Another source of running knee pain is from wearing the wrong shoes. $39.99 Nike “running” shoes from Walmart simply won’t do. Your first pair of running shoes needs to be purchased from a real running store where the knowledgeable staff can fit you with the correct shoe. Correct running shoes don’t just fit right, they are designed to support your arch correctly as you run. Your arch may not need any support, or it may need a lot. You must be fitted with the correct shoe to prevent all kinds of problems, not just running knee pain. Walmart and shoe stores in the mall do not sell real running shoes. Don’t buy yours there. Find a running store and expect to pay $80 to $120 for your pair of running shoes. After you find the exact brand and model of shoe which is right for you, you can usually order the same pair on the Internet for 10% to 25% less. But you MUST go to a running store to find that first pair which is just right for your step.
Watch Out for Those Hard Surfaces!
Even with the correct shoes, running knee pain can still be a problem if much of your running is done on pavement. For most of us, our choice of good running locations which aren’t paved are few and far in between. But look around. Your knees will thank you if you can find some grassy or dirt trails once in a while. I also have found rubberized tracks are easy on the joints. Check with your local high school or university. If they have a rubberized track, see if they allow public access. We are lucky at our home. We made a third-mile winding trail through our pasture. Dirt trails are easy on your knees!
Eating for Running
Lastly, make sure your diet is correct. Running is high impact and great for building strong bones and joints. But the process of growing and repairing new and damaged joint tissue requires the right nutrition. Luckily, running will create cravings for the “right” foods. Fried burritos in quick shops simply don’t look as good as they used to! Instead, Subway sandwiches are the fast food of choice for runners.
If you are suffering from running knee pain, first make sure you follow the above advice as closely as possible. But if joint pain seems to become a chronic problem, you may want to visit a sports doctor. Don’t waste your money going to your regular MD. Go to a sports doctor who understands running and runners. Your regular doctor will simply tell you to “stop running for a while”. He won’t be able to analyze your situation and get to the root of the problem like a sports doctor will.
Glucosamine for Healthy Joints
Because of our fast pace lifestyles, most runners choose supplementation to ensure they receive their proper daily nutrition. One of the most common supplements runners use is glucosamine. Glucosamine is well known for helping maintain healthy joints and regenerating damaged cartilage. Glucosamine is a naturally occurring substance which is completely safe with no side effects. It’s inexpensive, the liquid form is easy to take, and thousands of athletes are true believers of its benefits.
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