How to Avoid Knee Running Injuries

Step 1

Wear proper running shoes. The best shoes will be fit to your arch type, your intended weekly mileage, and will be appropriate for your terrain you do the majority of your running on. Your running shoes will have a life of 300-450 miles. After you have completed this many miles the shoes will be worn enough that they will no longer absorb the shock from running and in most cases the knee joint will then start taking the brunt of the impact. Remember to change your shoes out!

Step 2

Work on your form. Form running drills such as high knees, butt kicks will help you find your optimal stride where you are not over or under striding. Also running is usually only a frontal movement. Train these drills backwards and laterally as well to keep all areas of the knee joint strong.

Step 3

Strengthen the quads, hamstrings and calves for overall knee strength. Body weight squats, single- leg squats, side to side agility work, as well as leg extensions and hamstring curls are great for keeping the legs and knees strong.

Step 4

Remember to stretch. Not only will stretching help alleviate soreness, it will also keep your limbs limber and your stride from shortening. Having the right stride and limber legs will help you avoid knee problems.