How to Avoid Knee Running Injuries

Step-by-step Instructions

Here is what you need to do...
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.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Improving leg strength can greatly improve your running times but also keep you injury free!

Stuff You'll Need

Suggested Further Reading

This Student Author

This Student Author's Background

Funny or interesting story about this topic...

I am a huge runner. I love the sport; however the constant straight motion and pounding can be murder on the knee joint. Injury can be avoided with proper equipment and training.

When did you first do this & how did you get started?

I recently tore my ACL and have been going through rehab to heal my knee. Had I taken more time to prepare my knee joint for the activities I wanted it to perform I may have been able to avoid a year on the sidelines.

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