5 Tips To Help You Avoid Knee Pain This Marathon Season
Hello, marathon enthusiasts!
The thrill of crossing the finish line after months of training is unparalleled. But as we all know, with the highs come the potential lows – and in the world of marathons, knee pain is a frequent uninvited guest.
Knee injuries, often resulting from overuse, improper form, or lack of preparation, can be a runner's worst nightmare. But with the right knowledge and approach, you can significantly reduce your risk and ensure that your marathon season is both successful and pain-free.
Let's help you get across the finish line.
Ready, set, go...
Understanding Knee Pain
Before we delve into the prevention tips, it's crucial to understand what causes knee injuries in the first place.
The knee is a complex joint, and several factors can contribute to injuries:
Overuse: Repeated motion can lead to strains or sprains.
Improper Form: Incorrect running techniques can put undue stress on the knee.
Muscle Imbalances: Weakness in certain muscle groups can cause the knee to bear more strain.
Previous Injuries: Past injuries can make the knee more susceptible to future ones.
Surface and Footwear: Running on hard surfaces or using inappropriate footwear can increase injury risk.
Do these factors feel familiar? It's time for you to read these tips.
Ready, Set, Go…
5 Tips To Help You Avoid Knee Pain This Marathon Season
Proper Footwear Is Key
The foundation of a good run starts with your shoes. They're not just about style; they play a pivotal role in cushioning your steps and providing necessary support.
It's essential to get shoes that match your foot's arch and gait type.
I recommend that it's worth the extra investment to get running shoes properly fitted, as this is the best way to prevent injuries while running.
"Wear your shoes in" is an excuse for manufacturers to not care about the protection of their customer's feet.
I understand this can be expensive. But what's more important - money or health?
That's for you to decide.
We vote for health.
Strength Training Is Your Friend
It's not just about the miles you clock in; it's also about the strength of the muscles supporting your knees.
By focusing on the quadriceps, hamstrings, and calves, you provide better stability to the knee joint.
This not only reduces the risk of injury but also improves your running efficiency.
Listen To Your Body
The adage "No pain, no gain" doesn't always apply.
If you experience sharp or persistent pain, it's a sign that something's amiss.
Rest, ice, and elevate your knee. Pushing through pain can transform a minor issue into a major injury.
Ensure you have rest or low-impact days in your training schedule to allow your knees and other muscles to recover.
This can prevent overuse injuries and give any minor irritations time to heal.
Gradual Progression
We understand the urge to run as far as you can, as quickly as you can.
But when it comes to your body, slow and steady wins the race. Avoid increasing your mileage too quickly.
A common rule is the "10% rule," which suggests not increasing your weekly mileage by more than 10% from the previous week.
This gradual progression gives your body, especially your knees, time to adapt to the increased workload.
Run On Softer Surfaces
While the marathon is likely on concrete, you don't need to practice this way!
Whenever possible, opt for softer surfaces like grass, dirt trails, or synthetic tracks.
These surfaces provide more cushioning than asphalt or concrete, reducing the impact on your knees.
If you're running on a track, try to change directions regularly to avoid putting repetitive stress on one side.
Bonus: Free Expert Workout Report
Struggling with persistent aches and pains? Want to move freely without discomfort? We've got just the solution for you!
Dive into our expertly crafted report and discover actionable tips, insights, and strategies to enhance your mobility and live a pain-free life. Whether you're an athlete, a fitness enthusiast, or someone simply looking to move better, this report is your ticket to a healthier, happier you.
Titled 9 Ways To Bullet Proof Your Body For Any WOD
Written by our expert physical therapist Eric Wallace, who has helped hundreds
Don't let pain hold you back. Take the first step towards a more mobile and pain-free future with our exclusive report. Act now!
Are You Ready To Cross The Finish Line Free From Knee Pain?
Have you noticed a twinge in your knee during your long runs? Or perhaps you've had to skip a few training days, fearing that persistent knee pain might escalate into a serious injury?
No matter the severity of your knee discomfort, remember: it's never too early or too late to seek expert advice. Right now, we're offering a Free Runner Performance Assessment with a member of our specialist team. This is your chance to address any concerns, ask questions, and determine the best course of action to ensure you can run pain-free this marathon season.
Or give us a call at 920.335.7227. (Yes, we still appreciate a good old-fashioned phone chat!).
Cheering you across the line,
Eric Wallace, PT
Other Free Resources For Knee Pain
Read Our Blog - Why Do I Always Have Running Injuries?
Read Our Blog - Why You’re Having Knee Pain When Running