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Runner's Knee
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Running Tip: Strengthen Quads With Wall Squats
If you're a runner and you want to increase your speed, build your endurance, and have the ability to tackle hills with a breeze, you need to have strong quads. Strengthening your thighs can also prevent injuries such as runner's knee. This common injury, which often happens to new runners, is tied to a combination of weak quads and tight hamstrings and calves.
Fit Tip: Mind Your Knees
As my mom would say, "Take care of your knees, you only get one pair," and nothing could be more true than when it comes to running.
Running is a great way to burn a lot of calories and tone up that lower body, but it can also be pretty tough on your knees — it's not called runner's knee for nothing. No matter if you're an outdoor or indoor runner, one of the best things you can do for yourself and your knees is to switch up your workouts frequently, and don't forget that runners need strength training, too.
Avoid Runner's Knee
If you are new to running you definitely want to be wary of developing runner's knee, an overuse injury that is twice as likely to occur in women than men. Known in the medical world as patellofemoral pain syndrome (PPFS), runner's knee causes pain in and around the knee cap (or patella). The pain is caused by tracking issues with the knee cap that irritate the bony groove the knee cap actually sits in.
Tips to Prevent Runner's Knee
Runner's knee — pain around the kneecap, especially when walking down stairs — is no fun at all and can really put a damper on your exercise routine. There are several things you can do to help prevent runner's knee from happening, such as:
- Take time to get your body in good condition before performing activities that stress the knees.
- Try to lose weight. Being overweight puts additional stress on the knees.
- Always warm up and stretch your legs before you exercise.
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