Fitness Tip of the Month
Knee pain is one thing that immediately produces concern.
Patellofemoral pain, also known as "Runner's Knee" can stop your training regime. It can also be prevented
or minimized through smart training.
· If you are just starting out running, you should begin your training program with care.
Gradual mileage and speed increases should be completed -- generally, only a 10% increase in miles per week. Any more will
result in increased risk to your knees. Most injuries occur in the first months of training and are usually seen in those
who are impatient with the gradual build up.
· Warm up adequately before working out, and after warm up stretch before
running. After your work out also stretch.
· If you are overweight, the excess weight increases the risk of knee injury.
Try to diet and see the results in increased fitness and less stress on the joints. It is an amazing thing:
lose weight and improve fitness; improve fitness and lose weight!
· You need to be properly fitted for shoes. Every manufacturer
of reputable running shoes rates their shoes for particular feet, e.g. pronators, flat footed runners, high arch runners,
etc. A good running specialty store should be able to fit you properly.
· Try to run on a flat surface, with soft surfaces
being the best. Concrete is the worst of all surfaces. Pay attention to your form, leaning slightly forward, with your
knees bent when running. Short strides lower impact on joints.
· Be careful running down steep hills. Downhill
training has advantages later on, but initially this can put extra stress on your knees. When running downhill, short
strides minimize the impact to the knees.
Try cross training.
Swimming and biking are great alternatives that produced less impact on the joint and also help build supporting muscles.