How to Avoid Knee Injuries While Running

Running is one of the most common workout routines. Every day, countless people traverse number of miles, some while running in a marathon while others enjoying a daily jog. Running put a lot of strain on your body joints, especially the knees. In order to avoid knee injuries while running, it is imperative that you run the right way.


  • 1

    To reduce the risk of a knee injury while running, you must wear the proper shoes. If the shoes you wear while running do not fit properly on your feet, the strain on your knees will be greater than normal, and you will end up suffering a knee injury most probably during the very first day of your running. If it is difficult for you to choose the proper shoe fit, ask a doctor to help you out.

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  • 2

    Before starting your daily sprint, warm your muscles properly. Spend at least ten to fifteen minutes before starting to run. A proper warm up routine relaxes the body muscles, effectively reducing the chances of a knee injury while running.

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  • 3

    The distance you run also matters a lot. Consider increasing the running distance gradually. The chances of a knee injury are high if you try and run a five mile lap the very first day. However, if you start with one mile and gradually work your way up to five miles, things will be a lot easier for you.

  • 4

    Balanced diet is also an important factor to prevent suffering a knee injury while running. Just like any other exercise, running consumes a lot of energy. 1,000-1,200 milligrams of calcium intake is very useful for people who run regularly. Glucosamine and chondroitin sulfate supplements can be useful to keep your body fit for running because glucosamine has cartilage formation and repair properties whereas chondroitin helps retain elasticity in muscles, avoiding over stretching in muscles and as a result reducing the chances of a knee injury while running.

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  • 5

    Another useful technique to prevent knee injuries while running is cross train. Most runners do not do other exercises and only keep their focus on running. This can cause constant strain on knee muscles and the joint as well effectively becoming the cause of a knee injury.

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