s e m o n i a n

Now that the spring is here, the parks and streets are packed with runners. Running is the fitness fall-back: After the self-talk of “Boy, I gotta get in shape,” a jog in the park is one of the first things to follow. But running is a high-impact activity, especially for those who are starting a new fitness regimen. And all runners, veterans and newbies alike, can suffer from knee pain, or the condition known as Runner’s Knee. However, there are ways to help relieve the strain the knees take during a run, and channel the kinetic energy produced by running to the appropriate areas.

Researchers have identified several triggers associated with knee pain from running. Every time your foot hits the ground, kinetic energy is created and needs to be distributed. Our joints were not equipped with cushioning, but the muscles are designed like pillows to obsorb this energy. Researchers have found that weak hamstrings and quadriceps increase the probability of developing runner’s knee. When leg muscles are weak, not only are they unable to withstand the shock from running, but they also lead to faulty biomechanics.

According to Dr. Darin Padua in his study on Runner’s Knee: ”Overall, these people generally have weaker quads and hamstrings. As a result, they dont bend their knees as much when doing tasks such as running or jumping. This means the contact area between the kneecap and the femur is smaller, so pressure is focused and pinpointed on a smaller area.”

Hitting the gym 1-2 times per week for resistance training will help all runners. Exercises that are dynamic (multiple joints used), and focus on the lower-extremities will aide in better running mechanics. Keep this in mind when planning a new workout routine. Keeping the body happy and healthy will allow you to stay in the race longer, bringing you closer to your fitness goals.

Enjoy Your Exercise. Enjoy Your Day.