Preventing Knee Pain During Running

Aug 06, 2020

While running, you want to give your best and achieve your goals. You’re always focusing on your fastest times – and this much is certain: nothing can stop you now – not even knee pain. Keep going for longer without any problems and prevent excessive strain or injuries! The Bauerfeind Sports Knee Support helps your knee joint and your muscles. It also relieves strain on your kneecap. This means you can improve your running performance and accelerate regeneration. Leave behind knee fatigue as well as disruptive breaks from training and competitions.

 

Causes of knee pain during a run

Knee pain while running is usually caused by a well-known problem among runners: the so-called runner’s knee. It mainly results from:

  • training too hard,
  • unsuitable footwear,
  • weak muscles, or
  • insufficient stretching.

Beginners, in particular, increase the extent of their training too quickly. They don’t take enough time to rest, and then complain about knee pain during running because of excessive strain.

Training tips for pain-free runs

You can prevent excessive strain by preparing your muscles, tendons, and ligaments with a training plan that is tailored to your level of fitness. Only increase the complexity of your training slowly and ensure you take appropriate breaks. For healthy athletes without problems, an increase in training of ten percent each week is the golden rule. Athletes who are overweight should increase their training by about five percent each week.

Get the right footwear if you want maximum performance

If you feel pain while running, you should have your foot and leg alignment checked by a professional. One cause can be a misalignment, for example, which can be countered with foot orthoses. Your running shoes must provide perfect support for your feet and cushion impact.

Find the best trails for your runs

Hilly trails put significantly more strain on your knees. When you’re jogging downhill, the load is much higher than on a level surface. If you’re getting back into running, or you’re particularly prone to knee pain, you should avoid trails with changing height profiles. And if part of your route does go downhill, you can reduce the impact on your knees by taking many small steps.

Just chilling – how to fight acute knee pain

If you get knee pain, it’s time to take a break from being active. Locate the pain and cool the surrounding tissue with ice several times per day. To make sure the tissue isn’t damaged by the cold, wrap a towel around the ice. If possible, raise your knee and reduce strain as much as you can. If the pain does not reduce, go see a physician.

 

Exercises – stretching and strength training for a stable locomotor apparatus

During a run, all the leg muscles up to your buttocks are active. For improved performance and better protection against injuries, the muscles at the front and back of the thighs also need to be trained. One leg is usually stronger than the other. You should, therefore, do strengthening exercises, such as squats, on one leg and change sides. Otherwise, the stronger leg will work harder and the muscular imbalance will remain.

To prevent injuries, stretching is just as important because stiff calf and thigh muscles apply pressure to the knee and can cause pain.

1. Stretching the thigh muscles

Stand in front of a chair and place your heel on it with your leg straight. Keep your back straight and slowly lean forward with your upper body by bending the hips. Lean forward until you feel a stretching sensation at the back of your leg. Remain in this position for 30 seconds, then change sides.

2. Strengthening your leg muscles

Lie on your back, bend your left knee with your left foot remaining on the floor. Now lift your right leg at an angle of 30 to 60 degrees. Your knee should be almost completely straight during this exercise. Repeat the up and down movement ten times, then do the exercise with the other leg.

Stabilisation training on one leg on a wobbly surface and general strengthening of the hips and legs are also very useful.

 

The perfect help with the Bauerfeind Sports Knee Support

The breathable Bauerfeind Sports Knee Support, with anatomical fit and regulated compression, offers protection against excessive strain. The slight compressive effect improves movement control during running. At the same time, the knee support massages your ligaments, tendons, muscles, and the connective tissue with every movement. This has a positive influence on sensorimotor function. By wearing your Knee Support, you are counteracting the risk of injury, and pain from excessive strain is alleviated more quickly.


Function and design for improved performance & better protection

The highly elastic knitted fabric ensures a carefully regulated level of compression. The knee benefits from a better supply of nutrients and oxygen. The 3D fit for maximum power offers the perfect support. And thanks to AIR ventilation zones, moisture from sweat does not accumulate. The knitted fabric also combines the perfect firmness of the sports support with maximum possible freedom of movement. The innovative pad absorbs pressure peaks, and special pressure points provide you with positive sensorimotor feedback.

Bauerfeind Sports products: “Made in Germany”

Bauerfeind has been developing highly effective medical aids and supporting top athletes for decades. Our Bauerfeind Sports product line is based on the know-how gathered from these areas and from the athletes’ experiences. We constantly improve our products in the Bauerfeind Innovation Center. That is why you can be sure that your Bauerfeind Sports Knee Support corresponds to the state of the art in sports science.