Highland Physical Therapy

Warming Up To Prevent Knee Pain When Running

​Knee pain can put a damper on your running and other active hobbies. Not only does it hurt to run when you have knee pain, but there’s also the fear of doing more damage if you persist in pushing through the pain. If knee pain keeps you from running, this can cause frustration and disappointment as well as physical discomfort.
Fortunately, there are treatments available that don’t require giving up your runs. Physical therapy for knee pain is an effective and reliable way to get back out on the track or road without worrying about causing further harm to your knees.A physical therapist will evaluate your condition and create an individualized plan that suits your specific needs. This may include exercises tailored to help strengthen muscles around the joint, stretching to help improve your flexibility, and advice on gait mechanics and proper running technique.

With the right physical therapy treatment for knee pain, you can get back out there doing the things you love without fear of worsening your condition. This is especially important if you are running or other activities are a form of stress relief, as physical activity should remain part of your life despite any knee issues that arise.

A physical therapist will be able to provide you with the support you need in order to keep active while remaining safe and healthy.

Warming Up To Prevent Knee Pain When Running

Warming up before running is an essential part of any workout regimen. Warming up helps the body become more flexible and prepares it for strenuous exercise, which can reduce the risk of injury.

A proper warm-up should include light dynamic stretching, such as leg swings and arm circles, and some jogging or walking at a slow pace to increase the range of motion and heart rate. Stretching should focus on major muscle groups used in running, including the quads, glutes, hamstrings, calves, and hips.

Knee pain can be a common issue for runners that can prevent them from exercising effectively. Knee pain can be caused by weak muscles or incorrect form when running which puts extra strain on the knees. To reduce the risk of knee pain, runners should strengthen and stretch their legs regularly.

This includes exercises such as squats, step-ups, calf raises, and leg extensions to strengthen the muscles around the knee joint. Additionally, making sure to wear the proper shoes for running can also help reduce the impact that running has on the knees.

In order to prevent injuries when running, it is important to warm up before every exercise session. Warming up increases blood flow as well as helps loosen tight muscles and joints, preparing them for more intense activity. Stretching specific muscle groups used in running can also help improve the range of motion and flexibility which can reduce the risk of injury.

Additionally, making sure that proper form is used during a run can help minimize strain put on the body and help reduce the risk of injury. Taking the necessary steps to warm up properly can go a long way in preventing injuries when running.

Here Are Some Things You Can Do As Part of Your Warm Up

1. Do dynamic stretching. Dynamic stretching helps to increase flexibility and warm up the muscles for running. Examples of dynamic stretches include high knees, side shuffles, running butt kicks, and carioca.

2. Perform dynamic movements that incorporate multiple muscle groups such as jumping jacks and burpees. These will help to get both your heart rate and body temperature up before you hit the pavement or trail.

3. Jog in place slowly with high knees for a few minutes at an easy pace until you are ready to begin your run at a faster speed.

4. Incorporate some resistance exercises into your warm-up routine such as squats, lunges, pushups, and planks which will help make your running form more efficient.

5. Do a few minutes of light walking or jogging before beginning your run to help ease into it and make sure you are properly warmed up. This will also give your muscles time to adjust to the new activity.

Are You Hoping to Find Treatment for Knee Pain?

​If you’re struggling with pain and you want a plan to help alleviate it – our team is here to help!

You can get quick, natural pain relief so you don’t need to take pills on a regular basis.

If you are feeling pain or want more examples of ways to stay active to avoid or prevent pain in the future, make sure to contact our team. You can also discover the root cause of the problem, which will mean that you can stop it once and for all, and avoid it coming back in the future.

We also offer a knee pain assessment to get the conversation going and help you find the right treatment to help you reduce or eliminate pain.

Reach out to one of our physical therapists at 208-237-2080 for more details on how we can help you manage your pain.

Other Free Resources

Download our Free Back Pain Report, Free Knee Pain Report,  or Free Neck And Shoulder Pain Report
Read Our Blog – Enjoying Gardening While Protecting Your Back
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