5 tips to prevent running injuries
Running is healthy and popular, but unfortunately it is also a sport in which injuries occur frequently. Knee problems in particular are common, especially among beginner runners or when training intensity increases too quickly. In this blog, you will read which knee injuries occur most often and how you can help prevent them with five practical tips.
The most common knee injuries when running
Knee injuries often arise due to overuse, incorrect running technique or insufficient recovery. The following complaints are common among runners:
- Iliotibial band friction syndrome (Runner’s Knee): pain on the outside of the knee, often after longer distances.
- Jumper’s Knee: pain below the kneecap or around the attachment of the patellar tendon, usually during jumping or running sports.
- Meniscus injury: pain when squatting or twisting, sometimes accompanied by swelling in the knee.
- Patellofemoral pain syndrome: dull pain around or behind the kneecap, especially when climbing stairs or sitting for long periods.
If you experience any of these complaints, it may be wise to reduce your training load and consider using a knee brace for additional stability and support.
Tip 1. Wear running shoes that really feel comfortable
According to sports physician and researcher Steef Bredeweg of the University of Groningen, comfort is one of the most important factors when choosing running shoes. Get advice from a specialised store, but remember: the best shoes are the ones that feel comfortable while walking and running. A good fit and sufficient cushioning can contribute to comfortable running.
Tip 2. Build up your running gradually and take enough rest
If you are new to running, avoid increasing your distance too quickly. Your muscles, tendons and joints need time to adapt to the new load. Build up your training volume gradually to reduce the risk of overuse.
You can also start with interval training by alternating short periods of running with walking. This gives your body time to get used to the effort. A physiotherapist can help you create a personalised running plan based on your level and goals.
Do not forget to plan enough recovery between runs. Rest is an important part of training.
Tip 3. Always do a warm-up and a cool-down
Before and after running, it is important to prepare your body gradually for exercise and allow it to return to rest afterwards.
Start with light jogging and some dynamic movements to activate the leg muscles. A proper cool-down after your run is also important: keep moving gently for a few minutes so your heart rate can gradually decrease.
Although stretching alone has not been proven to prevent injuries, regular mobility and strength exercises can contribute to better flexibility and physical resilience.
Tip 4. Take pain seriously and take it easy
Do you experience knee pain during or after running? Avoid pushing through it. Pain can be a sign that your body needs more recovery.
For mild complaints, temporarily switch to a less demanding activity such as cycling or swimming. If the pain continues, consider seeking advice from a physiotherapist. They can help create a suitable recovery plan and may recommend supportive aids such as a knee brace.
Tip 5. Stay well hydrated
Drinking enough fluids is important for both performance and recovery. How much you need depends on factors such as the duration and intensity of your run, the temperature and how much you sweat.
Make sure you are well hydrated before running and drink regularly during longer training sessions. After your run, replenish the fluids you have lost to support your recovery.
