5 tips to prevent running injuries

Running is healthy and popular, but unfortunately also a sport in which injuries occur often. Knee problems in particular are quite common especially among beginning runners or when training intensity increases too quickly. In this blog you will read which knee injuries occur most often, and how you can prevent them using five practical tips.

The most common knee injuries when running

Knee injuries often arise due to overload, incorrect running technique or insufficient recovery. The following complaints are most common among runners:

• Iliotibial-band friction syndrome (Runner’s Knee) pain on the outer side of the knee, often after longer distances.
• Jumper’s Knee pain under the kneecap or at the attachment of the patellar tendon, usually occurring in jumping or running sports.
• Meniscus injury pain when squatting or twisting, sometimes with fluid buildup in the knee.
• Patellofemoral pain syndrome dull pain behind the kneecap, especially when climbing stairs or sitting for a long time.

If you experience any of these complaints: it’s wise to reduce your training load and perhaps consider using a knee brace for extra stability and support.

Tip 1. Wear running shoes that really feel comfortable

According to sports physician and researcher Steef Bredeweg (University of Groningen), the most important factor when selecting running shoes is comfort. Let yourself be advised in a specialised store, but remember: the best shoes are the ones that “feel good” when walking/running. Good cushioning and fit significantly reduce load on your knees.

Tip 2. Build your running gradually and take enough rest

If you are new to running, don’t jump straight into 10 km runs. Your body needs time to adjust to the new load muscles, tendons and joints must adapt. It’s recommended to increase your training volume by a maximum of 5% per week. That way you build up gradually and reduce risk of injuries. It’s also better not to run 30 minutes non-stop at once. Start possibly with interval training (alternating running and walking). A physiotherapist can help you draw up a personalised running plan. And don’t forget to schedule rest days after runs recovery is essential.

Tip 3. Always do a warm-up and a cool-down

Before and after running it’s important to warm up — this prepares your body for the upcoming exertion and reduces the risk of injury. Light jogging, dynamic movements to activate legs muscles. Also a proper cool-down after the run is important: stay moving a few minutes so waste products are flushed out and heart rate gradually decreases. Even though stretching alone hasn’t been definitively proven to prevent injuries, regular stretching can improve flexibility and muscle strength.

Tip 4. Take pain seriously and take it easy

Do you already have knee pain during or after running? Then it’s not advisable to keep running. Many people think a little pain is harmless, but the body needs time to recover. If you have mild pain complaints choose a less intensive activity temporarily, such as cycling or swimming. If the pain continues, consider seeking advice from a physiotherapist they can help with a suitable recovery plan and might recommend support aids like a knee brace.

Tip 5. Drink water

Stay hydrated before, during and after running. Drinking enough water improves your performance and helps with recovery. If you lose about 2% of your body weight through fluid loss, you’ll already notice a drop in performance (~ 20%). A good guideline is: 500–600 ml water 2–3 hours before running; during running 200–300 ml every 10–20 minutes; and sufficient hydration after the run.