Knee Injury from Running Prevention? – 5 Tips!
The knee is a complex structure that takes a lot of strain while running. As a result, knee injuries are one of the most common complaints among runners. Fortunately, with the right approach, the risk of a knee injury can be reduced. In this blog, we discuss the causes of knee injuries, how to prevent them, and how aids like knee braces can offer additional support.
What Are Knee Injuries and What Are the Common Causes?
The knee joint connects the thigh bone with the shin bone and is essential for movement and stability. A knee injury is damage to the knee joint that can occur due to various causes, such as:
Overuse
Building up your training too quickly without enough recovery can lead to knee injuries like runner’s knee or tendinitis. Prevent this with rest days and a gradual buildup.
Incorrect Running Technique
Mistakes like too long of a stride or a slouched posture unnecessarily strain the knees. A gait analysis and a more efficient technique can help prevent injuries.
Insufficient Warm-up and Cool-down
A warm-up prepares your joints and muscles, while a cool-down reduces muscle stiffness. Skipping these increases the risk of injury.
Incorrect Footwear
Shoes with poor cushioning or support increase the strain on your knees. Choose footwear that suits your running style and replace worn-out shoes in time.
Uneven or Hard Surfaces
Asphalt and concrete exert more impact on the knees than grass or trail paths. Mix up surfaces to reduce strain and prevent injuries.
What Are the Most Common Knee Injuries from Running?
| Injury | Cause | Pain Complaints |
|---|---|---|
| Runner’s Knee (Patellofemoral Pain Syndrome) | Overuse of the cartilage beneath the kneecap | Pain around or behind the kneecap, especially when climbing stairs, squatting, or sitting for long periods |
| Iliotibial Band Syndrome (ITBS) | Friction of the tendon on the outside of the knee | Sharp pain on the outside of the knee during or after running |
| Jumper’s Knee (Patellar Tendinitis) | Overuse of the patellar tendon due to shock load | Pain at the bottom of the kneecap, especially when jumping or climbing stairs |
| Meniscus Injury | Twisting or improper movement of the knee | Pain, swelling, instability, or a ‘locking’ feeling in the knee |
Tips for Preventing Knee Injuries While Running
#1 Wear Comfortable Running Shoes
Good running shoes are fundamental for injury prevention. Poor footwear can lead to incorrect posture and extra strain on the knees, increasing the risk of injury. Look for shoes that fit well, provide adequate support, and have the right cushioning for your running style and surfaces you run on.
#2 Gradually Build Up Your Running and Take Enough Rest
A gradual buildup helps muscles, tendons, and joints get used to the load from running and reduces the chance of injury.
#3 Warm-Up and Cool-Down
An effective warm-up and cool-down are crucial to prevent injuries and improve performance. A 5-10 minute warm-up prepares your muscles and joints for exertion, while a cool-down helps remove waste products and reduces muscle stiffness.
#4 Take It Easy with Pain Complaints
If you experience knee pain, it’s important to stop running immediately and allow the knee to rest. Ice the knee to reduce swelling and inflammation, and consult a physiotherapist if the pain persists.
#5 Knee Braces for Support in Case of Knee Injuries
Even with careful preparation and preventive measures, sometimes additional support is needed. Knee braces help reduce strain on the knee joint, improve circulation, and speed up recovery. Some braces offer controlled movement, reducing the chance of missteps or overuse.
Knee Brace for Meniscus Issues and Runner’s Knee
ProBrace recommends the following knee braces for meniscus problems and runner’s knee.
E-life Bio-Contour Sport Knee Brace
The E-life Bio-Contour Sport Knee Brace provides optimal support so you can keep moving safely and with focus. Its unique design and high-quality materials ensure a perfect fit and comfort. The knee brace features a silicone pad that provides a massaging effect to reduce swelling and fluid buildup. Thanks to the flexible compression, the brace offers excellent support and improved proprioception.
The E-life Bio-Contour Sport Knee Brace is available with hinges and without hinges. The side hinges help prevent knee injuries and assist in controlling movements.
| E-Life Bio Contour Sport Knee Brace with Hinges | E-Life Bio Contour Sport Knee Brace |
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| €54.95 | €35.45 |
Bauerfeind Genutrain Knee Brace
The Bauerfeind GenuTrain® knee brace is made from anatomically shaped circular knit fabric. In this breathable knit, a viscoelastic ‘omega’ pad is integrated. This pad is placed to support the kneecap and includes two ‘Hoffa pads’, providing excellent patellar support. Additionally, the GenuTrain® brace offers pain relief for various (early-stage) knee problems and injuries.
01 Integrated Donning and Doffing Aid > Makes putting on and taking off the brace easier
02 Soft Comfort Zone in the Knee Pit > Comfortable during movement and long wear
03 Anatomically Shaped Train Knit > Ensures optimal medical effect through precise fit
04 Omega+ Pad > Relieves pressure on the kneecap and reduces swelling and bruising
05 Meniscus Wings > Massage sensitive areas at the front of the joint and provide lasting pain relief
06 Hoffa Spots > Stimulate the Hoffa fat pad (a pain point) to encourage healing and stability
The GenuTrain knee brace is available with silicone border (prevents slipping) and without silicone border.
| Bauerfeind GenuTrain Knee Brace with Silicone Border |
Bauerfeind GenuTrain Knee Brace |
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| €69.95 | €67.45 |
Knee Brace for Patella Issues
The Bauerfeind Genutrain P3 is one of the best braces for patella (kneecap) problems and was specially developed for these issues! The pad that surrounds the patella, combined with the integrated correction wire, supports the correct tracking of the kneecap over the thigh bone. This significantly reduces the chance of (sub)luxation of the kneecap.
The GenuTrain P3 Patella Brace is available with silicone border (prevents slipping) and without silicone border.
| Bauerfeind GenuTrain P3 Patella Knee Brace with Silicone Border |
Bauerfeind GenuTrain P3 Patella Knee Brace |
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| €93.95 | €90.45 |
More Information About the Right Knee Brace
If you would like more information about the right knee brace for your condition, feel free to contact our customer service.
Sources
https://www.gezondheidenwetenschap.be/richtlijnen/knieblessures
https://www.thuisarts.nl/lopersknie/ik-heb-lopersknie
https://www.thuisarts.nl/knieklachten/ik-heb-gescheurde-meniscus
https://www.hardlopen.nl/artikelen/gezondheid/knieblessure-hardlopen/
