How Running Can Strengthen Knees

Running is one of the most popular exercises for the right reasons. It can be done pretty much anywhere, indoors or outdoors, with little equipment. Many people believe that running leads to osteoarthritis of the knee. Some recent studies have found that running reduces the chances of acquiring OA, and it may even improve pain in those who already have OA. Today, we want to give you some advice on how to reduce the risk of any type of running injury so that you can enjoy your workout. 

Practicing good form is the first step to running without injury. Start off with a short walk making sure to keep your feet apart (about the width of your pelvis). Then you can begin running. A crossover gait, the knock knee affect, hip rotation, hip stress, and low back extension can all lead to many injuries, including knee injuries. 

It may not seem that important, but you want to make sure your feet are getting the proper amount of support, which means pickling the right shoes for your foot type. Everyone’s feet are different, and you need to know if you have flat feet or arched feet. Dip your foot in water and step on a dry surface. If your footprint is wide, that means you have flat feet. Look for a motion control shoe and avoid stiff soled shoes. If your footprint looks slim, then you have arched feet. A cushioned shoe is suggested for arched feet. If your foot is in between both of these, then your best shoe is a stability or neutral shoe. If you need help, ask a salesman at your local athletic shoe store. Make sure to replace your shoes every 250 miles.

Many people want to get into shape as quickly as possible. This can lead to overtraining. Overtraining leads to pain, which leads to injury. Try using the 10 percent rule if you’re starting out. If you ran 10 miles this week, add 10 percent to each run next week to achieve a total of 11 miles.

Don’t forget to work on strength training to help your body perform better while running.

Posterior lunge – Stand and reach back with your left leg while squatting down as if to touch your left knee to the floor while bending your right knee Go as far down as you can, keeping the right knee behind your toes. 

Advanced Clam – Lie on your side, raise the upper leg and rotate the hip in and out slowly. 

Side Plank Leg Raise – Lie on your side, legs bent and raise the pelvis off the floor (elbow under the shoulder), then raise the upper leg toward the ceiling.

If you feel any type of pain while running, you might be short of one of these four tips. Be sure to visit us at Back and Body Pain Relief in Springfield.

If you’re in pain right now, if you don’t have to be. Give us a call or schedule an appointment online. We also accept insurance. You can Schedule an appointment here.

Dr David Perna DC, CCSP, CCEP

Dr. David Perna DC, CCSP, CCEP is the founder and practice overseer at Back and Body Pain Relief in Springfield, NJ. A graduate of Life University Summa Cum Laude, Dr. Perna holds certifications in Active Release Technique (ART), Graston, SFMA, Neuro-Diagnostics (NCV/EMG), and Manipulation Under Anesthesia, among others. He is a Board Certified Sports Physician, a Certified Strength and Conditioning Specialist, and a United States Olympic Committee Sports Medicine Volunteer.

A competing athlete himself — a 2x Ironman 70.3 finisher with a background in Olympic weightlifting, CrossFit, and martial arts – Dr. Perna brings firsthand athletic experience to his patient care.

He has treated presidents, royalty, diplomats, and professional athletes across MMA, baseball, tennis, and football, and has appeared on Dr. Oz demonstrating chiropractic therapies. His approach is diagnostic-first, combining evidence-based chiropractic care with rehabilitation to help patients get out of pain and back to full function.