NO PAIN, NO GAME is an inside joke amongst enthusiastic runners- meaning that most of them have resigned to the fact that they will have to endure some kind of knee pain, joint pain, or joint stiffness while running. 

Also, exercise and running are considered good for health, but there still are a few exercises to prevent knee pain when running or any other type of joint pain. 

Even if you are a perfect runner, you can't be immune to the general wear and tear of the joints. With each foot strike- your ankles, knees and hips endure a significant force of impact. 

Related: Muscle Cramps: What Causes It & Foods That Help for Muscle Spasms

Here are 5 tips on how to prevent knee pain when running!

1. Weight contributes to joint pain

The first cardinal rule for any runner is balanced weight. This is important because excess body weight puts added pressure on weight-bearing joints, which can cause wear and tear. This increases your risk of developing osteoarthritis. The extra body weight may lead to inflammation, which further contributes to joint disorders. So, how to strengthen knees for running? The first step is to shed those extra kilos. 

2. Cross training for flexibility

How to take care of joints? Regular exercise helps strengthen the muscles and ligaments surrounding joints, thus protecting them from damage. It even keeps your joints healthy and makes your bones strong. Walking, swimming and cycling are all low-impact forms of cardio exercises that help strengthen the bones and joints. Yoga and Tai Chi can be excellent for flexibility and balance, but be careful, as certain yoga positions can irritate joints. 

Related: Exercises Help to Relieve From Joint Pain - is It True?

3. Warm up and cool down for joint stiffness

Before gearing up for exercises to prevent runner's knee, a 10-minute warm-up session is crucial to increase blood circulation and prepare your muscles and joints for the exercises you are about to do. Start with some stretches or a light jog. Similarly, after a fulfilling run, it's ideal to end with a 5 to 10 minute easy walking or jogging. This will reduce the risk of joint adhesions and stiffness. 

4. Good shoes for joint health

The best knee joint health tip? Buying good running shoes! This doesn't mean that you blow up fortune buying shoes that will run for you but spend time choosing the ideal shoe that has more to do with your running style and the shape of your foot than with the logo stitched on the side. So, determining the type of running you do is the first prerequisite. 

Related: Top 5 Foods To Avoid When You Have Arthritis

5. Spot the signs of arthritis 

If you spot swelling around the joints accompanied by pain, it's probably best to avoid impact activities for some time and focus on natural healing. 

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The article is based on the information available in public and which the author believes to be true. The author is not disseminating any information which the author believes or knows is confidential or in conflict with the privacy of any person. The views expressed or information supplied through this article is mere opinion and observation of the author. The author does not intend to defame, insult or cause loss or damage to anyone, in any manner, through this article.

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