5 Common Causes of Chronic Shoulder Pain
Shoulder pain can become chronic, and when it does, even most basic activities are painful. Before persistent shoulder pain limits your daily functioning, have it checked out by an expert.
How to Protect Your Knees as a Runner
Running keeps you fit, but it can beat up your knees if you're not careful. Protecting your knees from pain helps you stick with running without getting sidelined. Here at aCELLerated Interventional Orthopedics, Dr. Brian K. Rich specializes in knee pain and other orthopedic issues.
Want to keep your runner's knees healthy and strong? Follow these tips.
Get your blood pumping before you hit the road
Don't just lace up and go. Spend a few minutes warming up those muscles first. It gets your blood flowing and preps your joints for the pounding they're about to take. Try dynamic stretches that work your legs, like leg swings, lunges, high knees. Aim for 5-10 minutes of warm-ups to make you more flexible and less likely to hurt your knees.
Strengthen your leg muscles
Your quads, hamstrings, and calves need to be strong to support your knees. Running may be your primary activity, but throw in some strength training, too. It helps spread out the impact of running across your whole lower body instead of just hammering your knees. Try squats, lunges, and calf raises.
Don't skimp on shoes
Good running shoes are a must for protecting your knees. Find ones that fit properly and give you good arch support and cushioning. Not sure which shoes to choose? Head to a running store where they can watch you run and suggest the best shoes for you. And remember, even great running shoes wear out. Replace them every 300-500 miles so they continue to provide adequate support.
Pay attention to your body
If your knees start hurting, don't try to tough it out. Running through pain is a recipe for bigger problems like tendonitis or runner's knee. Instead, take a break, ice it down, and give us a call if it doesn't improve. It’s better to rest up now than be sidelined for weeks later.
Participate in cross-training
Cross-training is great for your knees and your overall fitness. Swimming, cycling, yoga — these give you a workout without beating up your knees as much as running. Plus, these activities work a variety of different muscles, which helps prevent knee injuries.
Keep an eye on your form
Good running form matters. Stand up straight, land on your midfoot instead of your heel, and don't overstride. Taking steps that are too long puts extra stress on your knees. Not sure if you're doing it right? A running coach can help you iron out the kinks.
Ease into longer runs
Ramping up your mileage too fast is asking for trouble. Stick to the 10% rule: Don't increase your weekly distance by more than 10% at a time. This gives your body time to adjust without overloading your knees.
Take care of your knees
Follow these tips, and you can run pain-free for the long haul. Taking care of your knees now means you can enjoy running more and for longer. But if your knees do start acting up, don't wait around. Give us a call or book an appointment online.
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