If you have recently started running or are thinking about running or jogging, you may want to watch out for stiff knee. While it is a great exercise, running can be tough on the knees. Especially when you are first starting out. Runner’s knee is usually caused by weakness in the middle quadriceps muscles and tight hamstrings or IT bands. You may also be at risk if you your feet roll inward when you run.
It is important to take it slow. You need to build up your muscles before you can do any long distance running or daily running. Stretching is also extremely important. This will help you to build up your muscles. If you do experience stiff knees or pain after running, remember RICE – rest, ice, compression, and elevation. Look also at where you are running. If you are running on rough pavement, consider maybe running in the park instead. On your days off from running, do some light stretching and exercises to keep the muscles warm and loose.
Here are some key points to remember:
- Run every other day
- Good running shoes
- Stretch before and after running
- Take a break for a few days and then start slowly
- Take ibuprofen for pain
- RICE if you experience any pain as well
- Run on softer surfaces
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