Nearly every second runner complains about orthopaedic problems while running. These complaints
frequently concern the knee. But without your knees, you couldn’t run at all. Meniscus in the knee joint act as shock absorber and transmits forces from upper body to foot. Knee joint is hinged variety of synovial joint & stability and mobility is provided by ligaments (ACL, PCL, LCL & MCL) and Hamstrings quadriceps respectively.
So when do problems occur?— Running injuries happens when you push body too hard and when interconnected system of bones , ligaments, tendons , muscles, menisci and patella is thrown out of normal alignment.
Tips to prevent running injuries
Improve your running technique
Proper running technique doesn’t come from just running miles. Over the years, our motor skills begin to deteriorate.
Get to know your running form-If you know how you run, you can work on your weak areas. These kind of analysis are offered, for instance by sports scientists, or you can seek the advice of a running coach. It is also helpful if you have a friend to film you running, so you can watch your own sequence.
Run upright– Try to stretch yourself to your full height when running (i.e. running tall). This engages your core, shift your pelvis into upright position and reduces the tension on iliotibilal band.
Regular warm-up stretches– proper warm up increases the body temperature and helps to loosn the stiff muscles and joints. As warmed muscles contracts more forcefully and relaxes quickly, it helps to reduce on the pulls and strains on muscles.
Optimize your co-ordination– you can do this regularly getting of paved roads, and paths and running cross-country through fields and woodlands. This off road running improves your overall body coordination and boost your running motor skills.
Extra weight places tremendous strain on your knees. The American College of Sports Medicine has said that each additional pound of body mass puts four extra pounds of stress on the knee. Running’s long-term effect on keeping weight lower is thought to be a key reason why, as we saw above, runners might have less incidence of knee arthritis.
If you have a history of knee pain, including from accidents or other sports, consider switching to more of a forefoot strike. One recent study found that more impact force affects the knees in rearfoot strikers, while forefoot strikers have more impact forces in their ankles.