Blog Post 3: Runner’s Knee -Understanding Patellofemoral Pain Syndrome (PFPS)

Keep the Pain Away: Top Tips for Preventing Runner’s Knee!

Want to keep Runner’s Knee at bay? Prevention is key! Here are some essential tips to help you maintain healthy knees and enjoy your favourite activities pain-free. But also remember, whatever helped to get rid of the pain, is usually what helps keep it away, so try to stay consistent!

Warm-Up and Cool Down:
Never underestimate the power of a good warm-up! Spend 5-10 minutes before your workout doing dynamic stretches and muscle activations to prepare your muscles. After your workout, cool down with static stretches (holding for 20s or more) to improve mobility and aid recovery.

Strength Training:
Incorporating strength training into your routine can make a world of difference. Focus on exercises that target the hips, quads, and core. Be sure to add a mixture of functional strength and weight training. Stronger muscles provide better support for your knees, reducing the risk of injury.

Proper Footwear:
Wearing the right shoes is crucial. Ensure your footwear is appropriate for your activity and provides adequate support. Replace worn-out shoes regularly to maintain optimal performance. My favourite trick is having a few pairs of the same shoe that are different ages. That way you are always keeping your feet guessing and never have to go from an old shoe to a brand new one!

Listen to Your Body:
Pay attention to any signs of discomfort. If something feels off, don’t push through the pain! Early intervention can prevent minor issues from becoming serious injuries. Knowing when to stretch or add in more strength is unique to each person. So try to listen and know what works best for you!

Cross-Training:
Mixing up your workouts can help prevent overuse injuries. Consider cross-training with low-impact activities like swimming or cycling to give your knees a break while still staying active. Quick fact: thats how I went from being a runner to a triathlete. The cross training has made me a stronger, healthier athlete and allows me to focus on longevity of my athletic career.

By following these tips, you can significantly reduce your risk of PFPS and keep your knees happy! If you’re looking for personalized guidance or a thorough assessment, I invite you to visit my clinic. Together, we’ll create a plan that works for you, ensuring you stay active and pain-free!

P: 905-288-7161

Email: keirstyn@endurancetherapeutics.com