However, a knee injury it can still be prevented. "With a runner, does not mean you have to experience runner's knee, or knee injuries other," explained plancher as quoted foxnews site. "Injuries usually occur due to excessive exercise and misalignment of joints are increasingly compounded by the way that does not run properly. "
Here are some simple tips that you can try to avoid knee injury while running:
Wear the right shoes
if you want to run, you should choose a shoe that fits the foot. For example, some people have wide feet and there is also a rather narrow foot. If you are not sure, your doctor can help you choose the right shoes. Should be careful in choosing. Even the most expensive pair of sneakers, bright plancher, not necessarily the material has sufficient support for runners.
"So many shoes today have little material support." Therefore, he explained, it helps you remove insoles in shoes that you buy and replace it with a more powerful insoles to support the foot. "
Do not forget to stretch the muscles
according plancher, it is important to stretch your muscles before running, both short and long distance or just a fun run. "do not underestimate the benefits of stretching," he said.
According plancer, stretching is a great way to increase blood flow, especially during cold weather. In addition to keep you from knee injuries, stretching can also prevent you from hip injury, a broken shin and leg cramps.
Variations in practice
Runners typically tend to focus on only one method of exercise: Running. This can make the body out of balance. In runners, the muscles in the front of the thigh is usually stronger than the muscles along the back of the thigh.
According plancher, running should be combined with other sports. For example, it would be better if you add strength training to your running routine. This serves to strengthen the muscles of the front and back of the thigh, the muscles in the hips and buttocks.
Do not over
usually, after starting to sweat, runners will continue running even further. Does not matter if you are used to. But, for a beginner, better start slowly with the extended distances over time. "Be sure to rest 1 or 2 days per week. Mileage Do not add more than 10% perminggunya, start running slowly and make sure you've done Stretching before and after running. This will ensure that your muscles stay flexible, "said plancher.
A healthy diet and the right supplements
your body needs proper nutrition to maintain healthy joints. The experts, bright plancher, recommends adults to consume 1,000-1,200 milligrams of calcium per day. Certainly do not need from supplements. You can meet calcium needs by eating sources of calcium such as green vegetables and dairy products.
In addition, further plancher again, many runners who use the supplements glucosamine and chondroitin sulfate. Glucosamine is an amino sugar that plays an important role in the formation and repair of cartilage. 're Chondroitin is a complex carbohydrate that helps cartilage retain functioning water and maintain flexibility.
Although supplements can not help everyone, some studies have shown, a combination of the two supplements can relieve pain caused by oesteoarthritis. Plancher recommends a dose of 1,500 milligrams of glucosamine per day and chondroitin sulfate at a dose of 1,200 milligrams per day.
Special Guidance to choose Cold Weather Running Gear
Tips to avoid injury when running
