How to cure knee pain and injuries when running?

Why is running so popular?

Running is a physical activity widely used throughout the world.

It is accessible to everyone , regardless of age or fitness level.

It requires little equipment: a good pair of shoes is enough (and even then).

Running also allows you to train outdoors, explore new landscapes and enjoy moments of solitude or sharing in a group.

The benefits of running are numerous.

Physically, it improves cardiovascular fitness, strengthens muscles, tendons and bones and helps maintain a healthy weight.

Mentally, running releases endorphins, providing a feeling of well-being and reducing stress. It helps build discipline and perseverance.

It is also beneficial for sleep .

This is why it is important to put good practices in place, and I will explain to you how to heal knee injuries and pain.

Why do I have knee pain when running?

Long story short, it's because we're moving badly !

Lack of physical preparation and mobility of the knee joint, but also and especially of the hips and ankles.

All of this alters our ability to move better and creates compensatory circuits in the joints .

In fact, most causes of knee pain are not located in the knee itself , but rather in the hip-knee-ankle complex.

Muscle imbalance or lack of mobility in the hips increases stress on the knees.

Weak feet cause instability and affect the biomechanics of the entire leg.

Lack of strengthening of the muscles and ligaments around the knee causes instability of the joint.

Knees, being joints that are subject to repeated stress, are vulnerable if the surrounding muscles are not strong or flexible enough.

A painful knee can be the result of one or more of these factors, resulting in pain on the inner or outer side of the knee.

The importance of the foot to avoid knee pain

The foot also plays a crucial role in running.

Barefoot physical preparation helps strengthen the intrinsic muscles of the foot and improve proprioception.

The classic advice of choosing a good pair of shoes to compensate for foot weaknesses will not solve the cause of the pain!

Go barefoot!

As the famous Israeli movement mentor said:

“High tech shoes, low tech feet”

And that's a paradigm that needs to change. Your body is the most high-tech machine there is.

This is the one that needs to be improved as a priority.

With a little practice and discipline, you will be able to self-retrain your body without additional tools.

Running barefoot from time to time or in minimalist shoes results in a more natural stride that is less traumatic for the knees.

The cause of knee pain can also come from a lack of mobility or muscular imbalances in the hips and ankles.

These deficiencies cause compensations at the knee level.

For example, limited flexibility in the ankles can force the knee to absorb more stress when running, increasing the risk of pain and injury.

What to do for knee pain when running?

Strengthening the muscles and tendons around the knee is essential to stabilize this joint.

The quadriceps, hamstrings, calves, and even glutes are essential in supporting the knee.

An imbalance or weakness in these muscles can lead to pain and injury.

Practice barefoot mobility exercises , and walk barefoot as much as possible.

It will therefore be necessary to add a part of physical preparation to strengthen the muscles and improve the range of motion of the hips and ankles.

This will limit the compensation mechanisms by the knee.

This will help restore balanced functioning in the hip, knee, ankle complex.

The 6 best exercises to improve joint mobility and strengthen your knees?

ATG Split Squat

The ATG (ass to grass) split squat, popularized by Charles Poliquin and later by Ben Patrick “Knee over toes guy,” is excellent for strengthening all the muscles around the knee.

This is probably the best exercise for improving hip, knee and ankle mobility!

The perfect all-in-one lower body

To do this, get into a forward lunge position, with one leg in front and the other behind.

Slowly lower yourself, keeping your torso straight, until your back knee almost touches the floor. Return to the starting position.

Sled Pull

Considered by Ben Patrick to be the ultimate knee rehabilitation exercise .

When we know that tens of thousands of people have told him about the improvement in their knees...

Perfect for strengthening the muscles around the knee in an unusual movement scenario.

Simply pull the sled while moving backwards.

Horse Stance

The rider's posture, or horse stance, strengthens the leg muscles and improves stability.

Standing, spread your legs and bend your knees as if you were sitting on an imaginary chair.

Hold this position for 30 seconds to 1 minute.

You will find it in the free mobility routine.

Couch Stretch

The couch stretch is ideal for stretching the quadriceps and hip flexors.

Kneeling in front of a sofa or wall, place one foot against the wall and move the other leg forward to form a right angle.

Hold the position for 30 seconds to 1 minute on each side.

Tibialis Raise

The tibialis raise targets the tibialis anterior muscle, which is crucial for ankle stability.

Standing against a wall with your back supported, lift your toes upward while keeping your heels on the floor. Repeat 10 to 15 times.

Calf Raise

Calf raises strengthen the calves and improve ankle and knee stability.

Standing, lift your heels onto your tiptoes, then slowly lower them back down.

Perform 15 to 20 repetitions.

Running is a beneficial activity, but it can lead to pain if you don't educate yourself on how to move better.

Thank you for your attention.

See you soon my Mouver!

Nomad Slim
Founder of MOUVERS