Nix Knee Pain for Good

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So long, sore knees! To help your joints withstand the jolts of running, try these proven protectors from a new study at the University of North Carolina at Chapel Hill.

By Sarah D'Angelo

Build stronger legs.

Runners with weaker quads and hamstrings were found to be three to six times more likely to develop knee pain, says lead study author Michelle C. Boling, PhD. Do three sets of 10 reps of moves like lunges and squats three times a week.

Ban the buckle.

Do a quick spot-check: Jump in place and notice whether your knees aim inward or do not bend much when you land. Runners who were guilty of both no-nos during a jumping task were three times more likely to get runner's knee. When running, keep your knees in line with your hips, Boling says.

Shore up arches.

Overpronating, in which arches turn inward on hitting the ground, increased the likelihood of knee pain threefold. If you feel that your strike could be more steady, wearing a stability running sneaker may help, Boling says. Visit a specialty running shop for a fitting or ask your doctor if you need the extra support of orthotics.

Originally published in FITNESS magazine, September 2010.

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skivertigo wrote:

Very interesting. At 35 I've had four knee surgeries. I contribute most of this to soccer so I've cut back to one day a week. I've noticed that when doing my one legged squats that my knee does come inward. I feel I need to strengthen my inner quad but have not been able to get it to come back after my surgeries. I also notice I roll my foot outward on the outside of my foot, which causes extreme tibial/fibula pain laterally. Do you have any suggestions? Thanks Amber Dorsey skivertigo@msn.com

11/1/2010 11:05:54 PM Report Abuse

sarahsstff1 wrote:

could barely read it because of Motherboard ad---very annoying

10/30/2010 12:31:12 PM Report Abuse