Listen to Your Body

A potential injury is serious business.


If you are experiencing pain in your knees, start by treating the area with an ice pack. Rather than applying ice directly to the affected knee or joint, some runners prefer to refrigerate a wet towel and apply it to the area. For focused pain relief, you can also use a commercial ice pack.
Alternating cold and heat treatment can be affective to help in the healing of any soft tissue damage to the area.


Many injuries can be treated or often avoided by ensuring that the surrounding muscles connecting the joints are strong enough to sustain the stress added by your sport. For example, resistance training exercises for the quadriceps can help ensure that your legs are strong enough for the stress of running.


Some sports studies have shown that “retro-running,” running or walking backwards, can help to stretch and strengthen the quadriceps and hamstrings. When “retro-running” make sure to choose a smooth, flat surface that is free of obstacles. A treadmill with handrails could be a good choice to start. Begin with a slow walk and move toward an easy jog.


It is also recommendable to use a sport orthodic insole. These can help ensure that you are supporting your feet properly and striking the ground in the correct manner to avoid excessive stress on the wrong parts of the foot, heel, ankles and legs.


If your knees are irritated by running, consult your doctor and a fitness professional such as CROSSFIT 619. Try taping the knees when running for extra support and make sure to stretch the leg muscles.


Make sure to listen to your body. A small problem left unattended can easily turn into a bigger problem which leaves you on the sideline.