How to Prevent Knee Pain After Jogging

Pain in and around the knee is one of the most common injuries associated with jogging. The knee is a complex joint, and running or jogging can stress the knee. Often, the cartilage under the kneecap becomes irritated, causing pain after jogging. Pain is sometimes felt when squatting, kneeling or walking up or down stairs. Good running techniques and the right shoes will help prevent knee pain.

Things You'll Need

• Running shoes

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Instructions

• 1

  Choose the right running shoes. A shoe that fits properly and has plenty of cushioning will take some of the stress off the knee. Good shock absorption is important. Check the shoe for stability. A good shoe will help keep the foot aligned with the knee and prevent unnecessary rotation outward or inward of the foot and the knee.

• 2

  Use good posture when jogging. Always keep the knees bent, and use a slightly forward-leaning posture. If possible, run on a smooth surface. Running on a track is often preferable, because the surface is padded, and the extra cushioning will reduce the shock on the knees. Jogging downhill will place extra stress on knees and should be avoided.

• 3

  Build up the quadriceps, also known as the thigh muscles. Quadriceps that are in good condition help support the knee. Exercises that build up the thigh muscles include leg lifts, with and without weights, and leg presses.

• 4

  Stretch. Muscles that are too tight can be prone to injury and cause other injuries, as well. Stretch to limber up before jogging. Many jogging courses offer stations for stretching. Hamstring stretches will keep legs limber and help prevent knee pain. The hamstrings are in the back of the thigh. A good hamstring stretch is sitting on the ground and reaching for the toes. Stretch the thigh muscles by standing and bending one leg back, grabbing the ankle and pulling the foot toward the leg.

• 5

  Build up to a jogging routine gradually. Doing too much without being in good shape can lead to knee pain. A gradual increase in jogging distance and time is the best way to prevent knee pain and boost overall satisfaction.