Here’s a fact for you: running is not bad for your knees.  When I first started running and my friends and family found out about it, the first thing they said was, “Running will ruin your knees.”  Then, the first time I got injured, they said, “I told you so.”

Only individuals with a true passion for running realize what a big misconception this is amongst many non-runners.  Running is one the healthiest sports there are to take up, one which works every muscle in the body, and is especially great for firming up the pesky mid-section.

But as with any sport, there is always the risk of injury; however, there are steps that you can take to prevent injuries.  Injuries don’t happen because running is bad for your joints.  The causes of running injuries usually center on a runner’s form.

Let’s look at the most common injuries and how to prevent them, because while being injured can be painful, it can be even more painful to not be able to run, especially to those runners with a deep passion for the sport.

Feet Injuries

Obviously, the biggest chance for an injury starts with the biggest tools of the sport—your feet.  The good news though, is that most foot injuries won’t force you to take time off from your running regimen.  Injuries such as pain under the ball of the foot, the heel, the arch or in the toes are usually correctable by just buying a decent pair of running shoes that fit properly. 

However, sometimes the problem lies in the runner’s form.  You should always be aware of how your feet are impacting the ground.  Your strides should be smooth and even, as if you are pulling the ground to move forward.

You should not plod, which some runners have a tendency to do when nearing the end of a long run and they are tired.  Repeatedly hard impacts can bruise the muscles in your feet.

If you possess a good pair of running shoes and your problem stems from your form, then work on your form; however, you don’t have to take any time off to let your feet heal.  A pair of arch supports or inserting an extra layer of padding in your shoes should help provide enough protection for you to run without much discomfort.

Ankle Injuries

If you disdain the treadmill and prefer to run in the street, as most runners do, then you run the risk of twisting an ankle.  It happens to even the most experienced runners.  You can be running and be in the zone, and then all of a sudden step into a pothole or off a curb you didn’t see, or you may not have realized the street was uneven, etc…

Don’t continue running when this happens!  When you twist your ankle you’re done for the day.  If you continue to run in an attempt to “walk it off” you may make matters worse.  Go home, elevate the injured ankle and apply ice to in order to bring down any swelling. 

Ice the ankle the rest of the evening—10 minutes on and 10 minutes off.  When you go to bed make sure and keep the injured ankle propped up.  If you get up the next morning and the swelling is still present, or has grown worse, then go to a doctor.  Something might be torn or broken.

Knee Injuries

Runner’s knee is the most common type of injury for runners, and thus, the reason for the misconception that running ruins your knees, but ironically, it is not your knees that cause the injury; it is your thighs and feet.

Your feet and thighs provide the support that your kneecap needs in order to rotate smoothly in its socket, but when your feet and thighs aren’t strong enough to provide the proper support, your kneecap doesn’t glide as smoothly in its socket.

The way to fix this problem is to first stop running and let your knee, or knees, heal by applying ice for a couple of days to bring the swelling down.  Then get yourself a very good set of foot supports and a really good pair of running shoes, and then focus on doing some resistance training to strengthen your thighs.

Most likely, what has happened is that you pushed yourself too hard and too quickly, and your thighs have been unable to develop quick enough to keep up with the vigorous activity.

If you’re an avid runner then you will most likely get injured at some point in your career.  The good news is that most injuries can be dealt with on your own so that you can avoid seeing a doctor; however, you will have to use your best judgment when it comes to this.

Running is not bad for the knees or any other joints in the legs.  By choosing to be a runner, you’re embracing a life of healthiness, and if you take care to avoid injuries and to give your body a chance to heal when they occur, a life of healthiness will be yours.

About the Author - David Benton is a freelance writer and the sole owner of DM Writing and Editing Services (http://www.dmweservices.com/). He lives in the Central Valley of California with his wife and two dogs. He can be reached at dm42603 [at] aol.com.

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