The most frequent type of injury occurs, further Plancher, is patello-femoral pain, also known as runner's knee, and iliotibial band (ITB) syndrome. Runner's knee occurs when the kneecap rubbing against the thighbone basis. This friction can cause irritation and erosion of cartilage. Medium, itd sinndrome include irritation of tissue along the outside of the thigh. This irritation can result from repetitive friction on the outside of the knee.
However, a knee injury can still be prevented. "With a runner, does not mean you have to run runner's knee, or knee injuries other," said Plancher, as quoted by foxnews site. "Injury is usually the result of excessive exercise and misalignment joints are increasingly compounded by the way that does not run right. "
Following a few simple tips that you can try to avoid knee injuries while running:
1. Wear the right shoesif you want to run, you should choose a shoe that fits the foot. For example, some people have wide feet and there is also a rather narrow foot. If you are not sure, your doctor can help you choose the right shoes. Should be careful in choosing. Even the most expensive pair of sneakers, bright Plancher, not necessarily having enough support material for runners."So many shoes today have little material support." Therefore, he explained, it helps you remove insoles in shoes you buy and replace it with a stronger sole to support the foot. "2. Do not forget to stretch the musclesby Plancher, it is important to stretch your muscles before you run, both short and long distance running or just relaxing. "do not underestimate the benefits of stretching," he said.According plancer, stretching is a great way to increase blood flow, especially during cold weather. In addition to keep you from knee injuries, stretching also can prevent you from hip injury, a broken shin and leg cramps.3. Variations in practicerunners typically tend to focus on only one method of exercise: Running. This can make the body out of balance. In runners, the muscles in the front of the thigh is usually stronger than the muscles along the back of the thigh.According Plancher, running should be combined with other sports. For example, it would be better if you add strength training to your running routine. This serves to strengthen the muscles of the front and back of the thighs, the muscles in the hips and buttocks.
4. Do not be excessive.usually, after starting to sweat, runners will continue to run even further. It does not matter if you are used to. But, for a beginner, better start slowly with increasing distance extended over time. "Be sure to rest one or two days per week. Mileage Do not add more than 10% perminggunya, start running slowly and make sure you've done Stretching before and after running. This will ensure that your muscles stay flexible, "said Plancher.5. A healthy diet and the right supplementsyour body needs proper nutrition to maintain healthy joints. The experts, bright Plancher, recommends adults to consume 1000-1200 mg of calcium per day. Surely not need supplements. You can meet calcium needs by eating sources of calcium such as green vegetables and dairy products.In addition, further Plancher, many runners who use supplements glucosamine and chondroitin sulfate. Glucosamine is an amino sugar that plays an important role in the formation and repair of cartilage. Medium chondroitin is a complex carbohydrate that helps the cartilage retain water and maintain flexibility.Although supplements can not help everyone, some studies have shown, the combination of these two supplements can relieve pain caused by oesteoarthritis. Plancher recommends glucosamine at a dose of 1,500 milligrams per day and chondroitin sulfate at a dose of 1,200 milligrams per day.
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