As January progresses, many individuals are seeking ways to improve their fitness and health to kick off the new year. For runners, especially those new to the activity, taking care of their knees is crucial during their running journey.
Running offers numerous benefits but can also lead to discomfort and pain, often due to factors like improper form, inadequate footwear, or excessive exertion. Personal experience during lockdown highlighted the strain on knees from increased running frequency for leisure and time-passing purposes.
Recognizing the impact on my body, including knee discomfort, adjustments were necessary. Consulting a physiotherapist revealed the issue of overtraining, leading to tailored advice for knee support and recovery.
Implementing a routine of pre-run exercises, including a particular effective squatting routine, proved beneficial. This simple yet impactful practice significantly improved knee comfort both during daily activities and running sessions.
Squatting, a fundamental strength exercise, mirrors natural sitting and standing movements, engaging major lower body muscles and enhancing core strength, balance, and mobility. While commonly associated with muscle building and fat burning, squats also play a role in strengthening the knees.
Integrating squats into a running regimen can enhance muscle strength in supporting areas like the quads, hamstrings, and glutes, thereby boosting joint stability and potentially preventing common running-related knee issues.
Performing squats correctly is essential to avoid imbalances and injuries. Maintaining proper form, aligning knees with toes, and gradual progression are key factors for effective and safe squatting.
For beginners or those recovering from pain, starting with bodyweight squats or wall sits and advancing gradually is recommended to build foundational strength and mobility. Seeking professional guidance in case of sharp pain or discomfort is crucial to prevent injuries and ensure safe exercise practices.
While exercises like squats can be beneficial, seeking advice from a physiotherapist for personalized treatment is advisable for addressing specific issues. Professional guidance is essential to ensure proper care and optimal recovery.