With January now in full swing, many individuals are seeking ways to improve their fitness and health as they kick off 2026. For runners, whether seasoned or new to the activity, the question of how to support their knees during the running process may arise.
While running offers numerous benefits, it can also lead to discomfort due to issues like improper form, unsuitable footwear, or excessive exertion. Personal experience during lockdown highlighted how increased running frequency can impact knee health negatively.
During the lockdown period, running became a significant part of my routine, surpassing my usual thrice-weekly runs. However, this surge in activity took a toll on my knees, prompting a visit to a physiotherapist who diagnosed overexertion and provided guidance to aid knee recovery and return to a balanced routine.
Reverting to my original three-times-a-week running schedule, I incorporated pre-run exercises, with one particular exercise proving exceptionally beneficial in alleviating knee discomfort and enhancing running experience.
This exercise involves performing squats before starting a run, a simple yet effective practice with notable benefits. Squatting is a potent strength exercise that mimics the natural motion of sitting and standing, engaging major lower body muscles and enhancing overall mobility, balance, and function.
Apart from being a cornerstone in strength training for muscle building, fat burning, and athletic performance enhancement, squats also contribute to knee strengthening. Incorporating squats into a running regimen can significantly boost muscle strength in key support areas like the quads, hamstrings, and glutes, consequently improving joint stability and reducing the risk of injuries like runner’s knee.
Proper squat execution is crucial to avoid imbalances and prevent injuries. Ensuring correct form, alignment, and gradual progression is vital, especially for individuals new to squats or returning from discomfort. Seeking professional advice if experiencing sharp pain during exercises or running is recommended to prevent potential injuries.
While incorporating exercises like squats can be beneficial, consulting a physiotherapist for personalized guidance on addressing specific issues is essential. Seeking expert advice and following proper techniques are key to maintaining optimal knee health and preventing running-related ailments.