With January well underway, many individuals are seeking ways to improve their fitness and health for the start of 2026. For runners, especially those new to the activity, understanding how to support their knees during their running journey is essential.
Running offers numerous benefits but can also lead to discomfort and pain due to factors like incorrect form, inappropriate footwear, or excessive exertion. Personally experiencing knee issues when ramping up my fitness routine during lockdown, I realized the importance of proper knee care.
During the lockdown period, I significantly increased my running frequency as a way to stay active and pass the time. However, this sudden change took a toll on my knees, prompting a visit to a physiotherapist who advised me on strategies to protect my knees and resume running safely.
Incorporating pre-run exercises into my routine, particularly a specific squatting routine, has been remarkably effective for me in alleviating knee discomfort and enhancing my running experience. Given the current fitness trends and the eagerness of people to enhance their well-being in the new year, I believe this tip is valuable to share for knee support.
Squats are a highly effective strength exercise that mirrors the natural movements of sitting and standing. They engage major lower body muscles like the glutes, quads, and hamstrings, along with the core, improving overall mobility, balance, and functionality.
Apart from their role in muscle building, fat burning, and athletic performance enhancement, squats contribute to knee strength. By incorporating squats into a running routine, individuals can bolster supporting muscles, enhance joint stability, and potentially prevent common knee-related issues that runners face.
Proper form is crucial during squats to avoid imbalances and injuries. Emphasizing full squats over half-squats promotes muscle balance, stability, leg power, and body awareness, ultimately contributing to resilient and stable knees amidst the impact of running.
Building strength in the quadriceps, hamstrings, and glutes through squats is pivotal for stabilizing the knee joint and reducing the risk of running-related injuries. Correct execution, gradual progression, and seeking professional guidance if experiencing sharp pain are key considerations for integrating squats into a fitness routine.
For individuals new to squats or recovering from discomfort, starting with bodyweight squats or wall sits and gradually advancing is recommended to establish fundamental mobility and strength. Consulting a physiotherapist for personalized advice on any underlying issues is essential to ensure safe and effective exercise practices.