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A certified physical therapist says you should do these five things to protect your knees if you're a keen walker, hiker or runner
Fit&Well • • health
Key Points:
- Knee pain in runners often originates not from the knee itself but from weaknesses or stiffness elsewhere in the body, such as weak glutes, stiff hips, or poor ankle mobility, according to physical therapist Dr. Andrew Gorecki.
- Strengthening the gluteus medius, restoring ankle mobility, and building calf strength are key exercises recommended to reduce knee pain and improve joint alignment during running or walking.
- Cross-training with activities that involve different movement patterns and gradually increasing running mileage by no more than 10% per week can help prevent repetitive strain and knee injuries.
- Persistent knee pain lasting more than two to three weeks should prompt a visit to a physical therapist for a targeted evaluation to identify and treat the root cause effectively.
- Early intervention with professional guidance can significantly reduce recovery time and help individuals return to pain-free walking, hiking, or running.
