With January now in full swing, many individuals are seeking ways to improve their fitness and health to kick off 2026. If you are a runner or new to running, you may be considering how to support your knees during your running journey.
While running offers numerous benefits, it can also lead to discomfort such as aches and pains, often due to issues like poor form, inappropriate footwear, or excessive exertion. Personally experiencing this during lockdown, I understand the strain that increased running can place on your knees.
During the period of isolation when running became a significant part of my routine, I found myself running more frequently for fresh air and to pass the time. However, this sudden increase in activity took a toll on my knees, resulting in discomfort. Following a visit to a physiotherapist, I received advice to alleviate the stress on my knees and return to a healthy running regimen.
In addition to reverting to my previous routine of running three times a week, I have incorporated pre-run exercises, with one in particular proving highly effective. While this specific exercise may not be universally suitable, it has significantly improved the condition of my knees both during daily activities and when running.
So, what is this beneficial exercise? It is a simple routine involving a brief session of squats before hitting the pavement, and its effectiveness lies in its impact on knee support.
With the current surge in fitness trends as individuals strive for a healthier start to the new year, sharing this helpful tip seemed timely. Trying out this exercise could be advantageous in supporting your knees.
Squats are recognized as a highly effective strength training exercise that imitates the natural movement of sitting and standing up. They engage major muscle groups in the lower body, including the glutes, quads, hamstrings, and core, enhancing mobility, balance, and overall functionality.
Apart from being a staple in strength training for muscle building, fat burning, and athletic performance enhancement, squats can also contribute to strengthening the knees. Integrating squats into your routine as a runner can have a significant impact by strengthening key supporting muscles and enhancing joint stability.
By improving muscle balance and stability, full squats can help prevent common knee issues in runners and other injuries. Performing squats correctly, ensuring alignment of knees with toes, and progressing gradually are essential to avoid imbalances or injuries.
For those new to squats or returning from discomfort, starting with bodyweight squats or wall sits and gradually advancing can build foundational strength and mobility. If sharp pain is experienced, it is advisable to cease the activity and seek professional guidance before continuing.
While exercises like squats can be beneficial, seeking advice from a physiotherapist for tailored treatment is crucial for addressing specific issues. Consulting experts is always recommended for personalized guidance on managing any discomfort or injury effectively.
