9 Benefits of Running For Knee Health

RUNNERS WORRIED ABOUT KNEE PAIN 💥

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It’s a no brainer - Running is without doubt THE best thing you can do for your knee 💪

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Here’s 9 reasons, off the top of my head…

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There are many more…feel free to add to the list in the comments below…

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And when someone asks, tell them👇

Running is like the the UV from the sun, it’s the DOSE that matters.

Excess UV sunlight contributes to skin cancer, BUT too little causes Vitamin D deficiency.

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So listen to your body, but don’t fear running as it’s THE best form of exercise to support your knee joint.

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If you need a little help getting your individual dose right, get in contact with a physio who also has a passion for running and knee health 😎

9 Benefits of Running For Knee Health

1. increases bone density - increases resilience of joint

2. Increases tendon capacity (eg Achilles calf spring that acts like a shock absorber for knee joint)

3. Cartilage health - loading stimulates growth of new cartilage

4. Eccentric muscle length and strength reduces knee joint compression

5. Low loads on knee cap (flat ground running) vs squats and lunges high knee cap loads causing accelerated joint wear

6. Improves metabolic health - leading to optimized weight (strength training increases muscle size so more load and weight for the joint)

7. Increased circulation through body - stimulating endorphins, optimize lymphatic drainage and flow

8. Natural and varied open environment with fresh air and sunshine

9. Able to train more consistently eg- when traveling

How To Deal With A Big Spike In Load

This week I did something rather foolish - I spiked my training load in a big way.

As you can see below on the graph, on the right of the screen was my run on Wednesday - a long 30km run.

That was a big increase from anything in the past few months.

My current training plan does involve building up to include more endurance, and I had planned on running somewhere from 20-25km this day.

But on a very cold winters day, with the sun shining and a nice coffee in my system, the running seemed effortless and I just wanted to keep running for the sheer joy and enjoyment of it - a soul run of sorts.

Yes I realize big increases in training load put you at risk of injury.

So I consciously made the decision to go for the longer distance and then see how the body responded.

The main goal for the 24-48 hours after a spike in load is to create an optimal environment for positive adaptation and growth to occur and to minimize the negative effects.

This is where active recovery can make a HUGE difference rather than just resting and feeling sore and sorry for yourself.

Over the years, I have experienced a few spikes in load - and now I think I am managing them somewhat better, so here are my top 5 tips to successfully manage a big spike in load:

1. Favor heat over cold

Previously I used to head straight for the cold water baths.

Whilst I think that can be useful for acutely painful spots, now I gain much more benefit from warm baths to help increase circulation to the legs. Throw in some epsom salts to help relax the muscles even more.

2. Increase protein and carbohydrate intake

At every opportunity I will add protein to meals and at snack times. I have a shake (30g protein) first thing in the morning and then eat good quality proteins through the rest of the day. Some other examples - hard boiled eggs, high protein yoghurt and protein bars. Mid afternoon I often will feel quite hangry so I add some extra carbohydrates into the mix.

3. Get on the foam roller

This can be hard to do because you know it’s going to be pretty ugly.

But if you can get some pressure onto the legs, it definitely helps with recovery.

As muscles recover you want them to stay pliable.

If you don’t get in there with the roller or some massage, there is a greater chance for muscles to develop knots and trigger points, that can restrict range of motion and put pressure on joints - especially around the knee.

4. Sleep

Try and get a bit of extra sleep if you can by going to bed earlier or stay in bed a bit longer.

5. Light cardio

Some light walking/hiking and gentle core / pilates exercises help increase circulation and helps recovery.

After a big spike in load - you will definitely need to avoid high impact training for a few days or even up to a week.

Things to AVOID after a big spike in load

The things I would recommend you avoid:

• heavy intense stretching

• using non-steroidal anti-inflammatory

• cold baths (although icing hot spots can be good)

• lots of alcohol

Summary

Overall, I think spikes in load are a normal part of training.

Spikes in load can be very useful in fact as during the recovery - you can find out where your weak links are (the sorest spots) and perhaps add in some extra strength work to build resilience and anti-fragility.

Although they shouldn’t happen too often - I think if you can set up the optimal environment - you will come out feeling better than before.

You need to monitor your response to training for the next 1-2 weeks after a big spike as your body can still be a little vulnerable through the recovery period.

I hope that helps with your training and please let me know in the comments if you have any other tips.

Motivation - How to Use it To Your Advantage

With the new year here, we often feel a wave of motivation to achieve our fitness goals.

We head out the door for a run, (the eye of the tiger pumping in the background), and everything feels great with an endorphin buzz generating a feeling of invincibility that flows through our bodies.

A few days later - a niggle pops up and all of a sudden things are looking a little shaky.

This wasn’t part of the script, so we often double down on our efforts, using our willpower to ignore the sensations coming from our bodies.

This can lead to pushing harder than what are bodies are prepared for and ending up in the boom / bust cycle (pain, injury, time off).

I’ve certainly been there - thinking to myself - I’m doing the right thing and trying to get fitter - why is my body always letting me down??

Two ways to use motivation

There are two ways to use motivation when trying to improve running fitness.

First is to push yourself harder physically - focusing purely on longer distance and higher intensity and using your willpower to push past limitations and ignore signals from your body.

The other way is to channel the motivation into creating good habits based on a balanced approach of training and recovery.

The second approach allows you to get upstream of injuries and leads to genuine resilience and anti-fragility.


TIME FOR PLAN B

At first glance, motivation is thought to be a positive factor in achieving success.

But when relying purely on motivation - our focus becomes more on the outcome and less about the process.

This means we often can end up pushing too hard without balancing our training with adequate recovery.

Running is a significant stress on our bodies - a stress that causes muscles, tendons and bones to breakdown in the short-term.

Following the stress, the quality of your recovery helps re-build you stronger and more resilient.

We need to learn to consciously plan and implement effective recovery strategies, based on our current training loads.

In truth, when we are young we can get away with many training errors as our bodies are powerful recovery machines.

But as we get to a certain age (around 30) our bodies don’t have the same recovery capacity.

How to use motivation wisely

When you find yourself with a bit extra motivation - you can use it to increase your training loads, but also channel part of it to plan and implement a balanced training and recovery strategy to support your growth in a sustainable manner.

Setting up good habits from the beginning of your training plan can pay big dividends later on when your training really ramps up.

In reality it can be a little tricky to plan and implement recovery.

Scheduling in recovery as well as a sensibly planned training program can help you lay a solid foundation for a successful year of running.

To help you bring clarity and intentionality to this process, I’ve created a free Weekly PDF Running Planner.

This will help you focus on balancing training loads with adequate recovery and say goodbye to the boom/bust injury cycle forever.

FREE DOWNLOAD - 

WEEKLY RUNNING PLANNER PDF

*Important disclaimer

Admittedly Plan B is a boring route. You won’t get the highs and lows of the rollercoaster ride (otherwise known as the boom/bust cycle).

Only follow this path if you want to develop into an athlete with a solid foundation. Ironically this takes more willpower and discipline than the first path.

And if you’re keen to learn more about setting up habits to improve the quality of your life - then check out the book Atomic Habits by James Clear - game-changer!

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe”

“Long term consistency trumps short term intensity”

“Don’t chase fitness, let fitness come to you”

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Finding your "WHY" as a runner

Running takes a lot out of you.

You wouldn’t be human if you didn’t at least once in a while think to yourself, why am I doing this again?

As the months and years tick by, running can become tiresome and less rewarding, as our bodies grow older and recovery takes a lot longer.

The initial spark that got us into running in the first place - such as athletic achievements and achieving personal best times - are not sustainable in the long run.

Rather than throwing lots of cheesy quotes to motivate you, how about we go back to your why.

For many runners, going back to rediscover their WHY can open a new portal to enjoy running for so many others reasons than just getting a new personal best.

When you have four or five reasons (or more) to keep you inspired, you are much more likely to stick with your running for the long haul.

STEP 1.

Please read through the following and tick 3-5 main reasons you choose to run:

• General fitness

• To improve physical health 

• To improve mental health 

• Set a challenge and achieve a goal 

• Socialising 

• Stress relief 

• Endorphin buzz

• Want to beat a friend / relative 

• To be able to eat more freely

• I just love running 

• To keep the knee joints healthy 

• Get some time to yourself 

• Improved vitality 

• To test my physical and mental abilities

• To get time to listen to music or podcasts

• To reduce stress from work/family 

• To improve self-esteem

• To improve my mood and find a moment of joy in my day 

• To achieve the flow state

• To explore a new region / part of the world

• Weight control 

• Get out in nature

Step 2. 

Now please arrange, in order of importance the reasons you run

I’d love to know in the comments - what’s your reason(s) for running?

Hamstring Tightness in Runners

Hamstring tightness is common in runners and often can persist for many months / years.

Stretching the hamstrings before or after a run seems to give some temporary relief at the time.

But the tightness, fatigue and pain often show up again the following day, and the day after that….with great frustration involved!

With research better informing our practice in the last few years, we now know stretching may actually be doing more harm than good for chronic hamstring tightness.  

Some of the reasons why stretching your hamstrings might be harmful:

• stretching has been shown to decrease a muscles capacity, making it more likely to cause a ‘spike in load’ during a training session. When it gets overloaded it get develop knots, trigger points and scar tissue

• stretching more than about 20% intensity triggers off the bodies sympathetic nervous system (fight or flight mechanism) that causes the muscle to ‘protect itself’ through tightness and immobility

• stretching leads to a compression and irritation of the hamstring tendon insertion - underneath the back of your hip (known as the ischial tuberosity or sit bone)

• stretching too aggressively can irritate the sciatic nerve and increase the chance of developing lower back pain

• stretching too aggressively can cause instability of the SIJ (Sacro-iliac Joint)

The bigger picture

If we zoom out and look at the bigger picture, that feeling of tightness / fatigue in the hamstrings is more of a protective response, a warning, that there is an imbalance in DEMAND relative to the hamstrings CAPACITY.  

The only way to truly get over hamstring issues is to address this imbalance by firstly identifying and then modifying your high hamstring load/demand activities.

At the same time, begin a progressive strengthening program, to build the capacity of the hamstrings (see below for more detail).

Rather than doubling down on stretching, take it as a cue to reflect on how you are balancing your activities that relate to hamstring capacity.

How to decrease load on the hamstrings:

How to increase the capacity of the hamstrings:

When we assess runners local hamstring capacity, it can often be quite surprising to see how quickly it fatigues, even in elite athletes.

Working on gradually building eccentric hamstring strength is the preferred way to meet the demands of running.  

The hamstring curl on the Swiss ball is my favourite exercise to achieve this.  

This exercise will help strengthen AND lengthen the hamstrings, providing the capacity for increased performance and reduced injury risk.

A few tips:

• Keep the hips high

• Slowly lower the feet away 

• Continue reps until you feel fatigue reach an 8/10 fatigue level (approx 5-15 reps)

• Don’t push to 10/10 fatigue as this will be too much and risk further stressing the hamstrings

• Perform AFTER a run 1-2 x per week instead of stretching

• Expect some soreness in the hamstrings 1-2 days after doing this (a good sign and will progressively get less as your capacity builds)

In clinical practice, if someone presents with chronic hamstring tightness, we would normally recommend 3-4 sessions of deep tissue massage release (and dry needling if required) to reset the muscles.

This allows us to ‘prepare the soil’ for the progressive strengthening program to have the best chance of growing capacity.

If you have any questions or comments, please feel free to leave below. 

Disclaimer: This blog contains general information for educational purposes.  Please check with your health care provider for specific advice for your situation.