5 Ways to Avoid Knee Pain

The arrival of spring means that outdoor track season is upon us and many young athletes are dusting off their running shoes and spikes and heading outside to hit the track. While some seamlessly adapt to the new season, for others transitioning to new training surfaces or adjusting to daily routines can lead to new aches and discomforts. Among the common areas vulnerable to such issues is the knee, where injuries like Patellofemoral Syndrome (“runner’s knee”), patellar tendonitis, and Osgood-Schlatter’s Disease can leave young athletes on the sidelines.

Here are 5 tips to help avoid these injuries and stay on the track this spring:

Stretch Regularly

Incorporating stretches that target the calves, thigh muscles (quadriceps and hamstrings), and hip muscles (glutes and hip flexors) are all beneficial to your knees, joint mobility and help prevent injuries. Regular stretching helps to maintain the required range of motion for joints to move efficiently and smoothly during activities.

Strengthen

Prioritize strengthening the hip, thigh, and core muscles to prevent knee injuries. Exercises like straight leg raises, hamstring curls, hip bridges, and abdominal planks are effective for building foundational strength. Consulting with an athletic trainer or physical therapist can provide guidance on starting a safe and effective exercise program.

Get the Right Shoe for You

Every athlete’s foot is different and visiting a specialized running store can help find the ideal running shoes based on your child's foot type, training goals and needs. Properly fitted shoes can also reduce the risk of injuries. Remember to replace running shoes every 300-500 miles for optimal support.

Get F.I.T.

When participating in any physical activity it is beneficial to understand the F.I.T. principle. The acronym stands for frequency – how often you run, intensity – the pace at which your run, and time – the length of time spent running. Avoid sudden increases in these variables, as they can elevate the risk of injury.

Incorporate Cross-Training

Encourage rest and cross-training as part of the athlete’s routine. Dedicate one day per week to complete rest and another day to engaging in activities outside of practice. Cross-training not only prevents overuse injuries, but also promotes diverse athletic skills development during the off-season.

Download our free infographic to assess whether your child or teen’s knee pain needs to be examined.