How To Prevent Knee Pain When Running

In this video, Maryke discusses some of the most common reasons why runners develop knee pain and what you can do to prevent it.

The Exakt Health app contains an injury prevention plan for runners.

📚Chapters:
00:00:00 Introduction
00:00:50 Warm-ups for runners
00:05:11 Training errors
00:10:04 Injury prevention exercises
00:11:26 Running injury prevention app
00:13:28 How we can help

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References:
Lauersen, Jeppe Bo, Thor Einar Andersen, and Lars Bo Andersen. "Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis." British Journal of Sports Medicine 52.24 (2018): 1557-1563.
Vincent, Heather K., Michael Brownstein, and Kevin R. Vincent. "Injury prevention, safe training techniques, rehabilitation, and return to sport in trail runners." Arthroscopy, Sports Medicine, and Rehabilitation 4.1 (2022): e151-e162.

Damsted, C., Glad, S., Nielsen, R. O., Sørensen, H., & Malisoux, L. (2018). Is there evidence for an association between changes in training load and running-related injuries? A systematic review. International Journal of Sports Physical Therapy, 13(6), 931.

Nielsen, R. O., Nohr, E. A., Rasmussen, S., & Sørensen, H. (2013). Classifying running‐related injuries based upon etiology, with emphasis on volume and pace. International Journal of Sports Physical Therapy, 8(2), 172.

Lopes, A. D., Hespanhol, L. C., Yeung, S. S., & Costa, L. O. P. (2012). What are the main running-related musculoskeletal injuries? Sports Medicine, 42(10), 891-905.

Attwood MJ, Roberts SP, Trewartha G, et al. Efficacy of a movement control injury prevention programme in adult men’s community rugby union: a cluster randomised controlled trial. British Journal of Sports Medicine 2018;52(6):368-74. doi: 10.1136/bjsports-2017-098005

Bizzini M, Dvorak J. FIFA 11+: an effective programme to prevent football injuries in various player groups worldwide—a narrative review. British Journal of Sports Medicine 2015;49(9):577-79. doi: 10.1136/bjsports-2015-094765

Fulcher ML, Carlson I, Mitchell C, et al. Development and implementation of the ACC SportSmart Warm-up programme: a nationwide sports injury prevention initiative in New Zealand. British Journal of Sports Medicine 2018 doi: 10.1136/bjsports-2017-098860

Hislop MD, Stokes KA, Williams S, et al. Reducing musculoskeletal injury and concussion risk in schoolboy rugby players with a pre-activity movement control exercise programme: a cluster randomised controlled trial. British Journal of Sports Medicine 2017;51(15):1140-46. doi: 10.1136/bjsports-2016-097434
Jeffreys I. Warm up revisited–the ‘ramp’ method of optimising performance preparation. UKSCA Journal 2006;6:15-19.
Burton, I. (2022). "Interventions for prevention and in-season management of patellar tendinopathy in athletes: A scoping review." Physical Therapy in Sport.
Malliaras, P., et al. (2015). "Patellar tendinopathy: clinical diagnosis, load management, and advice for challenging case presentations." Journal of Orthopaedic & Sports Physical Therapy 45(11): 887-898.

[emielregiss]

Very informative and explained clearly:)

[Mayar-hdmt]

Pleas I have a muscle cramp semi tendineux in my hamstring Also I hear a cracking in the pelvis when I raise my leg and this is 8 months ago and still when I turn the running I feel pain I have tried 3 doctors and many implants but to no avail I started to lose hope of going back to running pleas if you can help me 😔😖

[gheorghefalcaru]

....or...could/warm showers for 10-15 minutes.