New Delhi: Kate Jayden of Derbyshire achieved the feat in almost three months when she began running marathon distances of 42.1 km every day. This feat was achieved by the 35-year-old endurance athlete in a bid to raise funds for refugees across the world.
However, her efforts were faced with environmental as well as physical challenges when she reported a hurt knee on day 46. An MRI scan done in May revealed that she ran the rest of her attempt with a fractured knee.
Is it wise to run on an injured knee?
Running is beneficial for the knees. However, running in poor form can aggravate bad injuries to the knees. According to doctors, most knee injuries are caused by knee overuse injuries that put the knees under more stress than they can handle.
Running places, a higher load on the knees and not resting enough between the runs, and doing too much distance without stopping can increase the risk of injury. As you age, there can be patellar cartilage deterioration as well.
What makes it harder for the knees?
Here are a few things that can make it more difficult for the knees apart from injuries.
- Bad physical form: There has to be a proper body form for running. Maintaining a good posture, and flexing arms at 90 degrees while taking good strides and strikes makes it the best way to run. However, if your physical form is bad, there will be an unnecessary load on your knees, making them vulnerable to pain and aches.
- Wrong shoes: Runners should always take care of the fact that you cannot be running wearing any kind of shoes. Those who run long distances should find a proper shoe that provides enough comfort, cushioning, support and width.
- Hard surfaces: Those who run on the road are more susceptible to knee injuries as compared to those on treadmill or grass.
How to protect your knees?
Here are a few tips you can follow when you run to minimise the effect on your knees:
- Run slowly and gradually increase the distance and speed: If you begin too fast and hard, the body will not be able to adapt to the pressure and may cause serious internal injuries to the knees. Increase your mileage every week by ten per cent maximum.
- Always warm up: It is important to do warm-up exercises before and after running to loosen tight muscles. Stretches would help in retaining body flexibility.
- Invest in good quality sportswear: Make sure to buy good quality, compression sportswear that can provide extra support and cushioning while running.
- Eat a good diet: Running burns a lot of calories and hence it is important to consume a highly nutritious diet to give your body the required minerals and proteins that are needed.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.