Come spring and the summer, runners often over strain themselves to sweat it out. Runner’s knee or patello-femoral pain or other knee injuries like ITB syndrome are quite a common scenario at the orthopedics clinic. Knee injuries can happen to anyone at any age. Even professional runners suffer from it. Here are some ways to avoid and prevent knee injuries:

1. Choose the right shoe. Go for a show that fits your feet well, not too tight nor too loose. Make sure that the inner sole of your sneakers is of good quality to provide you that adequate support.

2. Stretch. Do stretching exercises before and after the run. It helps in the blood flow and prevents hip injuries and foot cramping. It is an absolute necessity before that walk or run.

3. Cross Train. In order to evenly strengthen your muscles, include training workouts that would tone your muscles of the hips, buttocks, and your thighs evenly.

4. Know your Limit. Increase the mileage by ten percent every week. Build on the distance you run gradually.

5. Diet and Supplement Intake. Include a lot of nutrients in your diet especially calcium. At least 1000- 1200 milligrams of calcium is necessary for an adult to those runners’s bone healthy and strong.

Via: FoxNews