Knee pain. It can make for agonizing runs and even stop a runner in their tracks. I’ve talked about my own knee pain before and how wearing a compression sleeve or foam rolling may help. However, according to a recent study published in Medicine & Science in Sports & Exercise, there may be a simple trick you can do while running to help avoid this pain altogether. (Insert happy dance here! 💃)
So what is this simple trick? Lean forward.
Leaning forward can alleviate pain by reducing the load on your joints. In other words, your knees won’t absorb as much shock from you pounding the pavement (or treadmill).
Perfect the technique: A subtle tweak
To perfect this technique, bend at your hip so that your torso is 7 to 10 degrees farther forward. “When you shift the center mass of your body forward,” comments lead author of the study Dr. Christopher Powers of the University of Southern California, “it reduces the torque at your knee and instead puts the weight into your hips.” He also cautions runners to not overdo it by leaning too far forward. Enlist the help of a friend to watch or video-record you running, to see that you are bending at the hip and not leaning too far forward.
Here’s to run happy knees! 💜