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Love the high you get after finishing a 5k in record time?
Hate the moment you start to question if it was even worth it after agonizing knee pain.
It is extremely common to experience knee pain directly after a run.
However, did you know that this can usually be avoided with a simple warm down routine?
Continue reading to see how you can avoid this uncomfortable situation and start to implement these easy tips into your exercise schedule!
Runners mostly always remember to warm up, no one wants to pull a hamstring halfway through a workout.
But, it's actually much more common that runners will forget about a warm down.
Adding a warm down into your routine has been proven to significantly reduce pain felt post run.
Here are 4 of the most common reasons I hear for not performing a warm down - even after explaining the added benefits of doing so.
After a long or hard run, it's understandable you'd feel drained and want to skip the warm down in order to rest.
This is not recommended.
Warming down is important for helping the body recover from the physical exertion of running and if you don’t take the time to do it, you will feel worse afterward.
After completing a long or difficult run it's only right that you would feel excited, but it's important you don't forget about taking time to cool down afterwards.
Don't suppress your runners high but make sure to keep focused until you have finished your warm down!
You'll find your running only improves after incorporating this into your routine.
Even after all the information above, people still believe that since they don't take part in competitive running, they won’t need to warm down after their runs.
However, even those who are just running for leisure or fitness should still take time to cool down.
Just taking part in a run isn't enough!
People struggle enough to squeeze a run into their busy schedules, never mind adding more steps into their routine.
But in just a few extra minutes you can use the simple steps below to avoid a lifetime of pain!
Right, now that you have finished your run, it's time to start the perfect warm down routine. Saving time and making sure you are taking proper care of your body is key to helping you stay injury free and improving your running performance.
The best way to warm down after a run is to ease yourself into a light jog for few minutes at the end of your run. This will help to gradually bring your heart rate back down and ease out of intense running.
It is also important to stretch after a run.
Stretching will help to reduce the risk of tight muscles that can lead to injuries. You should focus on stretching the hamstrings, glutes, quads, calves and hip flexors for two minutes each.
Finally, you can also use a foam roller or massage ball to focus on areas of your body that feel tight after running.
This will help to loosen up any muscles and assist in post-run recovery.
By taking the time to properly warm down after running, not only will it help save time by avoiding injuries, but it will also help to improve your running performance.
With a few simple steps, you can create the perfect warm down routine for your runs!
Many of our patients are runners and we want to set them up for a life of pain free running!
That's why for a limited time we are offering a Free AlterG Anti-Gravity Treadmill Discovery Session.
Yes, that's right! Anti-Gravity!
We take knee pain very seriously and treat it as such! Due to the popular demand for this treatment, we only have limited sessions available.
So act fast!
In this session you will see the benefits of this treatment, including; Low-impact, pain-free movement, improved range of motion and normalized gait and balance to name a few.
In my experience this is above and beyond the fastest way to relieve your knee pain and get back to running as soon as possible.
You will get to meet our expert team, they can devise a personalised treatment plan to keep the pain off your knees for good!
Click HERE To Arrange Your FREE AlterG Anti-Gravity Treadmill Discovery Session
If our Free AlterG Anti-Gravity Treadmill Discovery Session wasn't enough, we are also offering a Free Telephone Consultation.
In the comfort of your own home, you can get personalised advice and the best course of action to get you back out on the track ASAP!
Don't let your knee pain dictate your running habits, get in touch with us now.
You have nothing to lose!
Contact us on 408-358-1460 or fill in our simple web form.
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