The following general guidelines are for you, both to avoid and to take care of your creaky knees while running:
Avoid down hill running
Always avoid deep knee bends while running. Make it a point to run on grass instead of a flat surface made of concrete.
Change your running shoes at optimal intervals
Running shoes on an average serve your purpose ably for around 400 miles. After that the shoes are subjected to wear and tear and loose their ability to properly support the runner.
Consider using knee guards
Knee guards and knee braces also may be of some help to you while running and offer you protection from injuries.
Decrease your body weight
Decrease your body weight and maintain an optimal weight and height ratio. Remember if you are overweight by 20 pounds and running with that extra weight, you are running with a chair of 20 pounds tied on your back. It will put enormous burden on your knees.
Keep your bones strong
Always maintain proper calcium levels of your bones. Take calcium-rich foods like milk, fish, green vegetables and tofu. Limit the intake of meat. Avoid smoking and alcohol. These are some of the biggest causative factors for calcium depletion. Women should take their calcium supplements daily.
Avoid surgery as far as possible
Avoid going for surgery as far as possible because surgery is only the last resort. The chances of returning to original fitness levels after the surgery are minimal. So, take care of your knees while they are still in good condition.
Some more suggestions:
- Always use a sturdy bathtub stool while bathing in your bath tub.
- Avoid going up and coming down the stairs time and again.
- Consult a fitness trainer or expert in case you over pronate.
- The use of glucosamine supplements is not recommended universally, as in some people glucosmaines result in allergies.
