With January in full swing, many individuals are seeking ways to improve their fitness and health to kick off 2026. For runners or those new to running, finding ways to support their knees during the process is crucial.
Running offers numerous benefits but can also lead to aches and pains caused by factors like poor form, inadequate footwear, or excessive exertion. Amidst the lockdown, I found myself running more frequently to get fresh air and pass the time, which took a toll on my knees.
Realizing the impact on my body, particularly my knees, I sought advice from a physiotherapist who recommended adjustments to my routine. Apart from reverting to my usual three-times-a-week running schedule, incorporating pre-run exercises, especially squats, proved highly effective in alleviating knee discomfort.
Squats, a fundamental strength exercise resembling the natural action of sitting and standing, engage major lower body muscles and core, enhancing mobility, balance, and overall function. While commonly associated with muscle building and fat burning, squats also play a role in fortifying knees.
Integrating squats into a running regimen can significantly strengthen supporting muscles like quads, hamstrings, and glutes, thereby enhancing joint stability and potentially averting runner’s knee and related injuries. Performing squats correctly, with attention to form and gradual progression, is key to reaping their benefits while minimizing injury risk.
Starting with bodyweight squats or wall sits is advisable for beginners or those returning from discomfort, gradually building foundational strength and mobility. Any sharp pain experienced during squats necessitates prompt cessation and professional guidance to prevent injuries.
While exercises like squats can be beneficial, seeking advice from a physiotherapist is crucial for tailored treatment. Consulting experts and addressing any pain or discomfort promptly during running activities is essential to safeguard against potential injuries.