Best Running Shoes for Bad Knees
Bad knees can discourage anyone from running because of the possible problems associated with it.
However, there are many ways to alleviate this condition so that you may be able to run as much as you wish. One of them is by wearing running shoes specifically designed to manage bad knees.
Best Rated Running Shoes for Bad Knees Reviewed
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Running with bad knees may require special shoes in order to help manage the pain. Having such shoes is useful because it reduces the impact that wears down knee cartilages.
Running can be beneficial to bad knees so long as you properly protect them.
Finding running shoes that are a good fit for this condition may be difficult. So we provide a list that can help you buy the best products for this issue.
What Are Common Causes for Bad Knees?
Some people are not even aware of the reasons that cause bad knees. By reading this article, this will help you become more aware of knee health and figure out if you are prone to getting bad knees. Sometimes being aware of the cause is the first step towards its solution.
- Weak Gluteal muscles – Having a strong butt prevents a lot of things that are associated with having bad knees. Strong butts allow for external rotation of the hips and knee stabilization. This is because the glutes are connected to the knee muscles. So, if you have a weak butt, you are at the risk of developing knee problems in the long run.
- Core Training – The core is connected to a lot of muscles, so if you train incorrectly, it could be disastrous. The core should be able to endure a lot of stress and prevent postural imbalance.
- Hip Assymetry– There are a lot of reasons why the hip is asymmetric, as nobody is made to be perfect. One cause of asymmetry can be poor neuromuscular control. While there are many ways to remedy hip asymmetry, sometimes it cannot be fixed no matter how hard you try. Hip asymmetry not only causes bad knees but creates bad posture.
- Not Enough Balance and Single Leg Training – No matter how strong you are, neuromuscular training is important if you want good knees. Different kinds of exercises may help you strengthen your body, but proprioception training does the best job.
- Ignoring Knee Pain – Body pain is a signal that you are doing something wrong when you are moving. Ignoring bodily pain is dangerous for your health. Although it is common to presume that the pain is because of your exercises and you may think that the knee pain is just temporary, it could be the very start of something worse. Ignoring knee pain, no matter how short, will only cause further strain.
- Being Overweight – Every pound of body weight increases five times when it comes to the knee area. Thus, even a small amount of body fat can have drastic effects on your knee joints. Being overweight also increases your chances of developing osteoarthritis. Excess body weight wears-down the knee cartilage.
- Neglecting your ACL – If your anterior cruciate ligament is damaged and you ignore it, you will develop bad knees. Sports that involve the risk of tearing ACL can cause bad knees. Ignoring it when damaged is quite common because it is usually not immediately painful. The torn ligament will eventually lead to arthritis if it is left untreated.
- Overdoing Exercise – The body can only take a particular amount of stress after exercising, and it requires rest after a strenuous workout. Working out every day without a break will eventually stress-out your body. If you do this, your knee cartilages will get damaged and you will suffer in the future.
- Overlooking Muscles Around the Knees – Weak knee muscles and lack of flexibility is often the cause of knee injuries. If the muscles around the knees are strong, the knees’ cartilages will not be worn out so fast. Overlooking these muscles will become the start of many knee problems, such as tearing of the ACL and destabilization.
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Factors to Consider Before Running if You Have Bad Knees
Some doctors may advise running as an exercise to cure bad knees, and some may advise against it. Depending on the condition of your knees, running may help or exacerbate the condition that you have. This is because some conditions are worse than others, and stress from running must be avoided to prevent further damage. If you have bad knees, you may want to consider reading before you start running.
- Genetic Conditions – If you are genetically pre-disposed to have bad knees, you may want to still continue running. Running does not necessarily wear down your knees as long as you do it correctly. This is because running helps bring in more fluid to the area, which helps strengthen it. However, if you experience pain despite running under the right conditions, you may have to stop. Just because you have arthritis, however, should not stop you from running because in some cases it does help.
- Age – Running long distances should be regulated if you are too grown-up to do so. This is because you have already worn down your knees’ cartilages with other activities and these have become softer than before. Arthritis also comes with age, but if the condition is not as worse you may still run if you want. However, you should take caution if you are running because your body may not handle too much stress. This is because your body is not reproducing new cells at a faster rate as it used to when you were younger. Thus, a time may come when your knees may give-up because of lesser cell regeneration.
- The rate of Progression – If you are a person who wants to run long distances but are only starting out, then that’s not a good idea and will only worsen the condition of your knees. Though running can help heal your body, wrong exercises can do more harm than good. Thus, running is not advisable for you if you do the wrong exercises. So you need to first correct your exercising habits. Once you have learned good exercising habits, you may run as long as your doctor permits you to.
- Weight – If you are a heavier person and you want to start running, you should first lose some weight. Though running is one of the most effective weight loss exercises, the stress caused by weight can make you worse. This is because your weight is going to affect the knees by wearing them down faster than ever. If you wish to lose weight, you may opt for swimming before you start to run. That way, the body will not receive as much stress as it could have earlier.
Training Tips For Bad Knees
Also Read: Best Knee Brace for Running
Now that you know the possible causes of bad knees, you might want to fix it. Fixing bad knees is not impossible so long as it is not too late. Therapy can help to resolve this issue. However, not everyone can afford therapy. Also, it is not applicable all the time. Fixing your condition is possible through exercises down below.
- Strengthen the Posterior Chain – The hamstrings and glutes play a huge role in preventing knee stress from exacerbating. Dead-lifts and kettle-bell swings are some of the exercises you can do to strengthen them. These will help reinforce the knee muscles and help reduce pain, if not prevent it. Squats can also help if you are going for a more holistic exercise.
- Using Full Range of Motions – There are exercises that help the knees, particularly full range motion exercises. Some exercises are knee hangs, knee slides, and chair based knee flexion. By doing these kinds of exercises daily, you are waking up and improving your condition.
- Take Care of Your Hips – Fixing hip problems will help you fix your knee problems as well because they are connected to each other. The hip muscles are generally weak because they do not get enough exercise. If you wish to improve the condition of your knees, you should also focus on the hips. Not all people may notice the difference once they start exercising it, but it will still help. Cradle walks, spiderman walks, and high knee walks will help you exercise both areas to fix your condition.
- Change your Cardio – Repetitive actions that put stress on the knees, whether running or cycling, could affect the knee badly. However, swimming is one of the most effective cardio exercises that do not affect your knees. Swimming affects your whole body just as effectively as other cardio exercises, if not more. It also helps you engage your dormant muscles and that will help your knees get better and give it some much-required rest.
Also Read: Best Running Shoes for Overpronation
In summary, the best running shoes for bad knees above come in a variety of designs that you can choose from. This enables you to choose the right item according to your needs. However, these shoes are not full-proof. This is because they also have disadvantages like any other shoe. Therefore, read everything carefully before you buy, since what others consider the best may not fit what you are specifically looking for. So. make sure to figure out what your requirements are before purchasing.