Using Knee Braces to Prevent Injury in Runners
Running is a high-impact activity that can put strain on the knees over time. Knee injuries are very common in runners. Using proper knee support can help stabilize the joint, prevent overextension, and reduce injury risk. For runners with arthritis or prior knee injuries, braces provide extra protection too.
Types of Knee Braces for Runners
Several types of braces are designed for athletic activity like running. Consider features based on your needs.
Knee Sleeves
Knee sleeves slide onto the knee for gentle compression and warmth. They are made of stretch materials like spandex/nylon blends. Lightweight and comfortable, sleeves help improve circulation and proprioception.
Patellar Tendon Straps
Runners with patellar tendonitis or “jumper’s knee” may benefit from an external knee strap. Straps have a cutout circle for the kneecap and stretchy bands top and bottom to reduce strain on the tendon.
Hinged Braces
Hinged knee braces offer heavyweight support by incorporating stabilizing side bars, adjustable straps, and hinge mechanisms similar to an ACL brace. They restrict side-to-side motion and over-hyperextension.
Benefits of Knee Braces for Runners
Wearing knee braces while running has several advantages:
- Absorbs impact and takes pressure off knee joints
- Reduces muscle fatigue around the knees
- Provides warmth, improving circulation
- Offers compression to decrease swelling
- Stabilizes and supports joint positioning
- Helps recover from knee injuries or surgery
- Relieves pain associated with running
Best Knee Braces for Common Running Injuries
Knee injuries in runners typically fall into a few categories depending on the location. Certain braces can target and protect specific injury sites.
Patellofemoral Pain Syndrome (Runner’s Knee)
Runner’s knee refers to pain felt behind or around the kneecap from issues like cartilage deterioration or muscle imbalances. Braces for PFPS should support knee tracking and take pressure off the back of the patella. Neoprene sleeves or compression braces can help realign the kneecap.
Iliotibial Band Syndrome (ITBS)
The iliotibial band runs along the outside of the thigh to the shinbone. IT band syndrome flares up as anterior knee pain when this tissue gets tight from overuse. For relief, runners should opt for an I-shaped knee brace placing more stabilization on the lateral knee tissues.
Medial/Lateral Collateral Ligament Sprains
Damage to the inner or outer collateral ligaments causes instability, impacting the knee’s ability to bear weight. Hinged knee braces with bilateral hinges limit medial/lateral motion while healing after a tear or sprain. Always see a doctor for proper diagnosis first.
How to Choose the Best Knee Brace for Running
With many braces out there, focus on key characteristics:
Type/Level of Support Needed
Choose compression sleeves, external straps, or rigid hinged braces depending on your injury, knee health, and sport intensity. Use sleeve braces for mild issues or prevention. As problems increase, move into more restrictive rigid supports.
Intended Use
Evaluate when and how long per day you’ll run. Short runs may need less support than marathon trainers logging daily miles. Occasional runners can use basic sleeves while seasoned runners need more stability from hinged braces.
Comfort and Fit
The best knee braces balance support with breathability and flexibility. Size the brace properly so supports contour the knee without limiting circulation or mobility. Trial different styles to address discomfort issues.
Brand Reputation and Price
Trust established brands like Shock Doctor, Mueller, McDavid, and Bauerfeind for high-quality sports knee braces. Be prepared to invest more money for better construction, materials, and durability in braces with hinges and rigid supports compared to basic sleeves.
Preventing Knee Injuries in Runners
Braces protect vulnerable knees but addressing root causes proactively further minimizes injury risk while running. Combining knee sleeves or braces with proper training, technique adjustments, rest periods, shoes, and surfaces defends against long-term knee damage.
Training Errors
Too much too soon overloads knee joints. Gradually increase weekly mileage and take rest days for recovery. Vary workouts between steady state, intervals, hills, and pace changes. Strengthen glutes, quads, calves and core muscles for better stability.
Poor Running Form
Excessive inward foot rolling, overstriding, and slumping alignment put uneven forces across knees. Work on posture, mid/forefoot striking, and opening up hip angle to absorb impact properly.
Footwear
Replace running shoes around 300-500 miles. Select cushioned shoes with proper arch support. Transition older shoes into walking/casual pairs to maximize investment.
Running Surfaces
Concrete, asphalt, and hard packed trails transmit greater shock up to knees than softer groomed paths or tracks. Rotate between surfaces instead of hard pavements daily.
Incorporate Knee Braces Wisely
Knee braces provide injury prevention and pain relief benefits during running. However, relying solely on external support won’t fix poor movement patterns. Use braces as one tool among comprehensive training that includes strength building, stretching, activity-appropriate shoes and mindfulness around knee positioning.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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