Knee Pain with Running? Simple Fix!

🏃 Simple Knee Pain Solution: Increase your step rate to decrease knee and hip joint loading. ⠀

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🙋‍♂️ Got a cranky knee that bugs you when you run? Try increasing your step rate (how fast you move your feet) to take pressure off that knee!⠀

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While not a solution for faulty mechanics or body position, changing your step rate can reduce loads on the knees and hips, potentially reducing your pain. ⠀

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Studies show that increasing your step rate by 10% lowers the mechanical energy absorbed by the knee (~35%) and hip. ⠀

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⬆️⬇️ This happens because as STEP RATE INCREASES the STEP LENGTH DECREASES. ⠀

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This reduces the “braking force” the joints must absorb from the ground causing less strain where we don’t want it. ⠀

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How do we calculate our step rate?⠀

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🧮 Count how many times your right foot lands in a 30-second period and multiply x 4 = total stride rate per minute. ⠀

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Or, you can use this cheat: try using a metronome and use a tempo of 175-180 bpm where each beat is a foot strike. 😉 ⠀

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👌🏻 📧 📲 Let me know how this helps!! I’m excited to hear the good results!⠀

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❓If you’re interested in learning more about your knee pain with running or need help or advice with anything else please reach out! ❓⠀

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