What are the primary causes of hip and knee pain. How can osteoarthritis affect joint health. When should you seek medical attention for joint discomfort. What are the most effective treatments for managing hip and knee pain.

Understanding Osteoarthritis: A Leading Cause of Hip and Knee Pain

Osteoarthritis is a prevalent condition affecting millions of Americans, particularly in the hips and knees. This degenerative joint disease occurs when the protective cartilage covering the joints begins to wear away, leading to pain, stiffness, and reduced mobility. According to the Centers for Disease Control and Prevention (CDC), approximately 25% of adults in the United States have been diagnosed with some form of arthritis, with osteoarthritis being the most common type.

Recognizing Osteoarthritis Symptoms

Osteoarthritis typically develops gradually, with symptoms worsening over time. Common signs include:

• Joint pain or aching during or after activity
• Morning stiffness or stiffness after periods of inactivity
• Reduced range of motion
• Clicking or popping sounds in the joints
• Swelling around affected joints
• Muscle weakness in the surrounding areas
• Joint instability or buckling

In hip osteoarthritis, pain may manifest in the groin, buttocks, or inner thigh areas. Knee osteoarthritis often presents with a grating or scraping sensation during movement.

Effective Treatments for Osteoarthritis

While there is no cure for osteoarthritis, several treatment options can help manage symptoms and improve quality of life:

1. Pain relievers and anti-inflammatory medications (NSAIDs)
2. Exercise and physical therapy
3. Weight management
4. Joint replacement surgery in severe cases
5. Physical therapy to strengthen surrounding muscles

Sciatica: When Hip and Knee Pain Originate from the Back

Sciatica is a condition characterized by pain radiating along the sciatic nerve, which runs from the lower back through the hips and down each leg. This condition can cause discomfort in the lower back, hip, thigh, and even extend to the knee.

Identifying Sciatica Symptoms

Sciatica can present with various symptoms, including:

• Intense leg cramps lasting for extended periods
• Sharp or “electrical” pain along the nerve path
• Pain exacerbated by movement, coughing, or sneezing
• Weakness or numbness in the affected leg
• Tingling or burning sensations

Managing Sciatica Pain

In many cases, sciatica resolves with time and proper care. Treatment approaches may include:

1. Rest and gentle movement
2. Application of heat or cold therapy
3. Over-the-counter NSAIDs for pain relief
4. Stretching exercises targeting the affected area
5. Spinal injections in more severe cases
6. Surgery for persistent or debilitating symptoms

Sports Injuries and Trauma: Acute Causes of Hip and Knee Pain

Injuries resulting from falls, accidents, or sports activities can lead to simultaneous hip and knee pain. These injuries can be categorized as acute (sudden onset) or chronic (developing over time due to repetitive stress).

Recognizing Acute Injury Symptoms

Acute injuries often present with the following symptoms:

• Sudden, intense pain in the affected area
• Significant swelling or bruising
• Difficulty bearing weight on the injured leg
• Limited joint mobility
• Visible deformity or displacement of bones

Treating Hip and Knee Injuries

The appropriate treatment for hip and knee injuries depends on their severity. For minor injuries, home care may suffice:

1. Rest and avoid putting weight on the affected limb
2. Apply ice packs to reduce swelling
3. Use compression bandages to minimize inflammation
4. Elevate the leg to promote circulation and reduce swelling
5. Take over-the-counter pain relievers as needed

For more severe injuries, medical intervention may be necessary, including immobilization with a cast or splint, or in some cases, surgical repair.

Flat Feet: An Often Overlooked Cause of Hip and Knee Discomfort

Flat feet, also known as pes planus, is a condition where the arches of the feet are very low or nonexistent. While often asymptomatic, flat feet can sometimes lead to hip and knee pain due to altered biomechanics and increased strain on these joints.

Identifying Flat Feet and Associated Symptoms

Many individuals with flat feet may not experience any discomfort. However, when symptoms do occur, they may include:

• Pain in the feet, ankles, knees, hips, or lower back
• Fatigue in the feet or legs, especially after standing or walking for extended periods
• Difficulty with certain physical activities
• Visible flattening of the arch when standing

Managing Flat Feet to Alleviate Joint Pain

Treatment options for symptomatic flat feet may include:

1. Wearing supportive shoes with good arch support
2. Using custom orthotic inserts
3. Performing exercises to strengthen the arches and surrounding muscles
4. Physical therapy to improve overall foot and leg biomechanics
5. In rare cases, surgical intervention to create or restore an arch

When to Seek Medical Attention for Hip and Knee Pain

While many cases of hip and knee pain can be managed at home, certain situations warrant professional medical evaluation. It’s important to recognize when to consult a healthcare provider to ensure proper diagnosis and treatment.

Red Flags Indicating the Need for Medical Evaluation

Seek medical attention if you experience any of the following:

• Severe pain that interferes with daily activities or sleep
• Sudden onset of intense pain following an injury
• Visible deformity or swelling in the hip or knee
• Inability to bear weight on the affected leg
• Signs of infection, such as fever or redness around the joint
• Pain that persists for more than a few weeks despite home care

Comprehensive Diagnosis: Tools and Techniques for Identifying Joint Pain Causes

Accurate diagnosis is crucial for effective treatment of hip and knee pain. Healthcare professionals employ various diagnostic tools and techniques to identify the underlying cause of joint discomfort.

Common Diagnostic Procedures

The diagnostic process may include:

1. Physical examination to assess range of motion, strength, and stability
2. Medical history review to understand symptoms and potential risk factors
3. Imaging studies such as X-rays, MRI, or CT scans to visualize joint structures
4. Blood tests to check for inflammatory markers or other systemic conditions
5. Joint fluid analysis to rule out infection or gout
6. Electromyography (EMG) to evaluate nerve function in cases of suspected sciatica

Holistic Approaches to Managing Hip and Knee Pain

Effective management of hip and knee pain often requires a multifaceted approach that addresses not only the symptoms but also the underlying causes and overall joint health.

Comprehensive Pain Management Strategies

A holistic treatment plan may incorporate:

• Lifestyle modifications to reduce joint stress
• Nutritional support for joint health and inflammation reduction
• Mind-body techniques such as meditation or yoga for pain management
• Alternative therapies like acupuncture or massage
• Regular exercise to maintain joint flexibility and muscle strength
• Weight management to reduce pressure on weight-bearing joints

By addressing hip and knee pain through a comprehensive approach, individuals can often achieve significant improvements in joint function and quality of life. It’s important to work closely with healthcare providers to develop a personalized treatment plan that addresses specific needs and goals.

Understanding the various causes of hip and knee pain, from osteoarthritis to sports injuries and flat feet, empowers individuals to take proactive steps in managing their joint health. By recognizing symptoms early, seeking appropriate medical care when necessary, and embracing holistic treatment approaches, many people can find relief from chronic joint pain and maintain an active, fulfilling lifestyle. Remember, each person’s experience with joint pain is unique, and what works for one individual may not be the best solution for another. Patience, persistence, and open communication with healthcare providers are key components of successful joint pain management.

Possible causes and when to see a doctor

Various conditions, such as osteoarthritis and flat feet, may cause a person to experience hip and knee pain together.

If a person has pain in their hip and knee at the same time, it may interfere with their everyday life. Pain in these joints may be constant or occur only during certain activities, such as walking.

According to the Centers for Disease Control and Prevention (CDC), about 1 in 4 adults in the United States have an arthritis diagnosis. The most common type of arthritis is osteoarthritis, which is a common cause of hip and knee pain.

This article explores some possible causes of hip and knee pain, as well as their symptoms and treatments.

Share on PinterestDesign by MNT; Photography by Makiko Tanigawa/Getty Images & Cavan Images/Getty Images

Healthcare professionals use the term “arthritis” to describe conditions that cause inflammation and swelling in a person’s joints. Osteoarthritis and gout are two such conditions.

Osteoarthritis occurs when cartilage covering a joint begins to wear away. Cartilage is smooth tissue on the ends of bones that form joints. It allows the joint bones to move smoothly over each other.

The condition mainly affects people’s hips, hands, and knees.

Symptoms

The Arthritis Foundation notes that osteoarthritis symptoms generally build over time rather than begin suddenly.

Symptoms of osteoarthritis may include:

• pain or aching in joints during or after activity or at the end of the day
• joint stiffness that usually occurs in the morning or after sleeping or resting
• limited range of motion that may go away with movement
• clicking or popping sounds when bending joints
• swelling around joints
• muscle weakness around joints
• joint buckling or instability

If a person has osteoarthritis in their hip, it may cause pain in the groin area, the buttocks, or the inside of the knee or thigh. A person with osteoarthritis in the knee may experience a grating or scraping feeling when they move their knee.

Treatment

Healthcare professionals cannot cure osteoarthritis. However, they may recommend treatments such as the following to help ease symptoms:

• pain relievers and anti-inflammatory medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and analgesics
• exercise
• weight loss, in some cases
• surgery to replace or fuse damaged joints
• physical therapy

Sciatica is pain that results from an issue with a person’s sciatic nerve, which extends from the lower back to below the knee. Injury or compression of the sciatic nerve may cause pain anywhere along the nerve This can affect the:

• lower back
• hip
• back of the thigh
• leg, possibly including the knee

Symptoms

Symptoms of sciatica may include:

• a bad leg cramp that may last for weeks
• sharp or “electrical” pain
• pain along the sciatic nerve when moving, coughing, or sneezing
• weakness or numbness in the leg
• a “pins and needles,” or burning or tingling, sensation down the leg

Treatment

Generally, sciatica clears up with time and rest. Treatment for symptoms may include:

• NSAIDs
• heat or cold treatments
• movement
• spinal injections with a cortisone-like drug
• stretches
• surgery

Injuries to the hip and knee may cause pain and tenderness. A person may injure their hip and knee in many ways, such as by:

• falling
• having an accident, such as a car accident
• playing sports
• overusing the joints during certain activities

Doctors refer to injuries that happen during activity as sports injuries. They can be acute or chronic. Acute injuries are those that occur suddenly, such as a fall. A chronic injury develops over time due to overuse of the body part.

Symptoms

Symptoms of a hip and knee injury can vary depending on the cause. Possible symptoms of an acute injury include:

• sudden, intense pain
• extreme swelling or bruising
• an inability to put weight on the leg
• an inability to move the joint as usual
• extreme weakness in the leg
• visible displacement of a bone or joint

Symptoms of a chronic injury may include pain during activity or swelling and aching during rest.

Treatment

Treatment for hip and knee injuries depends on their severity. People may treat minor injuries at home by:

• resting
• applying ice packs
• putting pressure on the injured area
• elevating the leg
• taking over-the-counter pain relievers or anti-inflammatory medications

A healthcare professional may treat more severe injuries by immobilizing the leg using a cast or a splint. In some cases, a person may need surgery.

A person should speak with a doctor if they are unsure about the severity of their injury. If a person experiences a serious hip and knee injury, they should call 911.

Learn about the RICE method for injuries.

Having flat feet, or pes planus, means that the arches of the foot are very low. This is a relatively common condition. Having flat feet may put strain on a person’s hips and knees.

Symptoms

Flat feet usually do not cause any symptoms. When symptoms or complications occur, they may include:

• pain in the feet, lower leg, knee, hip, or back
• altered gait
• ankle sprains
• rigid feet, meaning that a person’s feet have no arches when they sit or stand

Treatment

Children generally do not need treatment for flat feet. However, a healthcare professional may treat a child’s flat feet using foot orthotics or surgery.

To address flat feet in adults, healthcare professionals may recommend:

• NSAIDs
• foot orthotics
• motion control shoes
• weight loss, in some cases
• rest
• exercise
• surgery

A person should consult a doctor if their hip and knee pain does not go away or interferes with their daily life. A healthcare professional can diagnose the cause of a person’s pain and recommend appropriate treatment.

The Arthritis Foundation notes that a person should see a doctor if they have joint pain lasting 3 or more days. Additionally, people should see a doctor if they have several joint pain episodes per month.

If a person has a serious hip and knee injury, they should seek immediate medical attention.

Various conditions, such as osteoarthritis and flat feet, can cause hip and knee pain. A healthcare professional will recommend different treatments depending on the cause of the pain.

A person should consult a doctor for diagnosis and appropriate treatment of their hip and knee pain.

Possible causes and when to see a doctor

Various conditions, such as osteoarthritis and flat feet, may cause a person to experience hip and knee pain together.

If a person has pain in their hip and knee at the same time, it may interfere with their everyday life. Pain in these joints may be constant or occur only during certain activities, such as walking.

According to the Centers for Disease Control and Prevention (CDC), about 1 in 4 adults in the United States have an arthritis diagnosis. The most common type of arthritis is osteoarthritis, which is a common cause of hip and knee pain.

This article explores some possible causes of hip and knee pain, as well as their symptoms and treatments.

Share on PinterestDesign by MNT; Photography by Makiko Tanigawa/Getty Images & Cavan Images/Getty Images

Healthcare professionals use the term “arthritis” to describe conditions that cause inflammation and swelling in a person’s joints. Osteoarthritis and gout are two such conditions.

Osteoarthritis occurs when cartilage covering a joint begins to wear away. Cartilage is smooth tissue on the ends of bones that form joints. It allows the joint bones to move smoothly over each other.

The condition mainly affects people’s hips, hands, and knees.

Symptoms

The Arthritis Foundation notes that osteoarthritis symptoms generally build over time rather than begin suddenly.

Symptoms of osteoarthritis may include:

• pain or aching in joints during or after activity or at the end of the day
• joint stiffness that usually occurs in the morning or after sleeping or resting
• limited range of motion that may go away with movement
• clicking or popping sounds when bending joints
• swelling around joints
• muscle weakness around joints
• joint buckling or instability

If a person has osteoarthritis in their hip, it may cause pain in the groin area, the buttocks, or the inside of the knee or thigh. A person with osteoarthritis in the knee may experience a grating or scraping feeling when they move their knee.

Treatment

Healthcare professionals cannot cure osteoarthritis. However, they may recommend treatments such as the following to help ease symptoms:

• pain relievers and anti-inflammatory medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and analgesics
• exercise
• weight loss, in some cases
• surgery to replace or fuse damaged joints
• physical therapy

Sciatica is pain that results from an issue with a person’s sciatic nerve, which extends from the lower back to below the knee. Injury or compression of the sciatic nerve may cause pain anywhere along the nerve This can affect the:

• lower back
• hip
• back of the thigh
• leg, possibly including the knee

Symptoms

Symptoms of sciatica may include:

• a bad leg cramp that may last for weeks
• sharp or “electrical” pain
• pain along the sciatic nerve when moving, coughing, or sneezing
• weakness or numbness in the leg
• a “pins and needles,” or burning or tingling, sensation down the leg

Treatment

Generally, sciatica clears up with time and rest. Treatment for symptoms may include:

• NSAIDs
• heat or cold treatments
• movement
• spinal injections with a cortisone-like drug
• stretches
• surgery

Injuries to the hip and knee may cause pain and tenderness. A person may injure their hip and knee in many ways, such as by:

• falling
• having an accident, such as a car accident
• playing sports
• overusing the joints during certain activities

Doctors refer to injuries that happen during activity as sports injuries. They can be acute or chronic. Acute injuries are those that occur suddenly, such as a fall. A chronic injury develops over time due to overuse of the body part.

Symptoms

Symptoms of a hip and knee injury can vary depending on the cause. Possible symptoms of an acute injury include:

• sudden, intense pain
• extreme swelling or bruising
• an inability to put weight on the leg
• an inability to move the joint as usual
• extreme weakness in the leg
• visible displacement of a bone or joint

Symptoms of a chronic injury may include pain during activity or swelling and aching during rest.

Treatment

Treatment for hip and knee injuries depends on their severity. People may treat minor injuries at home by:

• resting
• applying ice packs
• putting pressure on the injured area
• elevating the leg
• taking over-the-counter pain relievers or anti-inflammatory medications

A healthcare professional may treat more severe injuries by immobilizing the leg using a cast or a splint. In some cases, a person may need surgery.

A person should speak with a doctor if they are unsure about the severity of their injury. If a person experiences a serious hip and knee injury, they should call 911.

Learn about the RICE method for injuries.

Having flat feet, or pes planus, means that the arches of the foot are very low. This is a relatively common condition. Having flat feet may put strain on a person’s hips and knees.

Symptoms

Flat feet usually do not cause any symptoms. When symptoms or complications occur, they may include:

• pain in the feet, lower leg, knee, hip, or back
• altered gait
• ankle sprains
• rigid feet, meaning that a person’s feet have no arches when they sit or stand

Treatment

Children generally do not need treatment for flat feet. However, a healthcare professional may treat a child’s flat feet using foot orthotics or surgery.

To address flat feet in adults, healthcare professionals may recommend:

• NSAIDs
• foot orthotics
• motion control shoes
• weight loss, in some cases
• rest
• exercise
• surgery

A person should consult a doctor if their hip and knee pain does not go away or interferes with their daily life. A healthcare professional can diagnose the cause of a person’s pain and recommend appropriate treatment.

The Arthritis Foundation notes that a person should see a doctor if they have joint pain lasting 3 or more days. Additionally, people should see a doctor if they have several joint pain episodes per month.

If a person has a serious hip and knee injury, they should seek immediate medical attention.

Various conditions, such as osteoarthritis and flat feet, can cause hip and knee pain. A healthcare professional will recommend different treatments depending on the cause of the pain.

A person should consult a doctor for diagnosis and appropriate treatment of their hip and knee pain.

How weak hip muscles can affect knee pain

Center for Sports Physiology and Biomechanics

Moscow, st. Krylatskaya, 10
(Velotrack building)

+7 495 374 94 22

The knee is a complex multifunctional joint. It bears the load from running, walking, any movement of the body.

Knee pain can catch you during a workout, during exercise, after a workout, or when you are just spending time with your family.

If you have a knee pain, pay attention to the work of the thigh and the strength of its muscles.

Why? Because the thigh muscles, including the gluteal muscles, control the position of the knees in any movement.

Knee pain is a problem that often requires the help of a rehabilitation therapist or physiotherapist. It can be caused by arthritis of varying degrees, a fresh injury or the consequences of an old one, as well as repetitive stress (regular exercise with insufficient recovery). Pain may only occur while running, but over time it can even limit your ability to walk normally or climb stairs.

Hip Anatomy

To understand the connection between knee pain and thigh muscles, let’s delve a bit into basic anatomy.

The hip joint is a ball and socket joint, the main weight-bearing joint in the body. Around it are ligaments that stabilize the position of the thigh.

Muscles are the next layer. Their main task is to control the movement of the joint and the leg as a whole.

If you have a knee pain, then to understand the cause, pay attention to the muscle group of the thigh, in particular, the gluteus medius.

Gluteus medius is responsible for hip abduction.
It also rotates your hip outward when you sit and helps other muscles to rotate your hip in when you stand. When you are standing or walking, the gluteus medius actively supports the pelvis so that it does not tilt.

Thigh Weakness

Without proper training and exercise, especially in a sedentary lifestyle in office work, you may develop weakness in the gluteal muscle.

Rarely, this may be due to injury. Most often this happens without any apparent reason or injury.

It is believed that increased tightness of the hip flexors (contracted state in the front of the thigh) can lead to weakness of the gluteal muscles in the back and side of the thigh. This is sometimes referred to as “cross syndrome” or “gluteal amnesia”.

When the gluteus medius becomes weak, it allows the hip to rotate more freely and to twist inward abnormally. This is called “collapsing kinetic chain”.
This malposition of the hip can cause excessive stress on the knee joint and the patella (patella).

Collapsed kinetic chain is often cited as an indirect cause of anterior cruciate ligament (ACL) injury. During physical activity, the athlete runs or jumps, his knee makes a displaced and uneven flexion (possibly due to weakness in the gluteal muscles), which causes a rupture of the ACL.

Weak thigh muscles can cause:

• patellofemoral syndrome
• iliac friction syndrome
• patellar tendinopathy
• crow’s foot inflammation.

Hip Strengthening

A thorough assessment of your condition, analysis of your gait, as well as running dynamics, lower limb strength (including hip strength), flexibility and range of motion will all help guide your recovery path.

If weakness in the gluteal region is observed after a walking or running analysis, then it is possible to choose an exercise program aimed at specific thigh muscles without spraying on a versatile load.

Sometimes you can do basic glute exercises. But more often, more focused single activation exercises are needed to develop and strengthen the gluteus medius. A fairly simple exercise, such as lowering the pelvis, can also be effective in strengthening the gluteal muscle.

As the next step, it is worth considering the exercises that are performed on the balancing platform. At the initial level, wooden simulators will be considered here – a disk, a swing.

Advanced rubber platforms that can also be inflated: Bosu platform, round or square cushions.

Balance exercises help regain normal hip control and position. Gradually, this helps to strengthen the entire lower limb, the leg is placed in the optimal position, the tension is removed from the knee.

Article prepared by: MySportExpert Running Biomechanics Expert Denis Titov.

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How to run correctly – without pain in the joints and tendons

Sports and fitness

April 21, 2022

Don’t go to extremes and learn to listen to your body.

Iya Zorina

Author of Lifehacker, athlete, CCM

Many runners, especially beginners and those who return to training after a long break, experience pain in the knees, hips and feet. Most often, discomfort comes from overload, and they can be easily avoided if you choose the right running volume and intensity of training.

Below we’ll show you how to do this so that you can enjoy your workouts.

Find your adaptation zone and stay there

The website of the Running Clinic, an organization that specializes in running injuries, says that the main cause of injury is lack of time to adapt.

When you run, bones, muscles, tendons and ligaments, cartilage and connective tissue are stressed and adapt to it.

Adaptation zone. Source: The running clinic

If the load is too much, there is pain during and after training, stiffness in the morning. If there is not enough stress, the body has no need to adapt, and it becomes weaker.

Physiotherapist, runner and triathlete Matthew Boyd did a great job explaining this concept with a runner with knee pain. For three weeks the last one (let’s call him Dima) was on vacation and hardly ran. His knees were not getting stress and were getting weaker.

Minimum stress level. Source: The running clinic

When the weekend was over, Dima remembered that he had a marathon soon, decided to catch up and ran 20 km. After that, his knee hurt.

The level of stress exceeds the ability to adapt. Source: The running clinic

The pain came about because 20 km of running put too much stress on his kneecap, more than it could bear. He endured a couple of days, and then went to the doctor.

Reduced stress due to injury. Source: The running clinic

The doctor explained to Dima that he needed to reduce his running volume, but not stop training. Because complete rest will lead to further weakening of the structures of the knee, and the right load will help you adapt to stress and become stronger.

In the next few weeks Dima ran four times a week and learned to listen to his body. The doctor advised him to stop running only if the pain gets worse during activity or if he gets worse the next day.

Stress level ideal for adaptation. Source: The running clinic

Thus, Dima found his adaptive zone – an activity that allowed the body to get used to the loads, become stronger and more resistant to mechanical stress.

Gradually, the threshold of the adaptive zone increased, and Dima’s kneecap could bear more load than before.

Opportunities for adaptation have increased. Source: The running clinic

After a few weeks, Dima was already running 30 km and did not experience any discomfort in his knees.

The increased stress did not exceed the ability to adapt. Source: The running clinic

Thus, your main task is not to fall out of your adaptive zone. Here are some tips on how to do it:

1. If you haven’t run for a long time, moderate your ambition and alternate between walking and running. Here is a good plan for beginners.
2. Do not increase your training volume by more than 10% per week. For example, if you ran a total of 15 km this week, next week you can safely master 16.5 km.
3. Run regularly – 3-4 times a week. This amount of activity will allow your body to both adapt and recover.
4. Listen to your body and watch for warning signs. If the pain in the joint is sharp and throbbing, does not go away within 2-3 days, and is accompanied by fever and swelling, stop exercising and go to the doctor.

Also keep in mind that not all doctors are familiar with sports injuries and modern methods of rehabilitation. Of course, this does not mean that you have to go for a run, ignoring the instructions. But if the surgeon in the clinic forbade you any physical activity, you should look for a sports rehabilitation doctor and ask his opinion on this matter.

Don’t change your running technique

Articles on correct running technique often advise you to put your foot on the front instead of the heel. Moreover, landing on the heel is called dangerous and unnatural. After reading this, you can rush to change your technique. And in the end, not only will you not get an advantage, but you will also earn a running injury.

One of the popularizers of ball landing was the famous British stayer Gordon Peary, Olympic silver medalist and holder of five world records. He believed that landing on the heel dissipated energy and created a strong shock wave that propagated up the bones and eventually led to injury.

This opinion is supported by many runners, but not by all. For example, the famous trainer Arthur Lydiard believed that landing on the pad overloaded the muscles of the lower leg, and advised to go down to the outside of the heel with a soft roll over the entire foot.

Landing on the forefoot is often argued for by the fact that this is how barefoot people run. So, our legs are “sharpened” for this. However, in a study of Kenyan running technique, they noticed that when moving at a comfortable pace, in 72% of cases, barefoot runners put their foot on the heel, and only 24% – on the middle of the foot.

In 2020, there was a review of 53 scientific papers on the topic, and scientists did not see the benefits of landing on the forefoot for those who are used to running from the heel. It didn’t improve running economy at any speed, and it didn’t reduce the risk of injury.

Another meta-analysis noted that landing on the heel placed more stress on the knees, while landing on the pad placed more stress on the ankle and Achilles tendon.

Thus, changing running technique (especially without reducing running volume) can overload the muscles, ligaments and tendons that are not accustomed to the new way of placing the foot. And this can result in overload and injury.

Learn to recognize your stress level

Your body’s ability to adapt to stress depends not only on the volume of running training, but also on many different factors in everyday life:

• the amount and quality of sleep;
• food quality;
• psychological stress levels;
• moods.

In an ideal world, you will always sleep 8 hours a night, eat healthy food with the right percentage of macronutrients and vitamins, and fight stress with breathing and meditation.

But in life you can get upset and offended, sleep four hours a night because of the heat or stress, eat fast food or forget to eat, get depressed and hate your life.

The same Gordon Peary mentioned in his book that athletes and coaches should adjust the training process to the factors of everyday life.

Gordon Peary

Excerpt from the book Run Fast and Without Injury.

If an athlete has had a tough day at work or school, the coach should reduce the amount of effort… Steadily following the intended program can set training back a week.