How I Protect My Knees So I Can Keep Walking for Life

I started running about a year ago, and last year I managed to complete a 10 km run.

During my running journey, my coach told me something interesting:

“Marathon runners often have fewer knee problems because they know how to protect their knees.”

That made me think more seriously about knee health. After all, I want to keep walking comfortably for the rest of my life.

In this post, I’d like to share three simple things I learned after I started running.

Previously, I also introduced some exercises recommended by Dr. Ichiro Tatsumi, a well-known knee specialist.

1. Keep Your Weight from Increasing Too Much

This may sound obvious, but it is very important.

Dr. Tatsumi said that if some patients lose just 5 kg, about 30% of them may be able to avoid knee surgery.

He also explained that our knees carry about five times our body weight when we move. That means the lighter we are, the less stress we put on our knees.

Of course, weight is not the only factor in knee health. But maintaining a healthy weight can make a big difference.

2. Do Squats Every Day

I try to do 30 squats a day.

If 30 feels too difficult, even 10 squats are fine. The most important thing is not the number, but the form.

Here are the key points I keep in mind:

1. Keep your toes and knees pointing in the same direction.

2. Do not let your knees go beyond your toes.

3. Keep your body weight on your heels, not your toes.

If you already have knee problems or feel pain while squatting, do not force yourself. You can also do a shallower squat instead of going deep.

3. Open, Close, and Massage Your Toes

I also do simple toe exercises.

I open and close my toes about 10 times. It is very simple: just spread your toes, then relax them.

I do this because I have heard that stimulating the toes may be good for the brain as well as the body.

After that, I massage each toe with my hands.

It only takes a short time, but it helps me become more aware of my feet, which support the whole body.

Small Habits Can Protect Our Knees

These three habits are not the only ways to protect our knees.

But they are simple, easy to do, and can be continued every day.

For me, protecting my knees is not just about running. It is about being able to walk, travel, and enjoy life for many years to come.

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