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Knee Injury Prevention Tips for Joggers

Knee Injury Prevention Tips for Joggers

Orthopaedic advancements have made it possible for athletes to quickly resolve some of the most common knee ailments through conservative treatment regimens. Nevertheless, a minor injury might still feel like a significant setback for any committed jogger. There’s no absolute way for joggers to offset the risk of knee injury; however, there are a number of research-backed strategies to help them lower it.  

Consistent Self-Care

Adequate recovery time is critical to muscle restoration, which joggers can further prioritize in between runs by focusing on therapeutic activity. For example, a 30-minute session of stretching and foam rolling will alleviate muscle tension, reduce the formation of adhesions, and preserve range of motion. Moreover, joggers can leverage temperature for more specialized recovery by:

  • drawing warm Epsom salt baths on days of rest 
  • taking cool baths shortly after a workout

Gradual Goals 

Straining tendons and breaking down cartilage, overexertion is one of the leading causes of knee injury. Therefore, while setting goals to improve their performance and test their endurance, joggers must avoid drastic inclines in mileage as well as declines in rest time. For both intermediate and experienced athletes, an increase of one mile per week is both safer and more sustainable than a drastic five-mile upgrade. Ultimately, setting gradual goals will allow joggers to modify their routines while lessening the risk of overexertion. 

Strength Training 

Strength training will not only improve performance, but it will also help to reduce the risk of injury. By partnering their existing cardio routine with a strength training regimen, joggers can create a strong foundation that stabilizes, propels, and protects them throughout each run. Training these key muscle groups will best help to support the knees of a jogger.   

  • Lower back
  • Hips 
  • Abdominals 

Proper Footwear

Age, weight, and athleticism changes from jogger to jogger, which is why there isn’t a one-sneaker-fits-all option for injury prevention. To select a stabilizing sneaker design, specialists may recommend a gait analysis. This exam determines the rate at which a jogger pronates (bears weight in the inside of the foot) or supinates (bears weight on the outside of the foot). If, for example, a jogger displays excess pronation, a specialist will likely recommend a shoe with firmer inner cushioning to minimize injury risk. 

An Orthopaedic Specialist 

If your active lifestyle is causing or worsening your knee pain, contact the staff at Orthopaedic Associates of St. Augustine. Our team of knee specialists will evaluate your condition, your current routine, and your long-term goals to recommend a personalized course of treatment. To schedule an appointment, fill out our online request form or call 904-825-0540. 


A member of the American Academy of Orthopaedic Surgeons and the American Association of Knee and Hip Surgeries, Dr. Roettges performs hip and knee replacements as well as complex unresolved hip and knee pain.