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  1. Asked: June 15, 2025

    I used to run 10km almost 5 days a week but I stopped running for almost a year now due to runner's knee. I recently signed up for a half marathon and want to start training again but abit worried that it will flare up again, Any ways to prevent it or like what is the best training plan?

    Dr Malini Karupiah
    Dr Malini Karupiah Consultant Sports Physician & Certified Personal Trainer

    Thank you for sharing this! It’s a very common and frustrating situation for runners. The good news is you can absolutely return to distance running, but you’ll need a more strategic, gradual, and strength-supported approach to help prevent your runner’s knee from flaring up again. Let’s break thisRead more

    Thank you for sharing this! It’s a very common and frustrating situation for runners. The good news is you can absolutely return to distance running, but you’ll need a more strategic, gradual, and strength-supported approach to help prevent your runner’s knee from flaring up again. Let’s break this down carefully:

    Why are you getting runners knees (patello femoral pain)?
    – Muscles imbalances
    – Poor running forms
    – Sudden change and spike in intensity
    – Foot imbalances (flat foot, overpronation)

    How to reduce risk:
    1. Strengthen key muscles – quads, hamstring, calf, hip flexors
    2. Mobility and flexibility work – hip flexors , quads, hamstring
    3. Gradual return to running – light and gradual increase in intensity
    4. Check your gear – proper foot wear
    5. Focus on running – shorter stride forms and keep knees soft

    Warning signs to watch for:
    – Pain
    – Swelling appears

    Add on cross training:
    – Pool running
    – Yoga/ pilates
    – Cycling

    Regards,
    Dr Malini Karupiah
    Consultant Sports Physician & Certified Personal Trainer
    Website: Dr Malini Sports
    IG: @drmalinikarupiahsports @drmalinikarupiah_sports

     

    The information provided on this forum is for educational purposes only and not intended as medical advice. Please consult a healthcare provider for any medical concerns, diagnosis or treatment.

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