Jogging is perhaps the most common and practical exercise that anybody can be do anywhere and anytime. Statistics shows that their are more people who jog or run than their are people going to aerobic classes or visiting the gym. The problem is many of these people do not realize the high impact jogging has on their knees.

The knee is a very complex joint. It includes the articulation between the leg and thigh (tibia and femur) and the knee cap (patella). The most common pain associated with the knee is known as patellofemoral pain, or runner’s knee, a catch-all for jogging-related knee pain. One of the most common causes of runner’s knee is excessive pronation, or rolling in and down, of the foot. This syndrome is now often called the patello-femoral pain syndrome.

Another common injury associated with jogging and particularly running is what is known as shin splints, which painfully appear at the front and inside of the leg, are caused by running on hard surfaces, overstriding, muscle imbalance, or overuse.

Early Treatments
Runner’s knee can be further aggravated by simple overuse. If you have steeply increased your mileage recently, you might consider holding back a bit. Stop doing any activities that hurt the knee, and don’t start again until you can do them without any pain. If you really have to exercise, select other forms of exercise which will give your knees a lower impact or strain, exercise such as swimming would be a better and advisable choice.

Treatment for shin splints includes changing running technique or insertion of an orthotic device in the shoe.

Use the R.I.C.E. formula:

Rest: Avoid giving impact on the painful knee. Most people will temporarily switch to a non-weight bearing activity, such as swimming.

Ice: Apply cold packs or ice wrapped in a towel for short periods of time, several times a day.

Compression: Use an elastic bandage such as a simple knee sleeve with the kneecap cut out or knee guard that fits snugly without causing pain.

Elevation: Keep the knee raised up higher than your heart.

In the end the key is to stretch, increase training gradually, use proper running gear and have proper running form. This should help you with avoiding many of the common injuries, particularly runner’s knee, that is associated with jogging or running.

Also don’t forget to add some tunes to your iPod. Check the following for ideas for a running playlist.