If you've ever heard that line before, you can now dismiss it.
Contrary to popular belief, running does not always give you runner's knee.
"Running strengthens the muscles around the knee and offers it protection," says Dr Tan Jee Lim, a Consultant Orthopaedic Sports Surgeon with JL Sports Medicine & Surgery.
"However, overzealous exercises, inappropriate training methods and wrong equipment can all contribute to injury," he adds.
What is runner's knee?
Runner's knee is a general term that describes pain, swelling or discomfort around the knee area. It is most commonly found in runners - hence the term.
The most common causes of runner's knee are the Patellofemoral Syndrome (PFS), and the Iliotibial Band Syndrome (ITB). These are separate conditions and should not be confused with each other.
PFS sometimes results from kneecap maltracking - a tendency for the kneecap to be pulled sideways as the knee is extended - or wear and tear of the knee cartilage, says Dr Tan.
ITB, on the other hand, arises from the friction caused when a sheath of connective tissue - known as a band - rubs against the thigh bone at the outer side of the knee, says Dr Low Wye Mun, a Fellow of the American College of Sports Medicine.
Symptoms include a sharp, burning pain on the outer side of the knee, usually after a long distance run.
Treat it, prevent it
In order to allow knees to be strengthened through running, it is important that such activities are done with appropriate care.
The care refers to good running shoes that suit the runner's foot and leg type, as well as being careful to not increase running mileage and terrain too suddenly, says Dr Low, whose practice at The Clinic @ Cuppage specialises in sports medicine.
Increase to mileage and terrain is relative on the runner, but the general idea is to give the body time to adjust to the distance before progressing to longer runs.
"The key to preventing runner's knees is adaptation," Dr Low emphasizes.
It is also crucial for runners to check their shoes regularly.
Checks can be conducted by squeezing the outer midsoles. Look for excessive or premature breakdowns of the soles. If the sole is too soft, the impact felt during the run will not be adequately cushioned.
Here are four things you need to know before buying your shoes, says Dr Low.
Your foot type. A high-arched foot has different needs from low-arched feet.
The fit of the shoe. Is the length and width of the shoe compatible with your feet? Function should be more important than looks or branding for a good fit.
The technology/structure of the shoe. What materials are used in the making of the shoe? What is used for the cushioning (air, gel, wedge), and how suitable is it for your running patterns?
Your running pattern. Do you usually run 5km or 10km? If the run is too long, a lightweight shoe might not be good enough to cushion the impact of the run.
Watch out for...
This year's Shape Run, which will take place on July 19 at Raffles Boulevard.
The three-year-old women-only event is held to celebrate the fifth anniversary of Shape, one of Singapore's leading fitness and lifestyle magazines.
The Shape Run is also held in Malaysia and Thailand, making it the first women-only regional run.
