First, let's make a background introduction. I ran on the treadmill in the gym for half a year before the injury, and began to experience road running when my fitness card was about to expire. However, I have little road running experience. I have run 100 kilometers in five months (so little that I should be despised).
Then I met a group of friends who love running. Under their leadership, I know more about running, the terms of running (PB, LSD, etc. ), the marathon distance is 42. 195 km, and there is a half marathon. I can also sign up for online running activities ... most importantly, I bid farewell to the treadmill and started a road running career. 20 15, 10, my running volume finally broke through 100, and remained at 100 km per month for three consecutive months. At this time, the problem came. After 20 15 12 a horse and a half later, I suddenly hurt my knee, not to mention going upstairs and downstairs, even though it is a little difficult to walk.
So I began to collect a lot of information, the explanation of knee pain and the search for "antidote" at this time, and I knew that I was probably poisoned by ITBS, which is what most people call the color change of iliotibial tract syndrome! ! !
Then the problem is coming.
What is iliotibial band friction? See the major search engines for details (the space is really limited and the waste is outrageous).
Generally speaking, it is pain on the outside of the knee, and the main symptom is that it seems that an arrow has been shot in the knee.
In my three months of pain, the most serious one was on 20 16 1, when I was halfway through the run, I started to feel pain only after running for 4 kilometers. Only running and walking can be combined at 7 km, and walking is basically relied on after 10 km. Every attack will go through a painful period ranging from 3 to 7 days, and then I feel that I have completely recovered, but as long as I run more than 5 kilometers, it will definitely hurt, and then it will start all over again. It's hard to imagine how I survived those three months.
The main reasons for ITBS are:
1. Improper running posture; 2. Running too much; 3. Insufficient muscle strength.
So there are also ways:
1. Improve running posture; 2. Reduce the amount of running; 3. enhance your strength.
It seems simple, so what did I do during the pain?
First of all, I try to choose the way of touching the ground with all my feet in running posture to reduce the injury to my knees when my heel touches the ground.
Secondly, slow down unless you want to end your running career. Reduce the amount of running, slow down the speed, the so-called haste makes waste, sharpen the knife and cut the firewood, and you can't eat hot tofu in a hurry ... Imagine that you are a recovering patient, and once you have obvious pain during running, stop immediately.
Finally, strengthen strength training, insist on doing squats against the wall (squats are not recommended because of injuries), and combine other hip and thigh muscle strength training (share and exchange non-popular science stickers, refer to the postures introduced on major professional websites for specific methods, and I will introduce the methods in detail later).
It is also important to warm up before running and stretch after running. Don't cheat your body, or you will be given some color to see. Regarding the post-run stretching of ITBS, you can do this:
Or this:
In this way, three months later, at the beginning of March, 2065438+2006, when I ran 25 kilometers tentatively, it didn't hurt again. Finally, a stone slowly fell to the ground, because I participated in the Chongqing Marathon half a month later. Facts have proved that if 25 kilometers doesn't hurt, then 42 kilometers will be fine. Congratulations, you can run happily again.
If you have any detailed questions about my own experience, please leave a message for consultation.