Causes During running, the patella suffered from excessive wear and tear of the contact surface between patella and femur due to excessive strength, unsuitable shoes and too much external force perpendicular to the knee joint in front.
Manifestations Runners will feel discomfort with knee cartilage during exercise, with mild or moderate pain, which usually occurs when the first run reaches 40 miles per week. Even if they start running after a few days of rest, it will be repeated or even worse.
Countermeasures 1, running rest 1-2 weeks.
2. Then run the stairs until it doesn't hurt. If you feel pain after running, ice your knees immediately.
3. Take anti-inflammatory drugs such as ibuprofen or aspirin after running under the guidance of a doctor, but after meals, not before running.
4. Hot compress your knees with a hot water bottle for half an hour before going to bed.
5, choose the right shoes, and reduce the amount of running and deceleration, try to run on a flat road, and often run in different directions on the playground.
6, often doing side leg lifts and squatting against the wall helps to strengthen muscles.
Prevention method: 1. Try to run on the soft ground, such as a plastic track, to avoid the impact of the knee joint when exercising.
2. Choosing running shoes suitable for your foot type and gait will help to reduce the pressure on your knees.
3. Control the running time, warm up and stretch before and after running, and standardize the running posture.
4. Stretching the back of thighs and calves before and after each exercise can prevent toes from moving inward and help you stay away from running knees.
5, often do exercises such as squatting against the wall to exercise quadriceps, and pay attention to practicing gluteal muscles.
6, usually pay attention to the exercise of the knee joint, such as squatting or standing piles are helpful to exercise the strength of the knee joint.
18 meniscus injury The meniscus is a cartilage pad between femur and tibia, which can relieve diffusion pressure and provide lubrication for stomach and knee joint activities. It is divided into an inner part and an outer part. Generally speaking, the common meniscus injury in running is medial meniscus tear, which will cause slight knee swelling and pain when bending the knee.
The reason is that an external force perpendicular to the inside of the knee joint acts on the flexed knee joint during running, at the moment of suddenly stopping and changing direction, or at the moment of running and landing.
Expression 1, one joint will feel pain, the position will be relatively fixed, or the knee will bend to a certain angle, which will hinder or click.
2, you can't squat completely, otherwise you will feel obviously stuck at a certain point when you bend your knees.
3, muscle weakness, feeling unable to control the joints, there will be kneeling phenomenon.
4. Straightening obstacles suddenly appear during the exercise, but they will be unlocked after the activity.
Countermeasures If meniscus injury occurs, the best treatment is to seek medical treatment.
Prevention method 1. Avoid running on uneven ground when running, and strengthen the improvement of the stability of hip, knee and ankle joints.
2. Strengthen the muscle strength around the knee joint to improve the stability of the knee joint, increase the flexibility of the ankle joint and hip joint, coordinate the symmetrical muscles and reduce the load of the knee joint itself. For example, relax quadriceps femoris and tensor fascia lata with foam shaft. There are also one-legged standing, static squatting and one-legged squatting to help exercise knee muscles.
19 patella injury The patella is located in front of the knee joint, which plays the role of force transmission and fulcrum in knee joint movements such as jumping, squatting and standing up, and is the main part to maintain the stability of the knee joint. Patella injury is also one of the common causes of knee pain during running.
Causes Knee joint often needs flexion and extension during running, and the articular surface of patella and femur will rub against each other for a long time, which will cause patellar cartilage damage over time, such as cartilage degeneration, softening, fragmentation and uneven articular surface, causing knee pain.
Expression 1. Sitting for a long time will suddenly straighten your knees and you will hear a bang. When you put your hand on your knee, you will feel a astringent feeling on your knee.
2, cartilage degeneration, softening, fragmentation, joint surface inequality. , causing knee pain.
3. The symptoms are not obvious when walking on the flat ground. After exercise, the pain is aggravated after squatting, standing up, going up and down stairs, going up and down slopes and running.
Countermeasures Stop running, pay attention to rest, exercise quadriceps femoris, help balance the muscle strength of medial head and lateral head of quadriceps femoris, relieve patellar disharmony and avoid patellar injury. The common exercise method is to do a squat within 60 degrees, roll with a foam shaft or massage with a massage stick.
Prevention method 1. When running, you should pay attention to wearing shoes that help maintain balance, preferably shock-absorbing shoes, and at the same time pay attention to changing shoes regularly.
2, don't run downhill, so the chance of patella injury is greater.
3. Avoid suddenly changing the intensity of running exercise, strengthen strength and endurance exercise step by step, and gradually increase the amount.
4. Fully warming up and moving joints before running can stimulate all parts of the articular surface of patella, and the nutrients in synovial fluid can penetrate into cartilage tissue evenly, thus enhancing the lubrication of joints.
20 iliotibial tract syndrome The iliotibial tract is located outside the thigh, at the same level as the greater trochanter of the femur, starting from the lower hip outside the thigh and ending at the calf of the knee joint, which can help reduce the pressure of weight on the knee joint. Iliotitibial tract syndrome is characterized by lateral pain of knee joint.
Causes During running, the tense iliotibial tract constantly rubs the lateral epicondyle of femur when the knee joint flexes and stretches.
The expression is 1. The pain in or around the ankle of the upper segment of the lateral femur is mainly stinging, which is aggravated when running, especially when running downhill.
2, knee flexion 20-30 degrees or straight pain is the most obvious.
The best way to relieve pain is to stop running. If the situation is not serious, stretch the pain with a yoga roller after running, rest, ice compress, bandage and press, and raise the affected limb. If the pain is too obvious, seek medical attention in time.
Preventive measures to improve running, reduce the amount of running exercise, take the initiative to stretch and relax, massage the outer thighs and buttocks. Avoid going downhill and uphill when running.