First, what is the pain in running knees?
1. Wrong posture: When the running posture is wrong, it will cause serious damage to the knee joint, so there will be symptoms of knee pain. Therefore, if you want to exercise by running, you should pay attention to the correct running posture, such as standing upright, leaning forward, landing your toes naturally, swinging your arms naturally and so on.
2. Don't do warm-up: Running is a strenuous exercise. If you don't do warm-up exercise before exercise, it is very likely to cause knee ligament strain and knee pain. When you don't do warm-up exercise, because the knee cavity doesn't secrete enough lubricating fluid, the knee wear will be more serious and the pain will be more obvious.
3. Running without protective gear: If the knee is injured, it is best to wear protective gear when running, which can protect the knee joint, slow down the wear of the knee joint and relieve the symptoms of knee pain. If you don't wear protective gear when running, it will cause knee pain.
4. Inappropriate shoes: You must choose sports shoes when running, which not only makes people feel more comfortable, but also avoids sports injuries. But some people are particularly casual when running. Wear slippers, high heels, sandals, etc. Probably all went running. Running in such shoes will lead to incorrect running posture and knee pain.
Second, what should I do if my knee hurts after running?
1. Relax muscles after running: Don't stop immediately after running, but continue to do slow activities, such as jogging, walking and brisk walking. It can effectively relax leg muscles and joints and relieve knee pain symptoms. You can also massage the leg muscles to relax, or soak your feet in hot water to relax, which can relieve the symptoms of knee pain.
2. Static stretching of legs: If you have symptoms of knee pain after running, you can relax your leg muscles and relieve your knee pain through static stretching of your legs.
3. Ice compress: When the knee hurts after running, you can use ice compress to promote blood vessel contraction, reduce blood circulation, inhibit inflammation and relieve the symptoms of knee pain.
In addition, you can resume exercise slowly after no pain symptoms, and there should be a transition time. Otherwise, if you go back to exercise and cause permanent joint damage, you will lose more than you gain.
Personal experience tells you, don't search, don't copy! A few days ago, I ran 2.5 kilometers every night for about a week, and my lower knee ached so badly that I could hardly squat down. No way, I can only rest for a few days, and the pain stopped when I put a bone piece on it.
I started running again, and it hurt again in two days!
What shall we do? Modify the intensity of exercise, stop running, warm up before running, and continue walking after running 15 to 20 minutes. The pain is gone, and the exercise effect is achieved.
This is for ordinary people who want to exercise by running. Please ignore those who want to practice professionally.
Hello, I'm glad to answer your question. Running is an aerobic exercise that many people like, but I have also met many people with knee pain when running. I summarize the causes and solutions of knee pain during running as follows.
Overweight is the most common cause of knee pain during running. When overweight, the knee joint will bear a huge impact during running. Many people insist on running because they are overweight, and finally damage the meniscus.
If you are overweight, it is recommended to give up running. You can choose swimming, cycling and elliptical machine to relax aerobic exercise.
Many people run at a relatively high speed and don't do warm-up activities. When running, the muscles are not excited and the joint protection is not enough, which is easy to cause joint injury.
Before running, you should warm up your knees and ankles and stretch your thighs and hips. When running, warm up at a relatively low speed, and then slowly accelerate.
Many people never relax their muscles by resting or playing mobile phones after running, which is also a major cause of knee pain.
When running, the thigh muscles are contracting, especially in the front of the thigh. The tension in the front of the thigh will increase the pressure on the knee joint. If you don't relax for a long time, it will cause serious joint wear and even inflammation. Therefore, after running, you should stretch the muscles of thighs, calves and buttocks, and if possible, you can relax with a foam shaft.
Incorrect running posture can also cause serious joint wear, even if it takes a long time, it will cause calf thickening.
When running, the toes are forward, the knees are forward, the abdomen is slightly retracted, the center of gravity is slightly forward, and the heel quickly crosses the forefoot when landing. Running with uniform breathing can take two steps, one breath and two breaths.
Good running shoes will filter out most of the landing impact, so it is best to wear professional running shoes when running.
If the knee joint still hurts after a series of adjustments, then I suggest you give up running and find a suitable exercise method.
Hello, I'm Xiao Mei from Yunnan. I'm glad to answer it for you. I hope my following answer will help you!
We can't be absent from many sports in life, and running is one of them. Running is good for our health. Running posture or running time, running too much, etc. Will have a certain impact on us. The advantage of running is that you can burn body fat, lose weight and keep fit. Long-term running can make muscles strong, make the body more fit and improve the body's resistance. The risk of illness is greatly reduced. The disadvantage of running is that it will cause permanent wear on joints and muscle damage during exercise.
Don't worry if your knee hurts a little after running for three days. It is usually caused by less physical exercise and a sudden increase in exercise. Generally, no special treatment is needed, and it can be relieved after a few days' rest. Suggestion: Take proper physical exercise, gradually increase the amount of exercise, and prepare for stretching before running.
If you are used to running and your knee hurts after running for a long time, you should pay attention to it, which may be muscle damage caused by sudden increase in exercise. Suggestion: You can use a warm towel to hot compress the painful part and rest for a few days to avoid standing for a long time. If the symptoms are not relieved or aggravated, go to the orthopedic department of a regular hospital in time.
It is generally based on the heartbeat after running, not the distance. Generally speaking, jogging is the best way to exercise in the morning. According to your physical fitness, measure your heartbeat immediately after running, and the best time is 120- 140 beats/min. After several times, you will know your best distance immediately.
Speed: Generally, you should run at a constant speed for more than 20 minutes.
Times: Keep running every day to achieve the best exercise effect.
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