What should I do if I have a running knee injury, and how can I recover from a knee injury while run

If you have a knee injury, don't be negligent because of a minor injury. You should go to a regular hospital for knee injury examination, as you get older, all aspects of your body have degenerated, and you should pay attention to the protection of the knee joint.

Can running really cause knee injuries? First of all, improper posture can indeed hurt the knee joint, and knee injuries can occur, largely due to poor running skills and excessive pressure on the knee joint. It's inevitable that just running puts a strain on the knee joint.

However, proper posture will slow down the impact of stress on the joints, while improper posture can lead to joint damage. Therefore, runners should pay attention to the posture of their torso when running. The correct posture should be to keep your eyes level ahead, keep your head and body in a natural straight state, tuck your abdomen and chest, and pay attention to swinging your arms.

Do not swing your arms forward to your chest and swing your arms back to your hips. In addition, there is a special emphasis on the technique of landing the foot, "generally landing on the outside of the heel, then transitioning to the inside, then to the forefoot, and finally cushioning the whole foot." "This kind of rolling landing is softer and is very helpful for relieving the pressure on the knee joint.

Secondly, time and intensity are the key, many fitness enthusiasts have a misunderstanding, that is, the longer the time, the greater the intensity, the better the fitness effect, but the truth is the opposite, the so-called "too much". The faster you run, the more impact you will have on your knee joint. Therefore, we generally do not recommend fast running exercises, but more jogging.

For the average person, a speed of 6.9 kilometers per hour is the most suitable. If it is to exercise cardiopulmonary function and improve cardiorespiratory endurance, it is enough to jog for 20 to 40 minutes. In addition, it is recommended that people who are overweight and have a history of knee injury should pay special attention when doing running exercises, and follow the advice of doctors or professional fitness experts.

Because the legs are alternated when running, the bearing on the joints when one leg is supported can even reach 2 or 3 times the body weight, so if the weight is too heavy, it is easy to increase the burden on the knee joint, resulting in knee joint injury. Finally, it is also important to prepare and organize the event. Preparation and grooming are important for any exercise, as they help muscles adapt to and recover from exercise intensity and condition, as well as for running.

Before the start of the race, we must make sufficient preparations to fully mobilize our musculoskeletal system. For example, leg presses, bending over, etc., but pay attention not to too much. After starting to run, we should gradually increase the running speed, so as to achieve the purpose of safe running and scientific fitness.

Knee injuries caused by running, first of all, you need to pay attention to recuperation, do not exercise too vigorously, you can take oral ibuprofen sustained-release capsules to reduce inflammation and relieve pain, you can also use hot water bottles to warm the knee joint at home to promote the recovery of the injury, if the injury is more serious, you can take oral glucosamine**.

If the patient runs too fast or has too much activity, it is easy to injure the lateral and collateral ligaments and patellar ligaments of the knee joint or the synovium, meniscus, infrapatellar fat pad and other tissues in the knee joint, and the patient will feel obvious pain, swelling, and noose in the knee joint. After the occurrence of such injury, the patient should be instructed to stop running for bed rest, and hot compresses can be taken on the knee area, local fumigation of traditional Chinese medicine or external application of voltarin ointment, and external application of golden ointment to promote blood circulation and eliminate blood stasis, reduce swelling and relieve pain. Sodium hyaluronate can be injected into the knee joint, which can play a role in nourishing cartilage and synovium, and can also instruct the patient to take oral ** bruising drugs, which can restore the injured ligaments, synovium and other tissues as soon as possible.

If you have an injury to your knee running, it may be due to excessive exercise or sprain, first do not move, and then apply plasters, local massage massage, hot compresses, hot compresses, oral blood and pain relief capsules or muscle and blood tablets. In the near future, we must pay attention to rest, pay attention to keep warm, and don't get cold.

It is necessary to pay attention to rest, avoid strenuous exercise, avoid climbing mountains, you can use traditional Chinese medicine to promote blood for hot compress scalding, knee pad fixation, take it down orally when resting some anti-inflammatory and analgesic drugs, if it is still not effectively relieved, you need to actively improve the examination, if there are indications for surgery, actively carry out surgery**.

Knee injury is a more common situation when running, this injury should reduce the amount of activity, or prohibit activity, bed rest, at the same time to elevate the affected limb, in the knee joint area to give a physiotherapy instrument baking electricity or microwave **, can also be given local external plaster to promote blood circulation and eliminate blood stasis.

Run no more than 3 times a week. These 3 times should be spaced apart. Try to slow it down.

That is, run at a speed that is just able to run, run for between 15-20 minutes, preferably no more than 20 minutes, and stop in time if you feel uncomfortable in advance. Don't rush to increase the amount.

Then you should go home quickly, and then make a band-aid or wrap it in gauze, you can't exercise vigorously during this time, and you should buy a knee pad when you're outside, you can use cold compress ** method, you can also use cold water or ice cubes are external compresses.

If you have a knee injury while running, you should take a break from running for 1 to 2 weeks, stay in bed, and try to avoid running or other weight-bearing strenuous exercises. If the pain is more pronounced after the injury, applying ice to the knee immediately can help relieve the swelling and pain.

If you hurt your knee while running, you should reduce or even stop running, reduce weight, apply cold compresses in the early stage, and warm compresses can be applied after 3 days. Subchondral bone contusions can recover in about 3 months, at which point running exercises can be gradually increased.

After the occurrence of this injury, it is necessary to stop running for bed rest, and warm compresses can be applied to the knee area, which can play a role in nourishing cartilage and synovium.

If you already have an injured knee, I think the best thing to do is to take a break from running, make sure your knee is rested, you can apply a proper warm compress, etc.

If you want to recover from a knee injury while running, you should apply a cold compress to your knee with ice cubes.

There are many reasons why running can lead to knee injuries, and here are some of the possible causes:

1.Long-term overtraining: Long-term overtraining can lead to excessive fatigue of muscles and ligaments that do not provide adequate support and protection to the knee, which in turn can lead to knee injury.

2.Incorrect running posture: Incorrect running posture, such as excessive waist bending, too big stride, too heavy landing, etc., will exert too much pressure on the knee and easily lead to knee injury.

3.Uneven running routes: Uneven running routes, such as many uphill and downhill sections and high road surface hardness, will also have excessive impact and pressure on the knees, increasing the risk of knee injuries.

4.Poor physical condition: If there are other problems in the body, such as muscle weakness, arthritis, cartilage wear, etc., it can also increase the risk of knee damage.

In order to avoid knee injuries caused by running burn-inducing hands, we should pay attention to moderate exercise and not overtrain; Maintain a correct running posture and pace, and choose a flat route for running; Strengthen muscle exercises, improve knee stability and support; Avoid strenuous exercise when you are not in good physical condition. If you experience symptoms such as knee pain and discomfort, you should seek medical attention promptly.

Running hurts the knee, mainly because the body leans forward when running, the knee joint is in a bent position when the foot lands, and the knee joint can bear a certain amount of pressure when the foot lands, so it is easy to over-squeeze the penitential meniscus for a long time, which is easy to cause wear and tear and inflammatory infiltration of the knee meniscus and surrounding soft tissues, which is relatively harmful to the knee. Before the construction, it is recommended to run in moderation every day to avoid running for too long, which will lead to knee pain and discomfort.