My knee hurts a lot after running, how can I fix it?

As for the knee area, I'm sure anyone who has experienced running knows how important it is! If one day, your knees are sore and sore, then the time you are short from the end of your running career may be goodbye to the track forever! <>

When I first started running, I didn't run for a few days, my knees were uncomfortable, although not very serious, but a little sore, I was very vigilant at that time, and protecting my knees is one of the most important tasks for me to run! <>

Later, I took many measures to protect my knee, and all of these methods have yielded good results, and I have barely suffered any knee injuries until now! Still intact! So running to protect your knees requires a method, not blindness!

So how do we get through the pain in our knees after running? What is the best way to keep our knees from causing major injuries while running? Let me share some valuable lessons with you!

1.Moderation always comes first.

In fact, life is about moderate exercise, not excessive exercise! If you exercise too much, you must be full of injuries, and I believe that when you get old, you will definitely not be healthy, and you will definitely have pain all over your body!

In fact, the same is true for the knees, moderation is always the first! Only moderate exercise can protect your knees and keep your knees intact after decades of running! I recommend that everyone no more than half an hour a day!

2.Correct posture is also important.

In fact, running is an incorrect posture, and it is also one of the main causes of running knee pain! Many people hurt their knees while running because their posture is too far away from the correct running form! <>

The correct running posture should be, you should land silently, bend your knees, bend your ankles, and use your knees and ankles to absorb enough shock, which can relieve the pressure on your knees and prevent knee injuries!

3.Correct squat workouts.

Runners generally do squats! Why? Because squats are the trump card action to strengthen the thigh and calf muscles, the strength of the thigh and calf muscles means that our knees can be well protected?

The stronger the thigh and calf muscles, the more protected the knee is, and the less likely it is to get injured! Therefore, we should practice squats when we have nothing to do, even the simplest freehand squats, which are very beneficial for our muscle gain!

4.There is time for the knee to repair.

In principle, getting enough sleep every night can repair your knees! In general, two days off a week can fully repair the knee, so we should fully grasp the principle of size!

We must go to bed early every night, so that the knee can be repaired to a certain extent, so that it can be further strengthened after being sent again! We have to leave two to three days of rest every week to allow the body to fully relax and speed up the recovery of the body! In this way, it is more beneficial to our knees and can prevent knee injuries!

Health, exercise, running, stretching, relieving soreness, the stretching link after running can not be ignored, teach you 3 tricks, you can do it anytime, anywhere.

After running, my knee hurts a lot, it should be a lack of calcium, pay attention to calcium supplementation, and eat more calcium-supplementing foods such as fish soup.

We need to exercise moderately, if we exercise too much, it will be harmful to the body. When running, you should have the correct posture, you should land silently, your knees should be bent, and your ankles should be bent. Get enough sleep.

The main consideration may be that during strenuous running, the ligaments or meniscus and bones in the knee joint may be injured by stretching and friction, which may have a certain relationship, and should stop the activity immediately at this time, and at the same time, ice cubes can be used as a cold compress, and the affected limb should be elevated, and some Yunnan Baiyao spray can also be used appropriately.

The first point is that the knee is particularly painful after running, and the best way to solve it is to apply a hot towel compress so that it can be well relieved, and the second point is that you should gently massage it with your hands, which can relieve the pain of the knee.

Iliotibial band friction syndrome

Problems with the iliotibial band are a common injury for runners. Iliotibial band friction syndrome** occurs when the tendons from the hip to the knee become tight and inflamed, causing pain in the outer knee bone. If you feel knee pain while running, it may be iliotibial band friction syndrome.

Leon, M.D., an orthopedic and joint specialist, says the only way to relieve the pain of iliotibial band friction syndrome is to rest the tendons completely, which is to stop running. Physical** can also relieve inflammation. If it's not too severe, use a yoga roller to stretch in the sore spot after your run.

Tendonitis

If you increase your running mileage or increase the intensity of your exercise in a short period of time, overusing your knees can cause the tendons to become tight and inflamed. This overuse is called tendonitis.

Tendinitis problems are usually relieved with rest, ice, and compression bandaging. Scott Weiss, an exercise physiologist and registered physicist, recommends doing eccentric exercises.

Running knee

Running knees are similar to iliotibial band friction syndrome, in which runners experience discomfort in the cartilage of their knees and have mild to moderate pain when exercising. Runners with "running knee" experience knee pain when going up and down stairs, or when sitting for long periods of time.

Experts recommend hamstring stretches and leg raises. These post-run stretches help your legs become stronger and prevent pain during your run.

Meniscus tear

The meniscus is located on the articular surfaces medial and lateral to the tibial plateau and its role is to increase the stability of the spherical femoral condyle with the tibial plateau. A shaky one. Bending or falling can cause a torn meniscus.

This usually results in slight knee swelling and pain when bending the knee.

The only way to confirm a torn meniscus is to see a doctor, who will usually ask you to have an MRI. If you have an external tear, you can rest**, but if the tear is severe, surgery may be required.

Anterior cruciate ligament Tear of the medial collateral ligament

There are many causes of a torn ligament, such as an inexplicable sprained knee (falling on the turf while running) or being suddenly stopped in the block. The anterior cruciate ligament connects the femur to the knee outside the tibia; The medial collateral ligament plays the same role inside your knee.

In general, runners who run recreationally rarely experience torn ligaments. If you hear a loud bang and suddenly feel quite painful, or your leg can no longer carry weight, you most likely have torn your anterior cruciate ligament or medial collateral ligament. At this time, you should see a doctor as soon as possible to find out the best **and** plan.

Knee sprain

If your knees feel a little shaky and limp, your knees may be carrying more weight than is acceptable. Either you walked too much, or you fell hard. When this happens, your knee will sprain.

Go to the hospital to see a doctor for a check-up, be sure to rest, apply ice, and raise your knees as much as possible. Compression dressing is also important, as failure to do so may result in more swelling. Over-the-counter medications can help reduce inflammation and pain.

Excessive exercise: When running for a long time and exercising at high intensity, it is easy to cause a large accumulation of local lactic acid, resulting in knee pain. Joint inflammation:

Improper running posture may induce joint inflammation and cause pain. Non-steroidal anti-inflammatory drugs** such as meloxicam and ibuprofen can be used under the guidance of a doctor.

Knee pain after running may be a meniscus injury, knee pain after running should be reduced with exercise, some plasters applied.

Maybe it's because you didn't do stretching in advance, so I think you should do more chest expansion exercises or pre-run first.

1. When running, there is pain in the knee, which may be osteoarthritis of the knee joint or synovitis of the knee joint.

2. First of all, the causes of these two diseases are caused by running. Therefore, the most important thing is to actively pay attention to rest, avoid standing and walking for a long time, and avoid strenuous exercise, especially climbing mountains. Strengthen the warmth, avoid the cold, and use knee pads to protect your knees when walking.

3. Oral anti-inflammatory and analgesic drug loxoprofen sodium, nutritional articular cartilage drug glucosamine hydrochloride, local flurbiprofen babu paste can be used. If it is still not effective, sodium hyaluronate injection and triamcinolone acetonide injection can be injected into the joint cavity, which can effectively relieve the symptoms.

4. For local synovial inflammation, occlusion** can also be carried out, and sodium hyaluronate injection and triamcinolone acetonide injection can also be injected. If none of these methods are effective, arthroscopic surgery** or an MRI of the knee may be considered to confirm the condition.

You can improve your running posture, you should also buy a knee brace, so that you can solve it well, and you should often massage yourself in your life, and you can do some relaxing movements.

This problem can be solved by hot compress, warm paste, Chinese medicine, Western medicine and massage.

In such a situation, be sure to apply a hot towel to the painful area, stop exercising, be sure to drink more bone broth, and rest well.

Pay attention to rest, you need to warm up before running, pay attention to the protection of your joints, do not exercise vigorously, and run gradually.

If you feel that your knee hurts, you should apply a cold compress to the knee joint, and if it is not relieved after 24 hours, you should apply a warm compress appropriately, and finally take some oral drugs to promote blood circulation and remove blood stasis.

First of all, it may be that you don't warm up enough before exercising, your running posture is incorrect, and you have too much weight, and the weight of obesity is all pressed on your knees, resulting in excessive wear and tear, and your knee pain after running can be applied with ice water to ice the painful part for 5 10 minutes until the pain disappears.

The knee hurts very much after running, I think there are still more ways to alleviate it, it may be because you usually lack calcium, so your knee will be very painful when you usually exercise, and there is less exercise at the usual time, the amount of exercise is too large at one time, it will cause wear and tear on the knee, the best way is to lie flat and do some high leg lifts, or some massage on the knee.

You can do some stretching before running, and you should also wear more clothes and do something to protect your knees to relieve the pain.

When the swelling and pain suddenly worsens, the symptoms can be relieved by applying cold compresses to the painful area, and after 48 hours, the patient can switch to moist heat compresses and physiotherapy. If the pain is unbearable, intra-articular injection of sodium hyaluronate (sodium hyaluronate) can increase the viscosity and lubrication of the joint fluid, protect the articular cartilage, promote the healing and regeneration of the articular cartilage, relieve pain and increase range of motion. After that, strenuous activity of the knee should be limited for 1-2 weeks.

At the same time, quadriceps resistance exercises are performed to increase muscle strength to maintain a good patellar trajectory and increase knee stability.

First of all, we should pay attention to not too long the running distance, grasp the running posture, move all joints before running, know how to stretch, and reduce unreasonable high-intensity exercise.

After running, you must choose to walk, and you must adjust your breathing, and you must wear long pants during the run, and then you can also apply plasters to the knee at night, and the intensity is not too strong.

Running knee pain, it is best to insist on squatting against the wall every day, the upper and lower legs are 90 degrees, it doesn't matter if you can't do 90 degrees, the important thing is that the knee can not exceed the toe The back is straight and gently against the wall, it may be very difficult and hard at first, and it may only last for more than ten seconds, it doesn't matter, the best way to relieve it is to stop running first, rest thoroughly, and then resume running after the knee does not hurt. When you don't run, you must consciously exercise your calf muscles, and the level of your calf muscles has improved.

Running with a slight pain in your knee should be a normal reaction of the human body. Keep exercising and don't want to stop, your perseverance is respectable. How to reduce the feeling of pain, three suggestions feel feasible:

The first is to warm up before running, and then the activity is opened: the second is to pay attention to relaxation after running, which is a good habit to run in the morning every day, but the knee hurts, you have to ask the question of the pain first, nourish the knee, and see if it is a lack of calcium to supplement calcium, if it is not the pain of calcium deficiency, it is to run, then slow down, and if the running pain is to heal the injury and then exercise, don't stiffen.

You're running 5km every morning now, your knees hurt a little, and you don't know how long you've been running. When I started running, I had a similar experience to you. It was when I first started running, I had a downhill run, and after running, I felt a dull pain in my knee every day of running, and now my knee has obvious soreness, which is a hint from the body, telling you that you should rest.

At this time, it is best to rest for 1-2 days, if you continue to run, it is likely to worsen the soreness in your knees.

The knee area, meniscus, patella, knee joint, and many ligaments, if there is pain in this area, you must first determine that there is a problem, because some areas of damage are irreversible, such as the meniscus. Running well, being able to run for a lifetime is real, the most remarkable, after resting, you can run farther and better. And the landlord is estimated to have just run, and many details need to be paid attention to, otherwise the body will be injured, which is really not right.