Why do I hurt my knee when I run?

Many runners have had the same experience, they haven't exercised for a long time, and suddenly they start a middle-distance run, and the next day they wake up with a lot of discomfort, especially in their leg muscles and joints. Runners who regularly run middle and long distances can also easily suffer from knee pain. If you have knee pain, you must stop running and you need to rest.

In severe cases, consult a doctor. Running is about running healthy and exciting, not about running out of injury. When you feel unwell, you should stop exercising and recuperate. ‍‍

When many people run, they like to land on the ball of their forefoot and throw their head forward. This way of running is wrong, the center of gravity of the body will be pressed in front of the body, the knee will be under a lot of pressure, and over time, the knee will hurt.

Runners or people who don't like sports think that running is to open their legs and run as they like, and there is no skill at all. It was this negligence that caused the knee pain. Many runners have big problems running, which hurts their ankles, iliotibial bands, knees and other parts.

I wanted to run out of health, but I ended up getting sick. The correct running form is to keep your body straight, lean your upper body slightly forward, keep your knees slightly bent, and put your hands on the sides of your ribs to maintain balance. Stride length and cadence, depending on your physical fitness, don't rush it.

After running, you should also fully relax your muscles to be able to recover better, otherwise your muscles will be in a state of fatigue and you will easily get injured the next time. Relaxing the muscles is preventive and helpful for knee pain. ‍‍

Running is not recommended for people who weigh more than 95kg**. Too much weight also puts a lot of pressure on the knees, making them more likely to get injured. If you have a friend who wants to run, it's best to dissuade him not to. ‍‍

Many people think that running is not much different from walking, but in fact, it is very big. Brisk running is the pressure on the legs is 5 to 6 times the body weight of the human body, jogging is also subject to 2 3 times the body weight of the human body. As you can imagine, the pressure is still very high, so it is extremely important to choose a pair of running shoes. ‍‍

When running, it is mainly the leg joints that exercise the most, especially when you first start running, it is most likely to hurt your knees, so it is still very meaningful to bring a knee exchange.

Do not run more than 4 times a week and do not run for more than 1 hour at a time. I have a colleague who is in a hurry to get a quick win, in order to hurry**. I ran five times a week, and the last of them was 20km.

As a result, the next day, I injured my right knee and could only walk with a limp, and it took more than 2 months to recover. ‍‍

Some people are very thin and their knees hurt when they run, and some people are super fat and it's okay to run 10 kilometers. There is also a certain reason for the physique, but most people have knee pain when they run and have little to do with their physique.

Because when you run, your knees are stressed a lot, and they wear a lot of wear.

Running is a way to exercise your body, and some people believe that running regularly can hurt your knee joints. Can't you really run?

1. Running correctly generally does not hurt the knee, and it has certain benefits for the knee joint. However, unscientific running, such as wrong running posture, excessive running intensity, excessive exertion, etc., still has a relatively large damage to the knee.

2. More exercise is helpful to improve cartilage density and elasticity, proper and correct running can make the knee joint more lubricated, can increase the smoothness of joint operation, thereby helping to reduce the risk of osteoarthritis and prevent premature aging of cartilage; Running is also good for exercising the muscles around the legs and knees, delaying the rate of knee deterioration, and is beneficial to the health of the knee joint.

3. Before running, if you do not warm up and exercise, the joints and muscles of the body are not moved to move the limb chain, which will easily lead to knee ligament strain; And if you don't warm up enough, the knee joint will not be able to secrete enough lubrication, and the knee will be severely worn out when running.

Everyone's running posture is different, in the process of running, such as the pace is too large, the foot outside the eight running posture is more likely to increase the wear and tear of the knee cartilage, so that the knee joint is under greater pressure, in the long run to the knee damage is great.

Some people still wear slippers, leather shoes or even high heels when running, which will cause a great impact on the knee, increase the pressure on the knee joint, and cause the knee joint to be damaged.

If the exercise intensity is too high, beyond the range of one's own tolerance, the joints, muscles, ligaments and other parts of the body will be overloaded, and the knees will be more susceptible to injury.

When running, it is carried out on hard cement ground or uneven mountainous ground, which has poor elasticity and great impact on the knee, which can easily lead to knee injury and knee pain after running.

41. Do a good warm-up before running, and move all joints and muscle parts of your brother's body, which can reduce sports injuries to a certain extent. Generally, the warm-up time is about 5-10 minutes, and movements such as twisting the knee joint, pressing the legs, and raising the legs can be done.

2. Choose suitable running shoes when running, and don't wear unsuitable shoes to run; It is best to run on a plastic playground or a field with better elasticity such as soil, which can relieve some pressure on the knees.

3. You can wear knee pads when running, which can reduce knee wear to a certain extent, especially for people who have knee injuries or wear and tear.

4. The correct posture of running should be mastered, and the wrong posture to run will not only have no exercise effect, but also lead to injuries to the knees and other parts.

5. Running should control the amount of exercise, it is best not to exceed the range that you can bear, run 3-4 times a week, and the time is within 1 hour each time.

Do you know stupid running, no pain, don't know how to learn? Did you really run? Do you have what it takes to run?

Does your muscle strength support your running? Also blindly increasing the running time to train your muscular endurance? Can you support it for so long?

If you can't support it, it can damage the knee joint. It must be caused by your own ignorance running. I don't know the severity of the damage.

It would be better to watch this movie. It is estimated to be a meniscal injury or effusion. Don't run in the future, cherish yourself, learn knowledge, don't practice blindly!

The question of whether running hurts the knee or not is that it needs to vary from person to person. I've seen one or two marathons a week and I haven't had an accident with my knee. I've seen my knee start hurting for two weeks before it takes**.

On the one hand, the knee joint is extremely complex and has extremely poor blood circulation, which is difficult to repair after injury; On the other hand, its natural structure (ligaments in all directions, strong quadriceps, locking mechanism, etc.) gives it excellent stability, and the meniscus cushioning device does not concentrate the pressure, so the knee is less fragile.

When walking, our knees weigh about three times their weight, and when running, it increases to 7-8 times. If it's a 70 kg person, this pressure is still a lot, and there are 490 kg!

In fact, the human body is very powerful. Running is a basic human ability. Imagine that in ancient times, humans lived on the run.

On the contrary, the development of science and technology has made our physical strength less confident and strong. In fact, our bodies are powerful and magical, and there are many places where they can develop.

In addition, the landing time of the foot is much smaller when running than when walking, and the pressure on the knee when running and walking is similar to the actual pressure.

If you're a runner, you've probably heard the saying, "Running is the only way to hurt your knees."

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.

In fact, whether or not a running injury hurts your knees depends on whether you run in a proper way, and it has nothing to do with the sport of running itself. In recent years, many studies have even reported that running does not hurt the knees more than walking. Running can even help to tone the muscles around the legs and knees, slow down the rate of knee deterioration, and still have healthy and strong knees in old age without relying on supplements.

However, it's important to note that if you have already had an injured knee, or have had knee surgery, and if you run in an incorrect position, you will increase your risk of arthritis. Secondly, people who are overweight by 9 kg should not run vigorously, otherwise it will compress the knee and become inflamed, form bone spurs, and accelerate cartilage loss. To say goodbye to running knee injuries, you must maintain your weight.

Regardless of the type of exercise, the legs have to bear the pressure from their body weight as long as they are done on land, so maintaining a low weight can really reduce the burden on the knees. For runners who weigh more and want to use running to exercise or lose weight, it is more appropriate to combine it with other aerobic exercises that are less taxing on the knees at the beginning, and swimming and cycling are both good choices. As you lose weight, gradually increase the number of miles you run, and maintain a regular running routine, you'll find that running is a great way to maintain leg strength and manage weight, not knee injuries**.

In addition, the correct running form is also an important part of protecting the knees. Proper running form includes using the upper body and core muscles to help with running, as well as the correct shift in center of gravity. Use the swing arm to move your legs, keep your upper body straight, and don't hunch over. At the same time, make good use of the strength of the core muscles to maintain the stability of the body and reduce the pressure on the knees when running.

The shift of the center of gravity is also very important, in recent years, it has become popular to discuss whether the heel or the sole of the foot should hit the ground first when running, but the key is actually whether the conversion of the body's center of gravity is smooth after the foot lands; You can start with a small stride and lean forward slightly after starting, try to let your feet fall under your body, adjust your body's center of gravity, and let your pace move forward in sync with your body. Striding will allow the impact of the road surface to be absorbed by the legs, which will naturally cause knee discomfort over time.