What should I do if my knees feel very sore all the time after a long run?

Knee pain after running is mainly due to patellar malacia or, less commonly, due to knee osteoarthritis and, rarely, meniscus damage. Here's how to deal with it:

1. Pay attention to avoid exceeding the physical load when running, do not run for long distances, and do not run in a cold environment, which can avoid cold knee joints and protect joint cartilage;

2. Be sure to choose the appropriate amount of exercise according to your own situation, and carry out hot compress physiotherapy every day to promote local blood circulation, thereby reducing inflammatory factors and reducing knee pain. Warm compresses with hot water bottles for about 15 minutes every day are conducive to the relief of joint pain and avoid swelling;

3. Do more weight-free functional training, or limb elevation training, or air cycling, or cycling, swimming, etc., all of which help to improve the strength of the muscles and ligaments around the knee joint and better protect the joint;

4. If the pain is obvious, you can take glucosamine orally, or non-steroidal anti-inflammatory drugs, such as ibuprofen, diclofenac sodium, loxoprofen sodium, etc. According to the function of the gastrointestinal tract, choose a drug to be taken orally.

Through a variety of methods, the pain of the knee joint can be gradually relieved, the weight of the knee can be reduced, and the warmth can be paid attention to, so that the joint cartilage can be protected, and the knee joint work can be used for a longer time.

After running, knee soreness can generally be taken in the form of ice cubes cold compress to alleviate the phenomenon of soreness, and avoid the symptoms of swelling, but also after 24 hours to take a hot towel or hot water bottle hot compress can promote the regression of edema, but also conducive to the recovery of swelling, can also be applied externally through the drug of blood circulation and blood stasis, and repeated massage during the application process, which can be conducive to the absorption and utilization of the efficacy. Knee soreness after running can be caused by knee strain caused by not exercising for a long time, or it may be the presence of meniscus edema.

Pay attention to rest, and combine with topical plasters or physical **. Knee soreness after running is generally related to incorrect running posture, excessive exercise intensity or not running for a long time, these conditions can generally be relieved by rest, and you can use a hot towel to warm the knee joint.

The first reason for knee soreness after running is that the ligaments and joints around the knee are repeatedly stretched, causing edema. The second is the cartilage meniscus found in the knee joint. Repeated squeezing and rubbing during running can also cause cartilage meniscus edema, resulting in knee soreness.

Therefore, after this situation, it is necessary to apply cold compresses to the knee joint after running to avoid the aggravation of edema, so as to alleviate the symptoms of knee soreness.

It may be that your muscles are in a state of tension, or it may be that you exercise for too long and make your joints uncomfortable, you can try Yuankang Vitality Cream, which I always love to use before working out, which can protect your joints.

What should I do if my knees feel very sore all the time after a long run? I think if you exercise for a long time, your knees will not be very sore, maybe you don't run at all, after this long-distance running, you feel that your knees are very sore, then you have to rest for a few days to relieve.

Before aerobic exercise, you should first pickle the exercise, exercise, relax before soaking, and slowly lengthen the kilometers of long-distance running, if you can't run so long at once, you will definitely have knee pain.

After a long-distance run, I feel that my knees have been very sore, because I have not exercised for a long time. Lactic acid is produced during running, so you feel cool.

It is normal for long-distance running to have such pain, because in the process of long-distance running, there is some accumulation of energy in the body, which will make our body tired and sore.

There are four ways to do this:

1. Take proper rest. When the pain does not go away or it goes away slowly, you should take appropriate rest. Because rest can alleviate muscle soreness, and can slowly promote blood circulation, accelerate the elimination of metabolites, improve the supply and repair ability of muscle soreness, and make it return to normal.

2. Hot compress, hot compress is to dilate blood vessels through heat and accelerate local blood microcirculation. Applying a warm compress to sore local muscles can promote blood circulation, improve metabolism, and accelerate the relief and recovery of muscle soreness.

In particular, with light stretching exercises or massage, it will accelerate the elimination of delayed muscle soreness, promote its return to normal, and then relax the muscles, promote the dissolution of accumulated lactic acid, and achieve the purpose of relieving muscle soreness. Note that the warm compress is used after running after a sore leg.

Specific method: You can use a hot towel and a warm bag (the temperature should not be too high, 60 degrees is appropriate) to apply directly to the sore leg muscles, 15-20 minutes at a time, once every 4-6 hours, until the muscle soreness is eliminated.

3. Pat massage, after running, you can massage the legs, massage the sore parts, relax the muscles, promote muscle blood circulation, and help repair and alleviate injuries.

How to do it: Massage the sore muscles themselves, and massage and push along the direction of the muscles. Repeat the massage from top to bottom on the anteromedial and anterolateral thighs. Standing or sitting, the leg muscles relax and shake, and at the same time, the ankle joint can be moved in a high, low, left, right and left circular motion.

4. Static stretching and stretching, muscles can accelerate the relaxation of muscles and the relief of antagonistic muscles, which is helpful for the recovery of spasmodic muscles. Stretch for 2 minutes, then rest for 1 minute, repeat and do this stretch a few times to help relieve the pain.

Leg soreness after running is a manifestation of lactic acid accumulation caused by anaerobic metabolism in the muscles due to the consumption of a large amount of oxygen by running.

Guidance: In this case, generally speaking, you can elevate your limbs at rest, drink plenty of water, and eat some baking soda tablets and muscle relief capsules to promote recovery.

If necessary, go to the hospital promptly.

No, it's because you do anaerobic exercise (running) a lot so you have a series of dependencies that make you feel better running. If you exercise too much, you can run at intervals or in moderation.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

Actually, I think you're running too hard...... Too much exercise is not good, and it can be counterproductive, so it's best to do aerobic exercise.

I don't know if you're running aerobic with jogging or a high-intensity brisk run. Pay attention to the amount and intensity of exercise when running. Fitness**Be sure to jog for at least 30 minutes.

If you want to exercise well on the knee joint, it is recommended that you practice Tai Chi more, which has a significant effect on the knee joint.

If you haven't gotten used to it yet, just stick to it.

According to your condition, you are deficient in calcium.

Light hammering, massage, and some stretching exercises. It doesn't hurt in 4 days. If you don't run for a long time, your calves will be sore when you run for a long distance. It is recommended that you continue to run and do a small amount of running, which will help the lactic acid in the muscles to dissipate.

1. Do tidying up exercises.

In order to avoid leg pain after running, it is recommended that you warm up and prepare for exercise before exercising, and stretch your muscles and bones. After running, you should do simple tidying exercises to avoid leg pain to a certain extent.

2. Apply a hot towel.

Using a hot towel to apply to the painful part of the leg can effectively relieve the pain in the leg. If you have extensive pain, you can also consider taking a hot bath to improve blood circulation.

3. Tap and massage the painful area.

We can tap and massage the legs, thus promoting the excretion of lactic acid in the muscles, so that soon the legs will not hurt.

4. Keep exercising.

When your running leg hurts, it must be caused by not exercising for a long time. Then as long as you keep running and stretch your leg muscles every day, it won't hurt in the future.

5. Seek medical attention for severe pain.

If it is persistent pain or tearing pain, it is estimated that it is a muscle strain, and it is necessary to seek medical attention in time.

Soreness after exercise can be massaged, take a hot bath, insist on 1 or 2 days, do not interrupt exercise during the period, the amount of exercise, exercise time can be appropriately reduced.