How is running knee pain good? Why do running knees hurt?

Lateral knee pain is common in runners, mostly the outside of the knee joint has soreness and swelling pain, this problem is scientifically called iliotibial band syndrome, the reason is that due to the rigidity of the iliotibial band is too tense, the knee joint is repeatedly flexed and extended during running, and the outside of the knee joint repeatedly rubs the iliotibial band to produce pain. The solution to lateral pain is simple: loosen the tense iliotibial band and prevent it from rubbing against the outside of the knee again.

This is when you don't pay attention to protecting your knees when running, this kind of exercise itself is very harmful to your knees, it is best not to exercise vigorously during this time, take care of your legs, otherwise it will be a lifetime to leave the root of the disease.

If the knee is red and swollen, you can't use a hot towel, you can only use ice; If it hurts too much and is unbearable, you can take painkillers to relieve the pain or take painkillers; If the knee pain continues, you will have to go to the hospital for an examination to check whether there is ligament damage, cartilage damage, etc., and if so, you will be injured**.

There is no warm-up before exercise, the exercise intensity is too large, the amount of exercise is too large, and there is no relaxation and rest after exercise, which often produces muscle soreness and fatigue around the knee joint, and the problem is not big, but the small problems can not be ignored, and these small problems will produce the above problems over time. Therefore, it is necessary to adjust the exercise time, exercise amount, and exercise intensity according to your own ability, and do a good job of stretching and relaxing.

Many times the knee pain occurs when running because the running posture is incorrect, the running posture is incorrect and easy to hurt the knee joints, the correct running posture should be the forefoot first on the ground, the front and back swing arms instead of the left and right swing arms, the step is not bigger the better, but the pace should be small and light.

After the knee pain improves, do not exercise immediately, you should rest for a week to exercise again, and the amount of exercise should be less than before, try to put too little weight on the knee, and gradually increase the amount of exercise.

Be sure to stretch for about ten minutes before and after running, pay attention to not running too much, run slower (most people are fitness running, not competitive competitions), knee pain has occurred, you must rest for a period of time, wait for recovery before running, usually strengthen strength training, such as squats, etc. It's also important to have a good pair of professional running shoes to reduce the chance of knee injuries.

When running, you don't wear running shoes, and you don't train on flat ground or tracks, which will add extra pressure to the knee joint and produce pain, so you should wear running shoes on a professional track to minimize the pressure on your knee joint.

We should do a warm-up exercise before and after each run, let the body enter the state of exercise in advance, prevent ligaments from being strained during exercise, and do relaxation exercises when running to let the tense muscles relax in case the thigh muscles are more sore the next day.

When running, it is best not to choose a hard road, because long-term running on a hard road will cause damage to the meniscus in the human knee joint, so choose a soft, cushioned road (land, lawn or plastic track).

Take a break for a while, you can see if your running posture is not standardized, and it is best to stretch before and after running.

The causes and solutions of running knee pain are:

Reasons: 1. Incorrect running posture; If you don't bend your legs and feet much when you run, and you're stiff above your knees, that posture is incorrect. Run with elasticity, thighs to exert force, don't just use your calves to scratch on the ground, so tiptoeing looks very light, running a short distance of 3 kilometers and 5 kilometers is fine, long-distance running down is very harmful to the knees.

2. Fast running speed; The faster you run, the higher your cadence, the higher the pressure on your knees, so your knees are more likely to hurt when you run fast.

3. Excessive exercise; Knee joints are most vulnerable to damage if you exercise too much.

Solution: 1. Correct the running posture, the main points: the thighs should be elastic to run, so that you will feel a little big and tired, but it will not hurt your knees.

2. The exercise to strengthen the muscles at the knees is more effective to walk against the wall, which will make you feel that your knees are full of energy within a minute.

1 We all know that Wu Qingbu is difficult to run, but the running posture is strange. If you want to reduce the wear and tear of knee cartilage from running, you must learn the correct running posture. In this way, you can control the pain in your knees due to wear and tear during running.

2. You don't think about doing warm-up exercises before running, and your entire body joints and muscles have not yet entered the state to run with you, which is easy to strain knee ligaments, resulting in knee pain. On the other hand, because there is no warm-up, the joints of the knee do not secrete enough lubrication, which makes the knee wear more severe and the pain will be more intense.

34 Many people run very casually, wearing slippers, high heels, sandals and so on. This can be very hurtful for running, but don't blame why your knees hurt.

What's wrong with knee pain while running?