What s the deal with running knee pain? How do I warm up before running?

Running knee pain may be due to too much joint load, or there is a problem with the running posture, you can do lunge leg presses, leg stretches, knee exercises and so on to warm up before running。Running is a very popular way of exercise for many people, but for people who can't run, they will feel very painful in their knees after a long time, and in this case, we must first consider whether the patient is overweight, because it is easy to cause excessive weight on the joints, which causes pain, or the patient suffers from synovitis, arthritis, ligament injury, etc. To avoid this, we must do a good warm-up exercise before running, which can not only increase the running effect, but also reduce the damage to the knees.

The first is the lunge leg press, we can take the left leg forward with a big step, the whole ball of the foot and thigh show a trend of parallel to the ground, the right leg is straight behind, only the front half of the ball of the foot touches the ground, and the body is in a semi-upright position. Place your hands crossed at the back of your head and raise your head and chest. The whole movement lasts about half a minute to a minute, and then change to the other foot, back and forth 2 or 3 times.

Secondly, there are leg stretches. The runner takes a step forward with his left foot, holds the ground with both hands, and stretches his right leg back, so that our muscles can be fully contracted when doing this movement. After 8 or 10 repetitions, we will continue to do the same movement on another occasion, and it should be noted that when doing leg stretching exercises, we must ensure that the back heel is completely straight, otherwise we will not be able to get the desired effect.

Finally, there is the knee exercise, where you put your feet completely together and bend your knees slightly before running, and place your fingers on your knees. Repeat the squat, stand up 10 times in a row, and then move the knee joints clockwise from right to left, and counterclockwise from left to right a few times to achieve the best results. After these movements, we land on our toes and fold our hands in front of our chests in a clockwise and counterclockwise fashion.

It is because the warm-up exercise is not done well before running, and the posture is incorrect during the running, which leads to excessive pressure on the knee caused by running, resulting in knee pain; When warming up before running, you can stretch your calves and thighs, but you should also stretch your waist and arms, so that you can stretch all parts of your body and avoid injury during running.

Running knee pain, it may be that you have not done enough warm-up exercises, or it may be that the knee is diseased, and the running posture is not right, which will lead to knee pain; When warming up before running, you should fully move your ankles, wrists, shake your neck, turn your waist, and preferably jump to warm up your body.

Knee pain during running may be caused by running intensity and pressure exceeding the load or improper posture. When running, we should first pay attention to the role of running shoes, choose your own suitable running shoes and running posture according to your foot shape, so as to better protect your body and achieve the exercise effect.

The upper body should be slightly leaned forward, the hands should be in a relaxed state, the core muscles should be tense, and the buttocks and thighs should exert force to drive the calf movement. To do a good warm-up activity, you can fully move the knee joint.

At the same time, it is necessary to take preventive measures, pay attention to the gradual circulation of exercise, do not exercise excessively, you can do more exercises to enhance the strength of the legs, or wear a patellar belt, which can greatly increase the stability of the knee and relieve the symptoms of knee pain.

You can stretch, you can kick. You can also choose to walk slowly, you can get a bright wood dust or a good workout, and you should choose some knee pads when running. You should run more and jump rope more.

Be sure to do stretching exercises before running, and then be sure to do warm-up training before running, you can ride a horse and squat crotch training, so that you can relieve the pain.

Be sure to do a good job before running, and stretch and relax your muscles after a warm-up run. Exercise gradually, increasing the intensity gradually.

When running, you should maintain a steady breathing state, you need to adjust your running rhythm, and you can't set too big goals for yourself.

I often have knee pain, how can I exercise? Is it possible to run? It is possible to run.

I know there are several ways to deal with knee pain. It's about changing the way you train. If you're running with pain, you can choose to do strength training, stair climbing, Pilates, boxing, and functional fighting.

It's to see a physical therapist to help you see the cause of your knee pain. A good physiotherapist can help you visibly improve your physical pain in one session. Hello, as an orthopedic surgeon, it is not recommended to do long-distance running exercises every day, especially for women, men are a little better!

If you have a problem with your knee joint, you can go to the hospital for a check-up. Just like a car, there is definitely a difference between driving 20,000 kilometers and 100,000 kilometers! Sooner or later there will be wear and tear!

Many foreign experts also believe that in the next 10-20 years, knee replacement surgery will significantly exceed hip replacement surgery! I felt like I could continue to climb twenty or thirty floors (I'm almost 60 years old), but it didn't work well enough because if you climb high, you will have a slow speed and your heart rate will be low. I think that the effect of standing or falling down depends on the heart rate, high heart rate is just the last word, but it depends on the physical condition, when you are older, your heart rate does not exceed 90% of your maximum heart rate, and your heart rate is 220, which is older.

Your knees hurt. I think your spleen and stomach are clogged.

You should eat less spicy food, eat less animal meat and animal oil, eat more water and vegetables, drink more water to detoxify, warm your knees with a hot towel, let the stomach meridian circulate on the knee and spleen meridian blood, as long as the blood circulates on your knee, your knee will not hurt. Hello! This is also a problem that many people are struggling with, especially middle-aged and elderly friends, it is recommended to exercise moderately, and do not do large-scale and high-intensity sports, such as playing basketball, football, climbing, etc.

Do some soothing aerobic exercises such as walking, jogging, tai chi, baduanjin, radio gymnastics, etc. Nowadays, people are becoming more and more health-conscious. Many people stick to sports.

But for people with pain, it's a bit of a contradiction. As the title evaluator said, if you don't participate in exercise, you are afraid that your health will be bad, and if you participate in exercise, your knees will hurt again, how can you be better?

Benefits of running warm-up exercises.

1. The muscles and joints can be stretched out to heat up first, so that the blood can flow to the muscles to be exercised, which can reduce the risk of sports injuries.

2. The heart rate can be slightly increased to avoid sudden intense exercise, which is easy to cause damage to the heart.

3. If you suddenly start exercising without preparation, stiff muscles, sudden violent heartbeat, and rapid breathing can easily cause risks, and it is still recommended that everyone should warm up fully even if they exercise at home, especially before doing tabata.

4. In general, we are divided into dynamic warm-up and stretching before exercise and static stretching after exercise. (Same as Gaying: The best stretch in the world!) An action activates the joints to activate the core muscles).

5. The warm-up action before the exercise is about 5 10 minutes, and each action of Xingchang can be done for about 10 20 seconds.

Running in the wrong posture and too high intensity can damage our knees, and it should be said that any kind of exercise has an impact on the body, especially running, this kind of aerobic exercise, and anaerobic exercise, which is usually considered to be very effective for building musclesThese will have an impact on our body, so necessary warm-up exercises are necessary. <>

Warm-up exercises must be available, because running is a process in which our body gradually adapts to the slow return of oxygen into the body, and then the body's fat burning, and the two reach a balanced degree, because only when the two are balanced, our running ability can be greatly improved. As our bodies get used to this process, we can run farther, starting with our bodies burning temporary glycogen stores, and slowly extending to about 20 minutes, when our bodies start burning fat. At this time, we will feel that we are obviously not running out of oxygen, and we are getting more and more tired, which is the sign of starting to burn fat.

However, running for 20 minutes or more without warm-up exercises will cause great damage to the knees, because when warming up, most of us will hear the sound of our knees, and there are some clicking sounds, and it feels like there is that kind of sound. If there is no at all, it means that the warm-up movement group is moving, and the warm-up exercise does not need to be too long, 3 or 5 minutes can make the body have a relatively good adaptation state, and the sequelae of the body after running will be much weaker, because it is considered a long-term runner, and if you don't do warm-up exercises, it is very easy to cause when you run, the body has a fork in the body and knee pain on one side. <>

Running has a certain impact on the knees, but you don't have to worry too much, because as long as the weight of a normal person is not seriously overweight, the height is minus 110, and the rest is the standard weight, and the number of kilograms is not more than 30%, this person has no problem running and will not cause too much damage to the knees. Pay attention to the running posture, the forefoot touches the ground as much as possible, and do not let the heel hit the ground, so that the damage to the knee will be much less.

What is the harm of running without heat: When running, if we do not warm up in advance, our body is difficult to open, and it is easy to have cramps, muscle strain, damage to the heart, etc. If you don't warm up, the muscles, joints and cardiopulmonary activity of the body are not enough, and the efficiency of Zhenghuai running will become low, which will make you more and more tired the more you run.

Failure to warm up before exercising may lead to the appearance of symptoms of certain chronic diseases. Without warming up in advance, the metabolism decreases, blood circulation becomes smaller, causing our muscles to become stiff and our legs to become thicker. If you don't do a good warm-up activity before running, the internal organs cannot play a role in time, and it is easy to feel uncomfortable when running.

What should be done to warm up before running: lunge leg presses. The left foot is on the ground, the whole foot takes a big step forward, the thigh is parallel to the ground, the right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the head is raised high, and the body is undulating.

Stride is a way to imitate leg extension, pushing, and support during running, and it is a good dynamic stretching method to prepare the body before running.

Standing calf raises, movements can increase the flexibility of the ankle joint, hands on the sides of the body for calf raiser training, keep the body from shaking. Squats on tiptoe also play a role in the lubrication of knee joints and ankle joints.

I thought it was important to warm up before running. Many people lack exercise, so running directly without warm-up exercise will make our knees unable to withstand the intensity of this exercise and injure themselves, so it is best to send a company to do hot air body exercises.

If you want to avoid knee strain during running, you should warm up first, and it is very necessary to stretch your knees and waist before running.

No matter what exercise we do, we must do warm-up exercises before that, which can ensure that our physical damage is minimized.

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.