When my knee hurts while running, I usually stop running or run less often.
How to relieve running knee pain, you need to find out why running knee hurts. In this way, I can better protect my knees, so as not to affect our running and life.
If we overuse our knees in our daily activities, such as running frequently, running for long periods of time, or running on hard and potholes, these factors can lead to knee injuries to a greater or lesser extent. In the long run, this can lead to knee pain after normal running. Therefore, we also need to protect our bodies when we use them. You can reduce the frequency of running and control the time of running. Choose a smooth running route, such as a plastic track.
Running in the wrong posture will cause damage to the body, especially to the knee joints are the most damaged, many runners may have knee pain after running because they use the following wrong running position.
Overstepping. Over-stride is when you take too big a step and land too far forward with your feet in front of you. This running style increases the impact of the knee joint, which can easily lead to knee injuries.
Pigeon-toed. The figure-eight foot is when the foot is tilted inward when running, forming a V-shape between the balls of the feet. This posture can easily cause pressure on the soft tissues on the inside of the knee joint, increasing the risk of knee injury.
When you land, you run with your heels on the ground.
Many people habitually land with their heels first when running, and this posture causes the impact to be concentrated in the knees and ankles, increasing the risk of knee injuries.
These bad running habits will cause our knee joints to feel pain after exercise, so it should be corrected in time.
This factor is mainly for people with large weight, how to judge whether their weight is big? Generally speaking, boys weigh more than 85kg, girls weigh more than 75kg, and this kind of running enthusiasts belong to the big weight group.
Due to the excessive weight of heavy runners, excessive weight during the running process will increase the burden on the joints such as knees and ankles. The vast majority of people with large body weight will feel pain in their knees after a period of running. Therefore, people with a large body weight need to pay special attention to protect their bodies and avoid injuries when running. At the same time, we can exercise in other ways to reduce the impact and stress on the joints. For example, warm up well before running, stretch after running, reduce running time, or choose to walk briskly.
If you feel knee pain after running, it's best to stop running and give your knee enough time to recover. During the rest period, we can do other sports to offset the running movement. For example, we can go swimming, cycling, or do some strength training.
If you have too much pain after running, you can massage the muscles and soft tissues around your knee to improve blood circulation and relieve pain, or you can use ice packs or ice cubes to reduce knee pain. Place ice cubes in a towel and gently press on your knees for 15-20 minutes each time. These will relieve knee pain.
Knee pain after running may also be due to the lack of strength in our lower limbs and the muscles in our thighs to support us for long runs. Therefore, strength training for the lower limbs, such as bodyweight squats (be sure to pay attention to posture) and strengthening the thigh muscles, can help support the knee and reduce the occurrence of pain.