An enthusiastic runner runs under the first rays of sunshine in the morning, enjoying the freedom and vitality that running brings. But then the pain in his knee gradually accumulated, which eventually forced him to stop and face the fact that he was least willing to accept that he might have suffered a knee sports injury. This scene may be a true portrayal of many people who love running. Running, a sport widely considered to enhance cardiopulmonary fitness and improve physical fitness, has also brought with it the risk of knee injuries, making it a double-edged sword.
Knee injuries aren't just the preserve of professional athletes, anyone who loves running can be at risk. Pain, swelling, immobility, ......These knee discomforts can be a minor warning or a precursor to a serious injury. Why do knees hurt while running? And how can we enjoy running while protecting our knees from injury? More importantly, how do we respond to an injury so that it doesn't worsen the situation?
One problem that runners often encounter is knee pain, but not all pain is the same. Knowing and recognizing the common signs of a knee injury is the first step to taking timely action to avoid getting worse.
1.Location and nature of pain:Knee pain isn't just a feeling of "pain", it can be sharp, tingling, or a constant dull ache. Depending on where the pain occurred (front, side, or back of the knee), the damaged structure can be preliminarily determined.
2.Pain worsens after activity:If the pain worsens after running or standing for long periods of time, it may be a sign of overuse or injury to the knee. In particular, when descending stairs or downhill slopes, the pain sensation increases significantly.
3.Swelling and tenderness:After a knee injury, you may experience swelling or pain to the touch. This swelling may be caused by increased fluid in the joints or damage to the soft tissues.
4.Restricted range of motion:If you notice a decrease in the range of motion of the knee joint, such as difficulty fully straightening or flexing the knee, this may be a sign of joint damage or inflammation.
5.Sense of instability:If the knee feels like it's going to "slip out" or can't support its weight while walking or turning, it may be a sign that the knee's supporting structures, such as ligaments, have been damaged.
A simple self-examination can help identify the possibility of a knee injury. Gently press on different areas around the knee to check for pain or discomfort. Try bending and straightening your knees slightly, noting if there are any unusual sensations. If you notice any unusual symptoms during the process, you should consider reducing high-intensity activities such as running and seek medical advice.
Knee pain can stem from a variety of causes, including, but not limited to, muscle imbalances, improper running technique, unsuitable running shoes, or injuries from which you have not fully recovered from the past. Knowing and recognizing these signs not only helps take timely action, but is also key to preventing future harm. Regular strength training, especially for the legs and core, can improve stability around the knee and reduce the risk of injury.
Patella Pain Syndrome: The Runner's Enemy
Patella pain syndrome, also known as the "runner's knee," is one of the most common knee problems encountered by runners. It occurs mainly because the patella (kneecap) does not move properly on the thigh bone, resulting in increased friction between the patella and the thigh bone, which can cause pain. Long-term running training, especially on hard surfaces, increases this friction and makes the pain in the front of the knee worse.
Runner's knee: Pain in the soft tissues around the knee
Runner's knee or patellofemoral syndrome is when the soft tissues on the outside of the knee, particularly the iliotibial band (a ligament that connects the patella to the tibia), become inflamed by overuse or wear. This type of pain is usually located on the outside of the knee and is exacerbated when running and relieved at rest.
Patellar tendonitis: jumper's knee
Patellar tendonitis, often referred to as the "jumper's knee," is also a common knee problem among runners. It involves the patellar tendon – the powerful tendon that connects the patella to the tibia. Repetitive running and jumping movements lead to overuse of the patellar tendon, causing inflammation and pain after micro-tears. Although patellar tendinitis is more common in jumping exercises, long-term running can also cause the problem.
Immediate action: ice, pressure, elevation
As soon as signs of knee injury are recognized, it is important to apply ice, compression, and elevation (the Rice principle) immediately. Ice can reduce inflammation and swelling for 20 minutes multiple times a day. Using an elastic bandage to gently compress the injured area can help control swelling. At the same time, try to keep your knee elevated to reduce blood flow to the injured area to facilitate recovery.
Rest & Recovery: Choose wisely to avoid retraining too early
After a knee injury, rest is the key to recovery. Stop running and other activities that can put a strain on your knee completely until the pain is completely gone. During recovery, low-impact activities such as swimming or cycling can be done that can help maintain physical fitness while reducing stress on your knees.
Strengthens muscles: Prevents future injuries
The stability of the knee joint is highly dependent on the strength of the surrounding muscles, especially the quadriceps muscles in the front of the thigh and the biceps femoris in the back of the thigh. Targeted muscle-strengthening exercises can help improve knee stability and reduce the risk of future injuries. Simple quadriceps strengthening exercises include leg presses and half squats, while biceps femoris can be strengthened with leg curls.
Step-by-step retraining: a smart return plan
After recovering from a knee injury, there is no need to rush back to the previous level of training. The distance and intensity of the run should be gradually increased to allow the body enough time to adapt. At the same time, pay attention to the knee's reaction, and any signs of pain should be taken as a sign that you need to slow down your training.