Case: Wenzhou -man in his early 30s ran five kilometers every night, which lasted for more than half a year. Recently, he found that his knee began to swell and pain, so he rushed to the hospital for treatment. After a check-up, the doctor told him that his meniscus of his knee joint had been torn, and there were also knee cartilage damage and knee effusion. His condition is serious and requires surgical treatment. Finally, under the doctor's arrangement, the man underwent arthroscopy and repaired the meniscus with , and the swelling and pain that troubled him disappeared.
At the same time, the doctor told him that you must pay attention to the methods and methods when running, otherwise it will easily damage the knee joint.
below summarizes six common causes of knee injuries and how to protect your knees.
1. Wrong posture
If the muscles involved in running are imbalanced, whether it is imbalance of strength or uneven tightness, they will deviate your body shape and eventually put extra pressure on your knees.
If you want to run healthily, good posture is crucial. Ask professional athletes and master the correct running posture. Sharpening a knife will not delay chopping wood. I believe everyone understands this truth.
2. Wearing the wrong shoes
The reason why wearing the wrong shoes will cause knee pain is the lack of sufficient support for the arch.
In this case, the feet tend to be over-rotate or fall inward,
This will cause your knees to bend inward, which will not only put more pressure on your knees, but also put more pressure on your ankles and hips.
3. Run frequently
People who are used to running are prone to patellofemoral pain syndrome due to their frequent wear and tear on their knees.
This is usually caused by repeated joint movements, weakness or tightness of the leg muscles, and poor alignment of the kneecap and occasional poor running posture.
If you start to feel pain, you need to take a minimum of two weeks of rest.
The most important thing is that when you start running you should slowly increase the distance, step by step, or combine running with a lot of cross-training, stretching and resistance training.
4. The hip muscles are weak
If your hip muscles are weak, your iliotibial band (a long strip of connective tissue extending from the outside of the hip to the outside of the knee) will bear additional pressure when you run. Further causes friction in the thigh bone or knee, causing irritation, swelling and pain.
Sometimes these symptoms will occur when running directly without sufficient warm-up.
Just like the knee of a regular runner, the best way to relieve pain is to take a break for at least one week to let the stimulation fade.
At the same time, stretching is also important. It is recommended to spend at least five minutes a day to stretch the outside of the thigh.
5. Patel tendonitis
Patel tendonitis is a kind of injury caused by excessive use of joints. These symptoms usually occur during jumping or similar exercises.
In this case, the patellar tendon connecting the kneecap and tibia will become inflamed or even tear.
Ice and rest are key to dealing with these symptoms.
Wearing knee pads can also reduce the pressure on the patellar tendon.
Includes reinforcement exercises for your quadriceps (squats and leg stretches) to your daily training to help protect your patellar tendon from damage.
6. Arthritis
In people with arthritis, their articular cartilage will wear out,
And arthritis will affect many parts of the knee, but it is most common on the inner side of the knee.
Doctors usually use anti-inflammatory drugs and steroid injections to treat arthritis in the knee.
However, when you have arthritis in your knees, it is important to maintain proper exercise.
For example, swimming is a good way to keep exercising, and it can also reduce joint stress.
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