What to do if you have knee pain while running? Things to note when running

Running is one of the most commonly chosen sports methods because it is simple and easy to operate and is not limited by time and place. However, many people find that their knee joints hurt after running. This is because of incorrect running posture. So what should you do to prevent knee joint injuries when running?

1: When the pain is obvious, you can apply small ice cubes or a towel soaked in cold water to the painful area, 2 to 3 times a day, each time for 5 to 15 minutes.

1: For those who have knee abrasion or muscle strain, it is best to wear sports protective gear, such as knee pads, etc. This can reduce the pain caused by knee abrasion, make the knee more flexible, and get proper protection.

1: When running, we have to wear running shoes. We cannot wear high heels, leather shoes, sandals, etc. These shoes are not suitable for running. When choosing running shoes, we should not focus on the brand, but whether the shoes fit well, are breathable, and comfortable.

1: Some people start running directly without doing any warm-up exercises. This way, the muscles and ligaments of the human body are not stretched, and the joints are not activated. It is easy to cause knee ligament strain if you just run recklessly. At the same time, the lubricating fluid secretion in the knee joint is not enough, and the wear will be more serious.

1: Maintain a standard running posture when running, so that the force on the knees will be evenly distributed and less likely to cause greater wear. Pay attention to controlling the center of gravity of the body when running, and also increase the contact area between the soles of the feet and the ground. These are all running postures that are effective in reducing knee injuries.

1: Strengthen the leg strength through exercises such as: short-distance acceleration running, rope skipping, wall squats (knees at approximately 90 degrees, back against the wall, hands extended forward, hold for tens of seconds to two minutes, divided into two to three sets), squats (three sets, 50 reps each).

What to do when you have knee pain? Jogging and long-distance running are healthy aerobic exercises. Running can speed up muscle activity. It increases the amount of oxygen the body absorbs from the outside world to improve cardiovascular function and chest blood circulation, and lower blood lipids and cholesterol. However, you still need to pay more attention when running.