What causes knee pain after running? How to relieve it?

Running is a very good fitness exercise, but some people experience knee pain when running. So what causes knee pain when running? Let us uncover the mystery together!

1. Wrong running posture!

Knee pain is likely caused by uneven force, which causes greater wear and tear. Therefore, when running, you should pay attention to controlling the center of gravity of your body and increase the contact area between your feet and the ground to effectively reduce damage to your knees.

The specific decomposition steps are as follows:

Straighten your back: When running, you need to straighten your trunk, straighten your back, keep your head, neck and back in a straight line, and look straight ahead.

Shoulders and arms should be relaxed: shoulders should be relaxed and kept horizontal, arms should be naturally drooped and slightly bent, hands should be half-clenched, and arms should be swung back and forth as much as possible with the steps. When you are tired of running, be careful not to shrug your shoulders, you can shake your shoulders to relax.

Keep your hips tight: The hips are the center of the body's strength and the strongest muscle in the human body. Maintaining a correct posture, the hips can be highly tense, giving the body a continuous forward momentum. If you bend forward or lean too far forward while running, the pelvis will also lean forward, which will cause pressure on the lower back.

Lift your legs properly: Don't just pursue stride length and frequency, but choose a suitable stride length, so that each foot lands directly under the body as much as possible. If the stride is too large, the vibration to the human body will increase, which will cause unnecessary harm in the long run.

Pay attention to the landing posture of your feet: land on the heels and the middle of the feet, then quickly roll forward, and then push off the ground with the front of the feet. The sound of your feet landing should not be too loud, but should be light and elastic. At the same time, avoid turning your feet inward and outward, and keep your knees and toes in the same direction.

2. Not warming up

A large number of people do not do any warm-up exercises before running, and just run hard. In this way, the muscles and ligaments of the human body are not stretched, and the joints are not active. It is easy to cause knee ligament strain if you run rashly. At the same time, the lubricating fluid secretion of the knee joint is not enough, and the wear will be more serious.

3. The equipment should be complete

If you want to do your work well, you must first sharpen your tools. The same is true for running. It is important to wear running shoes that fit your feet and wear protective gear when necessary.

Wear sports shoes when running. High heels, leather shoes, and sandals may cause unnecessary sports injuries. The most important thing about sports shoes is that they fit well. Breathability and comfort are important selection criteria. In addition, for people who have wear and tear or strain on their knees or muscles, it is best to wear professional sports protective gear such as knee pads and elbow pads when running. This can reduce the pain caused by wear and tear on the knees and elbows, fix the position of the joints, and also allow them to be better protected.

There is nothing wrong with running itself, but running correctly is the most important thing! It can be seen that the way to avoid running injuries to the knees is to reduce wear and impact, and improve the strength of bones and muscles, rather than not running. If you do not exercise for a long time, your muscles and bones will degenerate, and osteoporosis or slight impact will cause various injuries. At the same time, lack of effective aerobic training will cause various problems in physiological functions such as cardiopulmonary capacity, resistance, and blood pressure. Therefore, you must not simply give up running because running may cause knee joint wear. Choosing a scientific training method is the best solution.