Have you done the three details that running doesn’t hurt your knees？
During the National Day holiday, do you still have to sleep in the dark and brush your mobile phone until the end of time? Hurry up and exercise, and don’t let down the fine autumn weather. Take healthy running, which is sought after by young people. Everyone can run, but it is not easy to run. For runners, if you know how to run scientifically from the beginning, you can not only avoid pain, but also ensure that you can gain health through running to the greatest extent.
Today, doctors from orthopedics and sports medicine will teach you the correct "posture" of running. If you don’t hurt your knee, you have to grasp three important details. In addition, there are two people with poor physique, and they are more likely to run and hurt their knees. Be sure to pay attention.
Fitness running is more conducive to protecting your knees.
Whether running will hurt your knee is still a controversial issue in running laps. It is believed that the knee injury caused by running is mainly based on the actual experience of oneself or the runners around; Most people think that running doesn’t hurt their knees, and they blame it on unscientific exercise.
At present, one of the more powerful evidences is the research in the Journal of Orthopaedics and Sports Physiotherapy. It is found that the incidence of arthritis in competitive runners is 13.3%, that in sedentary people is 10.2%, and that in fitness runners is only 3.5%, which proves that non-competitive fitness running is more conducive to protecting knees.
Following the principle of scientific running, some people can really achieve long-term injury-free running, that is, many runners summarize the precautions in running shoes, venues, warm-up, technical movements, running speed, stretching and running amount. The premise is that the runner has no hidden stunted physique.
Fully warm up before running
Just like driving a car, accelerating and braking smoothly is more conducive to the maintenance of the car than slamming on the accelerator or braking. And if you want to run out of health, you can’t do without scientific methods. The warm-up activities before running and the recovery activities afterwards can help the body to smoothly transition from rest to exercise, thus protecting our knee joints and preventing sports injuries.
No warming up, no running. Running without warm-up will greatly increase the possibility of injury. Warm-up exercise before running can warm up the body and stretch the limbs, thus effectively preventing sports injuries. Today, I recommend two simple and effective warm-up exercises, so that we can stay away from injuries and start running easily. Let’s take a look at the analysis of warm-up steps:
Leg lifts are done alternately on the left and right legs for 30 times each.
Stretch the muscles behind the thigh and hold the wall with both hands. One knee joint should be arched (the knee joint should not exceed the toes), and the other knee joint should be straight. The heel should be as close to the ground as possible, and the legs should alternate. Stretch for 3 times, lasting 20 seconds each time.
Cold compress and stretching after running
Warm-up before running is well known, but cold compress and stretching after exercise, which is as important as warm-up, are often ignored. The iliotibial tract is located on the lateral side of thigh, which is one of the important structures for the lateral stability of hip and knee joint. When we stand, we can stand for a long time without working hard with lower limb muscles, which is due to the tension of the iliotibial tract. However, if the iliotibial tract is excessively tense, it will cause constant friction between the iliotibial tract and the lateral epicondyle of femur during running, which will lead to inflammatory reaction and pain in the lateral side of knee and thigh, that is, iliotibial tract syndrome.
Therefore, cold compress and stretching after running can effectively relieve the tension of iliotibial tract, muscles, ligaments and joints, reduce local minor injuries, speed up physical recovery, help eliminate fatigue and effectively prevent possible sports injuries.
Cold compress method Immediately after running, put an ice water bag around the knee joint and apply cold compress for 15 minutes.
Stretch the quadriceps femoris to hold the support with one hand, hold one ankle with the other hand, and bend the knee joint with the strength of the arm. Feel the obvious pulling feeling of the muscles in front of the thigh, indicating that the action is in place. Pull for 20 seconds, repeat for 3 times, and alternate your legs.
Relax the iliotibial tract and sit in a chair. Slide and press along the outer thigh with the root of your palm or massage roller, and repeat for 30 times.
These two types of people are more likely to run and hurt their knees.
So sticking to scientific running won’t hurt your knees? It’s not that simple. Running does not hurt the knee, which should be an individualized answer. Some people still have a high risk of running and hurting the knee. For example, the two most common dysplasia constitutions that are prone to running and hurting the knee are patellofemoral dysplasia and meniscus dysplasia.
If there is repeated knee pain during running, it is necessary to consult a specialist in time to clarify the specific problems and avoid irreversible joint injury.
Dysplasia of patellofemoral joint refers to the dysplasia of the morphology and contraposition of patella and femur. This problem is hidden, the appearance of knee joint is not special, and it often needs imaging examination to find it.
Normal patellofemoral joint, with symmetrical internal and external joint gaps and balanced joint surface stress, is not easy to be damaged. Severe patellofemoral joint dysplasia will cause patellar dislocation. Mild and moderate patellofemoral joint dysplasia, patella moving outward and tilting, asymmetric joint space between patella and femur, and narrow lateral space. This joint shape is prone to wear of lateral patellar cartilage (patella softening) due to local stress concentration, which is a common cause of knee pain during running.
The incidence of chondromalacia patellae is very high in the general population, which is about 36% according to literature reports. Patella softening accounts for a large proportion of patients with knee pain who go to the hospital.
Dysplasia of the meniscus, that is, discoid meniscus (discoid cartilage), means that the meniscus has not developed into a normal "half-moon" shape, but has grown into a "disc" shape. The incidence of discoid cartilage is about 5% in Europe and America, but it can reach 14% in Asia, which is much higher than that in Europe and America. This dysplasia is also very hidden, and it is difficult to find it without MRI.
Disc cartilage can be divided into incomplete type and complete type according to its developmental morphology. Among them, the development of complete type is worse, and patients often have discoid cartilage tear and knee pain in teenagers or children; Incomplete type is always asymptomatic in some people, but it is easy to wear and tear in people with large exercise or heavy weight, causing knee pain.
Text/Shen Jiewei (beijing jishuitan hospital) Liu Qiang (Peking University People’s Hospital)