Why run? Because running feels great, because running relieves stress, because you can eat sweets with confidence. I understand these reasons because running is also important to me. As a runner who has run 32 marathons and 12 triathlons, I know how bad the injuries are, which is why I became a sports medicine expert. The experience of tearing my anterior cruciate ligament in a medical school football game once made me desperate, but that was also the event that had the biggest impact on my career. It was it that motivated me to help other patients. If you stay in my office for a day, you will see many runners with knee injuries. Many of them panicked: Can I continue running? Should I change to swimming? Thank goodness, most knee injuries will not make people bid farewell to the runway for a long time. Here are the most common knee injuries you need to know.
The pain is located under the patella, especially after running, and it also hurts when going up and down the stairs.
Diagnosis → What happened to the running knee?
When running, the patella's trajectory deviates from its normal position, and the cartilage below it becomes inflamed.
The processing method reduces the amount of running, and uses cross-training that does not stimulate the knee.
Apply ice 5 times a day for 15 minutes each time.
Take anti-inflammatory drugs.
Massage the quadriceps with a foam roller.
If the pain does not decrease, see a doctor.
How to prevent strength training, use foam roller massage every day. By shortening the stride to reduce the pressure on the knee, 170-180 steps per minute is appropriate.
â‘¡Where does it hurt?
The pain is located under the knee, the top of the tibia, and is exacerbated during running. It hurts when going up and down stairs.
Diagnosis → Patella Tendinitis What happens with patella tendinitis?
The impact of the knee during running can sometimes overstretch the patella tendon.
Treatment method Pause running until the pain disappears, during which cross training can be used instead.
Apply ice 5 times a day for 15 minutes each time.
The patellar tendon compression belt can relieve pain.
If the situation does not improve, see a doctor.
How to prevent strength training.
Stretch your quads and hamstrings. Massage with a foam roller every day.
â‘¢Where does it hurt?
The pain is on the outside of the knee. It usually appears 5 minutes after the start of the run and disappears after the run. Ordinary daily activities will not cause this problem.
Diagnosis → What happens to iliotibial tract syndrome?
The iliac tibia bundle extends from the hip to the knee and over the knee joint. There is a fluid-filled sac called the mucous sac located in the middle of the iliotibial tract and the lateral femur near the knee. When the iliotibial band is tight, the mucus sac is squeezed, causing pain.
The treatment method can continue to run unless the pain causes a change in posture. Reduce the amount of running and cross training.
Use a foam roller to massage the iliac tibia bundle. The massage is on the outside of the soft thigh, not the femur.
If the foot is everted, choose a stable running shoe.
If the condition persists, see a doctor.
How to prevent strong core muscles and gluteal muscles is the key.
Massage the iliotibial bundle with a foam roller every day.
Shorter strides and higher strides are also beneficial, ideally 170-180 steps per minute.
â‘£Where does it hurt?
Whether running or daily activities, the entire knee feels pain, swelling and stiffness.
Diagnosis → What happened to osteoarthritis?
The outermost layer of hyaline cartilage of the joint wears out and causes the bone to directly contact the bone.
Treatment method to keep in motion. Exercise keeps the joints constantly lubricated.
Take anti-inflammatory drugs.
Strength Training.
Running on soft road.
If the condition persists, see a doctor.
How to prevent strength training.
The pain is located under the patella, especially after running, and it also hurts when going up and down the stairs.
Diagnosis → What happened to the running knee?
When running, the patella's trajectory deviates from its normal position, and the cartilage below it becomes inflamed.
The processing method reduces the amount of running, and uses cross-training that does not stimulate the knee.
Apply ice 5 times a day for 15 minutes each time.
Take anti-inflammatory drugs.
Massage the quadriceps with a foam roller.
If the pain does not decrease, see a doctor.
How to prevent strength training, use foam roller massage every day. By shortening the stride to reduce the pressure on the knee, 170-180 steps per minute is appropriate.
â‘¡Where does it hurt?
The pain is located under the knee, the top of the tibia, and is exacerbated during running. It hurts when going up and down stairs.
Diagnosis → Patella Tendinitis What happens with patella tendinitis?
The impact of the knee during running can sometimes overstretch the patella tendon.
Treatment method Pause running until the pain disappears, during which cross training can be used instead.
Apply ice 5 times a day for 15 minutes each time.
The patellar tendon compression belt can relieve pain.
If the situation does not improve, see a doctor.
How to prevent strength training.
Stretch your quads and hamstrings. Massage with a foam roller every day.
â‘¢Where does it hurt?
The pain is on the outside of the knee. It usually appears 5 minutes after the start of the run and disappears after the run. Ordinary daily activities will not cause this problem.
Diagnosis → What happens to iliotibial tract syndrome?
The iliac tibia bundle extends from the hip to the knee and over the knee joint. There is a fluid-filled sac called the mucous sac located in the middle of the iliotibial tract and the lateral femur near the knee. When the iliotibial band is tight, the mucus sac is squeezed, causing pain.
The treatment method can continue to run unless the pain causes a change in posture. Reduce the amount of running and cross training.
Use a foam roller to massage the iliac tibia bundle. The massage is on the outside of the soft thigh, not the femur.
If the foot is everted, choose a stable running shoe.
If the condition persists, see a doctor.
How to prevent strong core muscles and gluteal muscles is the key.
Massage the iliotibial bundle with a foam roller every day.
Shorter strides and higher strides are also beneficial, ideally 170-180 steps per minute.
â‘£Where does it hurt?
Whether running or daily activities, the entire knee feels pain, swelling and stiffness.
Diagnosis → What happened to osteoarthritis?
The outermost layer of hyaline cartilage of the joint wears out and causes the bone to directly contact the bone.
Treatment method to keep in motion. Exercise keeps the joints constantly lubricated.
Take anti-inflammatory drugs.
Strength Training.
Running on soft road.
If the condition persists, see a doctor.
How to prevent strength training.
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