Conditions that cause knee pain when running

Knees are one of the most commonly injured parts of running. However, unlike many people mistakenly believe, running is not dangerous or harmful to the health of the joints in the knee area. Many scientific studies even show that people who regularly run have a lower risk of knee osteoarthritis than those who are sedentary.

If you have knee pain after running, it could be due to overexertion, poor running posture, or some other health problem. Knee problems are usually fixable and don't keep runners off the track for too long.

Runner's knee is a condition in which pain occurs in the area below the kneecap and is often worse after running or going up and down stairs. This is caused by the kneecap moving out of its normal position during running and irritating the underlying cartilage.

To reduce this condition, running legs can reduce the training distance, alternate training with exercises that do not affect the knee, apply ice 5 times a day, about 15 minutes each time, supplement with anti-inflammatory drugs.

This problem can be prevented by increasing strength training, rolling muscle relaxation every day, shortening stride to reduce pressure on the knees, you can aim for 170 - 180 steps per minute.

Patellar tendinitis or knee tendonitis is a condition that occurs when the knee joint is active for a long time or is not warmed up properly before entering the main exercise, the patellar tendon will be swollen and painful due to inflammation.

The pain is gradual and dull, not intense. The condition is more severe when flexing and stretching the legs, such as squatting, climbing stairs.

To deal with this situation, you should stop running until the pain is no longer, or cross-train, alternating between running sessions is strength training, muscle training. Applying ice every day also helps to improve the condition. To prevent patellar tendonitis when running, you should increase strength exercises, stretch the quadriceps and hamstrings before running, and relax the muscles with a foam roller after exercise.

The hallmark of this condition is pain on the outside of the knee, which appears after about 5 minutes of running and subsides with the completion of the run, increasing with the downhill.

The iliotibial band is a thick fibrous band that runs from the hip to the knee. Between this band and the outside of the femur near the knee is the synovial sac. When the iliotibial band is tightened, the bursa is compressed and causes pain.

To improve this situation, you need to change your running posture, reduce the training distance. Foam roller relaxes the muscles of the outer thighs every day. If the pain persists for a long time, see a doctor.

Symptoms of this condition are pain, swelling, and stiffness in the knee joint when running or performing everyday activities. This is due to the wear and tear of the articular cartilage that causes the bones to rub and cause pain.

To cope with this situation, runners need to keep up the exercise routine because movement will help lubricate the joints, take anti-inflammatory drugs, run on flat terrain and consult a doctor about the intensity of exercise. suitable practice.