Why does your knee hurt when running?

Summer is here, and many friends have begun to exercise to lose weight, and as the simplest common aerobic exercise, running has become the first choice for many people. Since then, the rehabilitation center came one after another with friends who had knee pain from running. Is running really that simple? Is it suitable for most people? Today we will talk about whether you are suitable for running and how can you run reasonably. First of all, we need to know that running is not suitable for everyone, so who is not suitable for running, or what situations are not suitable for running? #&nbsp.Question 1: The lower limbs are not right. There are two main situations for the wrong power lines during running: 01# Landing moment-each moment of knee joint buckle running and landing, it is a one-foot landing buffer, landing It will produce joint pressure several times the body weight in an instant, so this action has extremely high requirements on the force line of the lower limbs. If the lower limb force line is not good or the muscle strength is not enough to maintain a reasonable lower limb force line during the landing process, then every time you run, you will become an accumulation of chronic injury. The moment the meniscus injury landed, the ankle joint was unstable and turned outwards, driving the knee joint to buckle, the calf was externally rotated, and the thigh was internally rotated. The leg that should have been type I instantly became a type X leg, the joints inside and outside the knee joint. The gaps (meniscus, etc.) have been subjected to additional pressure. At this time, pushing the ground again is exactly the mechanism of the meniscus injury: the weight-bearing twisting and stretching. When the patella softens the internal buckle of the knee joint, the femur is relatively internally rotated, and it is also easy to move the patella relatively outward, causing or aggravating the symptoms of patella softening. In iliotibial band friction syndrome, when the knee joint is buckled inside, the lateral iliotibial band exerts more force and rubs against the lateral femoral condyle. Repeated flexion and extension of the knee can also easily lead to iliotibial band friction syndrome, which is commonly known as “running knee.” . Ankle injury and ankle joint valgus, when landing, the inside of the ankle also bears unnecessary pressure on the navicular bone, which can easily lead to ankle injuries such as navicular impact syndrome over time. 02# Stepping and pushing the ground-patellar softening In addition to the landing process, during the stepping and pushing the ground, if the lower limbs are not strong, the joints are not aligned properly, the lower limb muscles are not balanced, and it is easy to produce extra to the patella This increases the risk of knee joint injuries such as patellar softening. Each step and kicking into the air and kicking the ground is an exercise of the quadriceps muscles to straighten the knee. If the force line is not correct, it is easy to force the outer muscles more than the inner muscles, which makes the patella easy to move out, and then Causes or worsens the symptoms of patellar softening. #&nbsp.Question 2: Excessive weight. As mentioned above, the joints will bear several times the weight of the pressure at the moment of landing on one leg. If the weight is too much, the impact force will increase exponentially. At the same time, because the impact force has doubled, the gluteal muscles and arches of the lower limbs that are responsible for maintaining the line of force are also difficult to resist, which makes the lower limbs more prone to problems, such as internal buckling of the knee joint, relative rotation or displacement of the femur and tibia, etc. . #&nbsp.Question 3: Actions are not coordinated. Although running may seem simple, it is actually a very detailed exercise. If the limbs are usually very uncoordinated, and they have a relatively large amount of running without special training, it is difficult to ensure reasonable movement quality, so that the muscles that should not be exerted are easily compensated, which will lead to muscles. Tension and lower limb power problems. It is recommended that friends who are not very coordinated at ordinary times, under the guidance of professionals, first learn and practice the running posture that suits them, and learn step by step until they can run in a more coordinated and reasonable manner before running. #&nbsp.Four elements of safe running 01# Sufficient strength foundation If you want to run safely, you must ensure that you have better lower limb strength to maintain the stability of the lower limbs. Systematic strength training is very important for runners. Core, gluteus maximus, gluteus medius, quadriceps, hamstrings, calf triceps, and arch strength are all indispensable. The more you pursue speed and time, the higher the overall strength requirements of these muscles. Recommend a few more representative training for the development of the above muscles, everyone trains step by step according to their own abilities: clam-style opening and closing, standing and kicking Bulgarian squatting 02# Choose a running posture that suits you. For runners of different levels, we recommend different Running position. Heel first. Heel first is suitable for amateur jogging enthusiasts. The running distance is no more than 10 kilometers, but the fans who pursue pace, safety and health first. Note that although the heel lands first when landing,