How to relieve knee pain after exercise

How to relieve knee pain after exercise

Knee pain after exercise is an injury caused by improper exercise. At this time, you must emphasize treatment, pay attention to the amount of exercise, and avoid sports injuries. In addition, it is best to wear knee pads when exercising, so as to protect the knees. You should temporarily stop exercising when it hurts. You can use certain methods to relieve it, such as cold compresses. In addition, you must pay attention to your running posture when running.

How to relieve knee pain after exercise

1. Control the amount of running

Every time you need to increase the amount of running, you must learn to feel the signals your body gives you. When you feel tired, don't force it. Wait until your body recovers.

Running when you are tired is like driving while tired. It is easy to get into an accident because your control over your stride and landing will be poor when you are tired. The more tired the muscles are, the greater the impact force on the meniscus, and when it exceeds the buffering range, it will injure the femur.

2. Adjust your running posture

First of all, you must control the position where your foot lands as directly below the knee as possible. If your foot lands in front of the knee, it will cause the knee joint to straighten, and a considerable impact force from the ground will act on the knee joint, affecting it. Moderate bending of the knee will have an excellent cushioning effect.

Secondly, the center of gravity when the foot lands should be on the forefoot between the big toe and the second toe. This position is the force point for reasonable arrangement of the legs. In addition, pay attention to the stability of your body. When running, don't sway from side to side. You should know that the front of the knee is most capable of bearing weight.

3. Pay attention to stretching and relaxation before and after running

If you don't warm up before running, the joint capsules in the knee joints and other parts of the body have not yet secreted lubricating fluid. If you start running directly, your body has not yet entered the state of exercise. This is equivalent to running a machine directly without lubrication, which is very harmful to the knees.

Warming up before a run is just as important as stretching after a run. No matter how tired your body is after running, you must remember to stretch. Scientific stretching will be of great help to muscle recovery and growth.

4. Enhance joint nutrition

The cause of joint pain is the wear and tear of cartilage caused by exercise. During exercise, cartilage acts as a buffer zone in the joint. If the buffer zone becomes thinner or even disappears, direct friction between joints will cause pain. Usually you need to pay attention to the intake of joint nutrition. Joint nutrients - glucosamine and chondroitin are essential. Both can repair damaged cartilage.

5. Ice

Ice compress can cause local blood vessels to constrict, reduce blood circulation, thereby lowering the metabolic rate of tissues and inhibiting the occurrence of inflammation. If you experience knee pain while running, you can relieve it by applying ice to your knees. When applying ice, you can wrap ice cubes in a towel or plastic bag, or apply a towel soaked in ice water to your knees. Be careful not to apply it for too long.

6. Replenish energy

After running, you can not only drink water to replenish the water lost by the body, but also eat some energy-replenishing foods to help the body recover, such as foods rich in protein, carbohydrates and potassium.