How to recover from knee pain after running

If you rarely exercise and suddenly increase the amount of exercise, or if you exercise too much and have exceeded your exercise limit, this may cause knee pain when running. Generally, as long as you recover for a period of time and maintain good conditioning, the pain can be well relieved. However, if you are older or the symptoms are more serious, it will cause pain and make it difficult to go up and down stairs. Knee pain when running is mainly due to incorrect running posture, failure to prepare well before exercise, etc. In addition, a large amount of exercise can easily cause knee damage. You must pay attention to the correct running posture during exercise, and strengthen the muscles at the knees, etc.

Causes and solutions for knee pain when running

1. Incorrect running posture; if your legs and feet are not bent much when you run, and the area above the knees is stiff, then your posture is incorrect. This happens a lot to girls, and boys with a large base weight will also have this problem. We should have the style and spirit of running when we run, and we should be elastic and use our thighs to exert force, not just our calves to scratch the ground. Running on tiptoe like that looks very light, and it's okay for short distances of 3 or 5 kilometers, but long distance running will cause great damage to the knees.

2. Running fast: The faster you run, the higher your stride frequency is, and the higher the pressure on your knees is. Therefore, running fast can easily cause knee pain.

3. Excessive exercise: If the amount of exercise is too large, the knee joint is most likely to be damaged.

Workaround

1. Correct your running posture. Key points: use your thighs to exert force and run elastically. This way you will feel a little tired after running with a large amplitude, but it will not hurt your knees.

2. To strengthen the muscles at the knees, the most effective exercise is horse stance against the wall. Within a minute, you will feel your knees are full of energy.

3. If conditions permit, you can use an ice pack—either a medical ice pack or a plastic bag filled with crushed ice—to apply to your knees after exercise.