Sore knees after running: causes and prevention
Jogging helps to strengthen the cardiovascular system, strengthens muscles, immune system and develops the body as a whole. But many face a problem: sore knees after running. Why is there such discomfort?
Improper preparation to the lesson, often the pain occurs in the knee when running. Mismatched shoes, unprepared for a long run the muscles lead to painful symptoms and discomfort in the legs. But if there is regular pain in knee after running, definitely need expert advice.
Causes of pain in the knees
Why hurt your knees? Anatomically, the knee has a complex structure and consists of the knee associated with the leg muscles and their tendons. Causes of pain after running can be a lot.
Arthritis causes destruction of cartilage in the joints with subsequent deformation. Chronic disease in the advanced stage may complete immobilization of the joints.
Because the knee is a very complex structure, the onset of pain after running can be caused by abnormalities of the ligaments, tendons, knee joint, and other causes not directly related to the knee.
Prevention of the onset of pain while running
Proper preparation will reduce the risk of pain while running.
During training, distribute the body weight evenly on the whole foot. When focusing only on the toes or heel, there is an additional load on the leg joints and spine.
During class, observe proper breathing technique. This will help reduce the load on the cardiovascular system and increase the effectiveness of training. While running, the body needs oxygen several times more than at rest. Frequent shortness of breath does not make up for the oxygen supply in the lungs. Even breathing with emphasis on exhalation helps to increase lung ventilation. Wrong is the mouth breathing, it increases the possibility of germs and dust in the throat, contributing to different infections. Experts recommend a mixed breathing, in which oxygen enters through the nose and out through your mouth.
What if during the run I had a sore knee? The main thing is not to overtax the patient’s joint. It is necessary to relax the spine, the foot is desirable to put on the rise.
What to do when the pain:
- you can put a bandage on the knee that will help to relieve stress on the affected joint;
- cold and hot compresses will help to cool and anesthetize the affected place you can use a warming cream;
- you should not stop exercising, this can lead to even more injuries;
- anti-inflammatory and painkillers will help to quickly relieve the symptom of pain.
Constant loads lead to knee injury even if properly running. The load should be distributed evenly, gradually increasing with time. In case of injuries you need to contact the doctor-traumatologist.
Previously it was thought that regular Jogging develop osteoarthritis of the knee. But at a conference of rheumatologists of America it was denied. Jogging strengthen the spine, lower body mass index, which helps to reduce stress on the joints.