The best way to alleviate the problem is to stop running first, take a complete rest, and then resume running when your knees don't hurt, but it is recommended to change from running five kilometers every day to running five kilometers every other day. The best way to do this is to take a break from running, and to make sure that you're not running on your own, and that you're not running on your own, and that you're not running on your own! Of course, as an ordinary runner must be combined with their own conditions, control the amount of running exercise, running before and after running must do a good job of stretching! In short, whether it is walking or running, or dancing, playing Tai Chi, etc., to grasp the degree of bad are easy to hurt the knees. If you are afraid of hurting your knees simply do not exercise, not only can not protect your knees, but on the contrary, more hurt your knees. The best way to protect your knees is to find ways to train your legs, which improves the ability of your legs, especially the muscles around the knee, to resist the impact of the movement, the knee impact ability to improve the ability to prevent knee pain or relieve knee pain!
Running knee pain, it is recommended that you stop running, and then run again when the knee is good, knee pain may be due to wear and tear on the knee joints, like the lack of lubricating oil in the machine the same reason
Running knee pain, it is best to insist on squatting against the wall every day, the size of the leg is 90 degrees, can not do 90 degrees is also not important, it is important that the knee can not be more than the tip of the toes, back straight and gently leaning against the wall, the beginning of the wall may be very difficult and hard, may only be a little bit more than a few days. will be very difficult and hard, may only be able to adhere to a dozen seconds, it's okay, do not do the limit, stand up and rest for a while and then continue, adhere to 3 to 4 times a day, this method to relieve knee pain, the best results. Long-term practice can also exercise to leg muscle strength. The power to come up, running will not be so tired, speed can also be improved
There is also the need to run scientific running, running before at least ten minutes of warm-up, running after the best half an hour of muscle stretching, at least ten minutes to stretch
Do not want to interrupt the running, you can first use other sports, such as yoga and so on the way to exercise. The average person exercises to exercise the body, not because of the rush and let the body damage
Running feel a little pain in the knee, should be the body's normal reaction. The fact that you don't want to stop exercising, your perseverance makes people respect you. How to reduce the feeling of pain, three suggestions feel feasible: one is to do a good job before running warm-up, activities open and then carry out: two is to pay attention to relaxation after running, which will feel relaxed: three is to maintain daily maintenance, hot massage stretching relaxation. If you can do the above three points, for running should have a role. Of course, pay attention to the appropriate stop, don't be strong when the pain is bad. If the body can not stand, I hope to go to the doctor.
Every morning running is a good habit, but the knee pain, you have to treat the problem of pain first, to feed the knee, look at the lack of calcium on calcium, if it is not a lack of calcium to the pain, it is running, then slow down the footsteps, running pain on the pain of the injury and then work out, don't hard to support the pain of the knee to run, it does not pay off, to feed the knee, you can do to do the strength of training, squatting, these are not to be done, the knee is too important, the protection of the knee than the non-renewable, the knee is too important, and the knee is too important. It is non-renewable, protection is more important than exercise, I feel it y, and two months, now much better, at least not pain, but also let me know the future of sports to pay attention to the injury, no one can take the pain to exercise, in the end, the movement is no quality, the injury will be aggravated.
Running every day, now the knee has obvious soreness, this is the body to give tips, tell you should be resting.
At this point you're better off resting for 1-2 days, and if you continue to run, you're likely to aggravate the soreness felt in your knees.
1. Why are knees sore?
It's not clear how long you've been running and training, but generally 5 kilometers a day is the basic training volume, which is usually easy for runners who have been training for half a year to more than 1 year.
But at the moment you've got knee soreness, and it's likely that you haven't been running for very long overall, and the increased training volume over a short period of time has produced knee soreness.
If you are a newcomer, there are certainly still problems with running posture, not warming up before running, not stretching after running, etc., and running like this will certainly wear out your knees.
Of course, if your running speed is too fast and the quality of your running shoes is not up to standard, this kind of running will also produce knee soreness.
2. At the moment you'd better rest
The idea of running is good, but at the moment your knees are already sore, which means that your training volume is related to your running posture and your leg muscles are weak, so you need to rest more at this time.
If you still want to run, even if you wear a knee brace, it is still difficult for your knees to withstand the pressure, and stick to it for another 3-5 days, which may cause more damage, then half a month, or even 1-2 months can not run, and that will affect the training program.
Therefore, I personally recommend to rest for 1-2 days, do more stretching and relaxation, don't put too much pressure on yourself, and stop training for a short period of time, it won't have any effect. When you recover well, on the contrary, it will enhance the training state, then running will be more relaxed.
Normally, you should also practice more leg movements such as freehand squatting and arrow squatting, and after your leg muscles and strength are enhanced, running will be easier, and knee soreness will be reduced a lot.
You are now running 5 kilometers a day in the morning, and your knees hurt a bit, so I don't know how long you have been running. I experienced something similar to you when I started running. It was when I first started running, I had a downhill run, and I felt a vague pain in my knee after the run, and I didn't want to stop running, so I continued to run for a few days, and then I felt it was hard to keep going, so I had to stop running for nearly a month before I resumed normal running.
You now feel a little pain, although it is not very serious. But you need to pay attention to it. If it gets serious, it will be difficult to return to normal. It is recommended that you moderately adjust and reduce the amount of running, and now that you are already experiencing pain symptoms, you should not force yourself to insist on it.
Your idea of not wanting to interrupt your running is incorrect, never ignore knee pain. If it is serious , then you will be forced to interrupt , or even completely cut off , then it will be too late to regret , the loss is not worth it. You are now better to stop running for a period of time, until the symptoms completely disappeared and then start running, running should not be rushed, running days long it.
Although you can still run, you want to find some ways to relieve it. I don't think there's a particularly effective way to stop running for a while, so stop running for ten days or half a month, and then try to run again when you're back to normal.
At the same time, it is also important to reflect on what causes knee pain. When you start to run in the future, pay attention to and overcome the bad running posture, is the problem of running shoes, or the problem of landing feet, it is likely that some details, leading to knee pain, but early detection, can be corrected as early as possible bad running posture, to prevent similar problems continue to occur.
The above is only a personal view, and I hope to communicate with friends *** with.
Every morning running 5 kilometers, knee pain, and do not want to interrupt, want to relieve only through physical methods.
Running knee pain, the most correct method, should be interrupted running.
The knee area, meniscus, patella, knee joint, and numerous ligaments, if this part of the pain, must first determine where the problem, because some places where the damage is irreversible, such as meniscus.
Determining the site of the injury and then deciding whether to stick with the morning run, or whether you need to rest and treat it, is the most appropriate approach.
If you must insist on running in the morning, you can put a knee brace on your knee, which can protect the stability of the knee and reduce the pain caused by running.
Running knee pain, it is best to terminate, even if not to go to the examination, rest for a few days, and then run again when it does not hurt is not too late.
I am a person who likes to run, you say this kind of situation, I have also encountered. Combined with my experience, let's talk about the views:
01: Why does running knee hurt?5 kilometers a day, I used to run continuously for 100 days, midway through a few knee pain, after summing up, there are about the following these cases:
1, a period of time did not run, suddenly run continuously, in this case it is easy to appear knee pain;
2, not enough to run before warming up, there is no knee to move away from the situation, this situation is the most common;
3, Running posture is not correct, let's say drooping head running, feet first on the ground running;
4, hip muscles, leg muscles strength is not enough, forced to adhere to, easy to knee injury.
02: two feasible methodsIn general, if the knee hurts, it is not recommended to continue to insist on running, because once the knee is injured, it is irreversible damage.
If the pain is mild, the easiest way is to massage the knee with your hands, and generally speaking, the knee will not hurt any more.
If the posture is incorrect, it is recommended that you learn the correct running posture first, and the speed can be slower at the beginning; if the leg and hip muscles are weak, you can try to practice deep squatting, squatting against the wall, and after a while it can be solved.
Whatever the case, the following two methods can effectively solve the problem of knee pain:
1, supine stirrups.
The method is very simple: lie on a yoga mat, abdomen taut, head naturally raised, legs take turns to stir forward. This method is very simple and easy to do, the key is to insist. During that time, I did at least 600 times a day, the effect is very good, you can try.
2, sitting on the table shaking legs.
If it is not convenient, you can also sit on a table (or other high place), thighs next to the desktop, knees do not rock, legs take turns to swing back and forth. The same method as above, need to insist on doing, after each time to do, to the knee heat is good, this action is very simple, continuous swing 200 times, is not a difficult task.
I hope that my method is helpful to everyone, and I hope that experienced experts criticize and correct.
Eat painkillers ah, and then some years to replace the joint
The best way is to first rest running, and then rest after a good, change the running habits, do not run every day, running rest combined better, running and strength training combined, running more healthy.
1. It's stupid to insist on running with an injury
Running is not a good idea, and it can easily lead to running injuries, especially in the knee joints, if you don't pay attention to the ways and means, it's easy to hurt your knees.
If you experience knee pain, stop first and talk about it. If you bite the bullet, it will only deepen the injury, and it is likely that the original rest of the day to run to solve the small problem, hard support for meniscus injury and other big problems. The knee pain, immediately stopped to rest running, this is the stop loss, with the injury to insist on running the most stupid, because running is a lifetime, do not care about a night.
2. It is not advisable to run every day
Running 5 kilometers a day is not as good as running 10 kilometers a day. Running is not good to insist on running every day, for amateur runners, running a break is the best arrangement.
Running every day is easy to accumulate fatigue, running, especially on the legs of the impact is very large, running legs to withstand their own weight 3 times the weight of the impact of running leg muscles after 48 hours will be repaired, so the appropriate rest of the running day is very necessary.
3. Strengthen the strength training to run more healthy
1 hour of exercise every day is very important, the rest of the day is not nothing to do with sports, make good use of the rest of the day, you can strengthen the power training.
Push-ups, planks, squats, wall squats, and curls are all good strength training methods. Among them, deep squats and wall squats are good for protecting and strengthening the knee joints. In addition, you can also cross other forms of exercise in the rest of the day, such as cycling, swimming, etc., these exercises are less impact on the legs and knee joints.
Strength training not only prevents and minimizes running injuries, but also improves your ability to run more easily.
4. Learning about running
Running seems to be very simple, it seems to wear a pair of running shoes can start running. In fact, running is really a technical job, if you don't learn about running, just focus on running blindly, waiting for your inevitable running injury.
To learn some of the basic knowledge of running, such as running posture do not have hard injuries, running before the warm-up, running aerobic jogging is the main running, running after the stretching must be, and wear professional running shoes, choose to run as far as possible do not run in the cement road running, running to increase the amount of compliance with the 10% principle of aerobic jogging and fast running 8020 rule.
The real insistence on running is not to run every day, but to run to the old health. When you encounter knee pain, you should stop running, according to the above 4 points, so that you can run healthily from now on.
I am Xiang 168, a passion for running and constantly learning to practice runners, a like to read and share the text of the 70, welcome to have *** with the interests of friends to communicate, *** with the learning and growth.