How long should I rest when my knee hurts during running?
How long should I rest for running knee pain? Protect yourself while exercising. In our daily exercise, moderate exercise can be full of enthusiasm for life. This sport requires a lot of physical fitness. Here, I will show you the benefits of how long you should rest when running with knee pain.
How long should I rest for running knee pain? 1 1. For knee pain, you can apply safflower oil to your knee, which will help speed up the blood circulation of your knee and relieve it quickly. Pour safflower oil on your palm, then cover your knees with your palm, and then rub with your palm at the same time to promote the absorption of safflower oil and enhance the effect.
2. Hot compress helps to accelerate the blood circulation around the knee, accelerate the rapid decomposition of lactic acid around the knee, facilitate muscle recovery, and quickly relieve knee pain. Cover your knees with a hot towel. You can also take a bath, and adding vinegar and safflower to the bath water is better, which is also conducive to relieving general fatigue.
3. Take aspirin or ibuprofen. To relieve inflammation, take 650mg aspirin or 400mg ibuprofen three times a day for 1-2 weeks. If you have stomachache or bloody stool during taking the medicine, please stop taking the medicine immediately.
What is the reason for running knee pain?
1, iliotibial tract friction syndrome
The problem of iliotibial tract is a common injury for runners. Friction syndrome of iliotibial tract occurs when the tendon from hip to knee tightens and becomes inflamed, which makes the external knee bone ache. If you feel pain in your knees while running, it may be iliotibial band friction syndrome.
Leon, M.D., an orthopedic and joint expert, said that the only way to relieve the pain of iliotibial band friction syndrome is to rest the tendon completely, that is, stop running. Physical therapy can also diminish inflammation. If the situation is not serious, you can stretch the pain with a yoga roller after running.
2, tendinitis
If you increase the running mileage or exercise intensity in a short time, excessive use will make your knees tense and inflammation around your tendons. This overuse is called tendinitis.
Tendonitis is usually relieved by rest, ice compress and pressure dressing. Scott Weiss, a sports physiologist and registered physical therapist, suggested eccentric exercise.
Step 3 run your knees
"Running knee" is similar to iliotibial tract friction syndrome. Runners will feel discomfort of knee cartilage during exercise, with mild to moderate pain. Runners with "running knees" will feel pain in their knees when going up and down stairs or sitting for a long time.
Experts recommend hamstring stretching and leg lifting. These stretching exercises after running will help your legs become stronger and prevent pain during running.
4. meniscus tear
Meniscus is located on the articular surface of the medial and lateral tibial plateau, and its function is to increase the stability of the spherical femoral condyle and tibial plateau. Unstable bending or falling can lead to meniscus tear. This usually leads to slight swelling of the knee joint, which is painful when bending the knee.
The only way to confirm meniscus tear's treatment is to see a doctor, who will usually ask you to have an MRI. External tear can be cured by rest, and if it is serious, surgery may be needed.
5, anterior cruciate ligament/medial collateral ligament tear
There are many reasons for ligament tear, such as inexplicably spraining the knee (falling on the turf while running) or being stopped suddenly. Anterior cruciate ligament connects femur and knee on the lateral side of tibia; The medial collateral ligament plays the same role in your knee.
Generally speaking, runners rarely encounter ligament tears when running leisurely. If you hear a loud noise and suddenly feel quite painful, or your leg can no longer bear the weight, you may have torn the anterior cruciate ligament or the medial collateral ligament. At this time, it is necessary to see a doctor as soon as possible to find out the best treatment and rehabilitation plan.
6. Knee sprain
If you feel a little shaky in your knees, the weight on your knees may have exceeded the acceptable range. Either you walked too much, or you had a bad fall. When this happens, your knee will be sprained.
How to deal with running knee pain?
1, don't stop to rest immediately after running, and do long activities, such as jogging. It takes about 10-20 minutes to gradually stop the exercise before the lactic acid produced by the exercise can be released.
2. Be sure to stretch all over after running. Static traction is adopted, focusing on several major muscle groups: thigh (front, back, inside and outside), calf (front and back), hip (front and back), trunk (upper back, lower back, chest and abdomen), shoulder and neck. It is best to keep each stretching action for 20-30 seconds, at least two cycles. Static stretching can accelerate the relaxation of muscles and help the recovery of spastic muscles.
3. Because of the damage of muscle microstructure after training, hot water bath will accelerate the blood circulation of injured muscles, thus aggravating the damage of muscle microstructure, so the second day after hot water bath will definitely be more painful than the second day after cold water bath, and it will also increase people's fatigue and even lower blood sugar. However, ice compress or cold water bath makes the capillaries of injured muscles contract, so that the damage of muscle microstructure caused by training will not continue to expand; At the same time, cold compress can also relieve pain.
Drinking water after running is enough to replenish the water lost by the body, while drinking sports drinks is more conducive to the recovery of the body. Secondly, don't wait too long to eat after a long run or a quick run. Studies have shown that muscle can easily repair liver sugar within 30 minutes after exercise, that is, eat more alkaline foods, such as fruits, vegetables and bean products, so as to maintain the basic balance of pH in the body and eliminate fatigue caused by exercise as soon as possible. It can minimize the degree of muscle sclerosis or pain.
5. Massage after running is the most effective way to eliminate fatigue. It can be done 20 minutes after the end of the exercise or before going to bed on the night of the exercise. Start with a light press, gradually transition to massage, kneading, pressing and punching, plus local shaking, pay attention to starting from the limbs. Stretching muscle activity 10 minutes after muscle stretching exercise can eliminate muscle tension.
How long should I rest for running knee pain? 2 1. Incorrect running posture has a great influence on my knees. Change your running posture. There are many tutorials available online.
2. The place where you run is too hard, which has a great influence on your knees. Don't run on the concrete floor. It is best to run in soft places such as grass and beach. The school playground is also good, followed by asphalt running, and the trails in the park are not bad.
This pair of shoes doesn't fit. Maybe you need shoes with better cushioning. Try to measure your feet. If you are everted-high arch-without splayed feet or splayed feet-then you need shock-proof running shoes.
Inversion (insufficient eversion)-no external splayed feet or external splayed feet-low arch-then you need a stable type.
Severe varus-typical flat feet-severe abduction-then posture correction is needed.
4, the amount of exercise is too large, try to run less.
5. Before running, put about 1500 ml of water into the freezer for about 2 hours. Immediately after running, ice your knees with cold water in two medium-sized sealed bags, which can relieve the pain.
6. You can give yourself a massage