Run five kilometers a day should be how to maintain the knee after a long run how to protect the knee

April 23, 2023

The knee provides important stability during weight bearing and support movements. The proper alignment of the thigh and tibia bones, as well as the complex structure of ligaments, tendons and cartilage, is what makes the body stable. Here are some ways to soothe and maintain your knees.

Push the kneecap to the sides

Sit in a comfortable position with your legs straight but not stuck tight. Gently hold the kneecap with the tips of your thumbs and other fingers. Gently push the kneecap inward (toward the other leg) and then outward, feeling if your body is more receptive to pushing to one side or if the movement is blocked. Push the kneecap in the direction you are more accustomed to and more relaxed, and hold for 10-30 seconds.

Push the kneecap up and down

Release the kneecap and check to see if the range of motion has increased in both directions (if moving to either side doesn't go well, you may need to lie back slightly to relax the kneecap). Next, let the kneecap push down toward your feet and then up toward your head, again assessing the ease and comfort of the movement. Push in the more relaxed direction for 10-30 seconds.

Push the kneecap in a diagonal direction

Then check to see if the kneecap can be pushed diagonally, up and out, down and in, then up and out. Relax and check that the range of motion is expanded in all four directions.

Primary knee relief position

Bend your knee and place your ankle on the other knee. You can gently place your fingers on the sore spot and notice if it becomes tender or starts to throb. You can sit or lie down while in this position to see which is more comfortable. Place your hand on your heel and gently twist your heel toward your knee. To adjust the position of the sore spot, change the bend in the knee and lift the ankle slightly until you feel that the sore spot has softened down as much as possible or released a pulsation. You will know what is the best position for relief because the soreness will be dramatically reduced, the tissues will soften, and you will feel the sore spot pulsate slightly. After deciding on the best position, slowly press upward from the twisted heel toward the knee and feel if the sore spot appears to throb or soothe. Hold this position for 10 to 30 seconds. Slowly relax so as not to return to stagnation.

Anatomy of the knee

The bones that make up the knee joint include the thigh bone, tibia and kneecap. On the outside of the tibia is another lower leg bone called the fibula. The fibula is only connected to the other lower leg bone, not to the thigh bone. The fibula acts like a flying arch that supports the lower leg and is very important, although it does not directly support the knee.

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