How long does it usually take for a running knee to recover from running knee pain

As the most popular injury, running knee has always been a pain for many runners, so it is urgent to figure out its causes and get the solutions, here is some information about running knee.

How long does it take to recover from a running knee?

Due to the complex structure of the knee, the recovery time is related to physical fitness, severity of the injury, level of rehabilitation and other factors, there is usually no specific recovery time, but it takes at least 30 days to improve with normal rest.

What is running knee?

Running knee is medically known as patellofemoral joint pain syndrome. The pain is caused by the patella not sliding properly in its groove. Running knee is a fatigue type of injury.

Why does running knee occur?

1. Increase in intensity

The increase in training intensity mainly refers to the increase in speed, distance and time, without gradual progress, the body's ability to increase at a rate that does not catch up with the increase in intensity, then the body is subjected to a large load, and if there is no good recovery, it is likely to lead to the development of running knee.

2, running shoes problems

Running shoes for knee health is very important, if not according to their own weight, foot shape, running method to choose the right running shoes, then the chances of injury increased greatly. If running shoes exceed the service life will also produce risks, usually a pair of running shoes life in 500 to 700 km, it is best not to exceed this distance.

3、The problem of running routes

If you choose a large number of lines with great elevation changes, then repeated uphill and downhill is very harmful to your knees, especially for people who have not trained for uphill and downhill.

Running knee treatment plan

1. Stop training and rest

It is recommended that if the problem is serious, please do not continue to run, if there is serious damage to the knee is irreversible, so do not insist, rest is a better means of recovery.

2、Stretch and massage the leg

Stretch the muscles around the knee, such as the calf triceps and quadriceps, and massage them to stretch and stretch them, which can help relieve tension in the knee and reduce pain.

3, think about the cause of the injury

Analyze and think about the causes of injuries, the previous experience can help you avoid the next injury, more help you break through the bottleneck of training.

How to prevent the production of running knee

1. Wear shock-absorbing running shoes

A good pair of shock absorbing running shoes can absorb most of the impact of the ground, reduce the pressure and wear on the knee joint, and relieve the pain of the leg muscles. Many running shoes use very high-tech materials that can absorb the impact while giving rebound, allowing you to run more energy-efficient and lighter.

2、Adjust your running posture

Most runners with knee injuries are caused by incorrect running posture, especially the toe direction and knee direction to keep in line, otherwise it will lead to a steep increase in knee joint pressure and a high risk of injury.

3, strengthen the muscles around the knee joint

The stronger the muscles, the stronger the strength and more stable, and the greater the load that can be carried, strengthening the muscles around the knee is an important means of protecting its safety. Here we recommend static squat training against the wall, static training, convenient and safe and effective.