Running is a common sport in life, but excessive wear and tear on the knee joint when running, bearing pressure greater than several times the weight, may lead to knee pain. Then how to recover from running knee pain?
Relax your legs after running
The accumulation of lactic acid produced in running can also lead to knee pain, so do not stop immediately at the end of running, you can slowly move, like jogging, brisk walking, walking, etc. Gradually stopping can help relax the leg muscles and joints and relieve pain.
Static stretching of the legs
Static stretching of the legs can help relax the tight leg muscles and also help relieve knee pain, static stretching can focus on stretching the thighs (front, back, inside and outside), calves (front and back), hips (front and back) and other parts.
Ice
Ice is able to make local vasoconstriction, reduce blood circulation, which can reduce the tissue metabolic rate and inhibit the occurrence of inflammation. In the running knee pain, you can use ice to relieve the knee, to reduce the degree of tissue trauma and accelerate the purpose of tissue repair. The ice can be wrapped in a towel, or the towel soaked in ice water on the knee, pay attention to the time should not be too long.
Replenish energy
After running, you can not only drink water to replenish the body's lost water, but also eat foods that can replenish energy to help the body recover, such as foods rich in protein, carbohydrates and foods containing potassium.
Massage your knee
Running with knee pain can be done by massaging the muscles around the knee to help relieve the pain and also to improve local blood circulation. You can also find the pressure point and use your thumb to rub it from light to heavy, to feel the soreness and swelling.
Different recovery methods for different parts of the knee pain
Lateral knee, iliotibial band pain
Lie on your side
With legs together and knees bent 90 degrees, lie on your side and slowly lift the knee of the top leg upward until the knee is separated by one palm width. Hold for a while, then ease down, taking care not to move your feet or turn your hips over to lie flat.
Hip Squat
Stand against the wall with the uninjured leg, tuck and lift the hip, keeping the hip contracted to the limit, then slowly bend the injured knee to 45 degrees, hold for a while, and slowly straighten the knee.
Double hand and double knee stretch
Lie flat on the mat with the injured leg raised and the thigh and hip at 90 degrees, push and pull the knee and ankle over the other leg, hold until you feel the outside of the hip being stretched.
Around the knee, front knee pain
Half Squat Wall Root
With your back against the wall and your feet located 45-60cm in front of you, slowly bend your knees to an angle of less than 90 degrees, keeping your knees no higher than your toes, hold for a while and then straighten your knees.
Single leg squat
Place the injured leg on a step, slowly bend the knee until the other leg touches the ground, then slowly even the knee.
Leg Press
Adjust the pedal so that the knee is at a right angle, then place the foot on the pedal, push the foot so that the knee is even, then slowly flex the leg, being careful not to fully straighten the knee and keep the foot on the pedal.
Above the knee, quadriceps tendonitis
Stretching calves
Feet facing the wall, legs open front and back, hands on the wall, heels on the ground, one leg straight behind, slowly bend the knee of the front leg until you feel the calf of the back leg being stretched.
Kneeling stretch
Kneel on one leg, tuck your hips and move your hips forward until you feel a force acting on the front thigh, without leaning forward and twisting your hips.
Stretching the rear hamstring
Lie flat on the mat with one leg straight and one leg raised, thigh and hip at 90 degrees, slowly straighten the knee of the raised leg until you feel the back of the thigh being stretched. Hold for 5 seconds, lower, and make 10-15 sets.
