Some sports enthusiasts may experience knee pain after exercising. Can you continue running when your knees hurt? What are the effects of running on the knees?
Can you continue running when your knees hurt?
It is generally not recommended to continue running when your knees hurt.
Incorrect running posture and unsuitable running shoes are likely to be the main causes of knee pain while running. If you experience knee pain, you should slow down gradually and shorten the distance between your current position and the finish line. If your knees hurt after running, you should rest adequately and reduce the intensity of running the next day. If your knees still hurt the next day, you can do some rehabilitation exercises.
Effects of running on the knees
During running, the thigh muscles contract repeatedly, causing the knee joint to flex and extend repeatedly, resulting in excessive pressure on the patellar tendon. When the pressure reaches a certain level, it can easily cause minor damage to the patellar tendon. Over time, this can lead to localized aseptic inflammation, as well as degeneration and brittleness of the patellar tendon, and even tearing.
What to do when your knees hurt while running
At the beginning, it can cause minor tears in the patellar tendon. At this time, your body will try to repair these injuries. Therefore, to minimize the damage and promote the relief of knee pain, if you find your knees hurting while running, you can slow down gradually and transition from running to brisk walking.
How to relieve knee pain from running
Local cold compress
When knee pain is significant, you can apply a small ice pack or a towel soaked in water to the painful area for 2-3 times a day, 5-15 minutes each time. Cold compress can relieve pain, promote the regression of local inflammation, and is an effective method for early relief of knee pain.
Half-squat against the wall
Lean your back against the wall, place your feet 45-60 cm in front of your body, slowly bend your knees to less than 90 degrees, and keep your knees from exceeding your toes. Count to 6 after your thighs feel sore. If possible, place a ball between your knees and do 8-12 repetitions for 5 sets.
