Lack of exercise:Usually not often exercise or do not exercise at all, the body does not have a buffer stage, suddenly participate in a more intensive running, knees and other joint parts can not adapt to a lot of load than usual, it is easy to produce pain or uncomfortable feeling in running .
No warm-up exercise:Before running, without warm-up exercise, the joints and muscles of the body can't ease over to start running, which easily leads to knee ligament injury and knee pain; coupled with inadequate warm-up exercise, it is easy to cause the knee joint can not secrete enough lubricant, and knee wear is serious when running. It is more prone to knee pain.
Incorrect running posture:Incorrect running posture, such as long stride span and Toe Out can easily increase the wear and tear of knee cartilage, which makes the knee joint bear more pressure, thus causing knee pain when running.
Heel landing first:When running, some people like to use the heel to touch the ground first, but the heel to touch the ground will cause greater impact on the knee and other joint parts, and the knee joint wear is more serious when running, causing knee pain.
Inappropriate shoes:If wearing high-heeled shoes, leather shoes, sandals etc. These are not suitable shoes for running to participate in the exercise, will cause a great impact on the knee joint, increase the pressure on the knee, the knee joint is easy to damage, pain and other discomfort. When running, you should wear running shoes to join in order to avoid knee pain caused by shoes.
An unsuitable site:Running on a hard cement site with poor elasticity can have a great impact on the knee, which can lead to knee pain. Running is best to choose a good place like plastic playground and relatively soft ground.
Without wearing protective gear:People who have abrasion of their knees or muscle strain do not pay attention to wearing sports protective devices such as kneepad when running, which can lead to knee wear and aggravate the feeling of knee pain when running. Wearing a kneecap can relieve the pain of knee wear to a certain extent.
Ways to deal with it
Keep your knees warm:Don't let your knees and legs get cold anymore. Especially in the air-
conditioning room, you can put an extra blanket on your knees or put on a pair of knee brace.
Wearing sports protective gear:Wear sports gear such as ankle pads and knee pads when running.It can help reduce the wear of the knee, thereby reducing the pain and making the knee more flexible, playing a certain protective role.
Correct posture and proper amount of exercise:Running should use correct posture to avoid knee pain. During running, you should keep you head up and eyes looking straight ahead and your shoulders should be relaxed. We should also grasp the intensity of exercise and control
the amount of exercise. Let the knee have a rest time.
Massage knee joint:When knee pain occurs during running, there will be some tender points around the knee joint. After finding these tender points, you can massage them with your thumb from light to heavy. It is appropriate to have a feeling of sour swelling. Each pressing point can be roughly kneaded for about 1 minute, which can relieve pain and promote local blood circulation.
if there is any injury in which part of the knee joint.