With the improvement of material living standards and the increasing number of sports lovers, more and more patients have knee pain after sports. Why do these sports lovers have knee pain? Now follow this website to learn about it!
Recently, Mr. Wang, who ran a marathon for half a year, came to the bone and joint sports specialty of the hospital for treatment due to knee pain. It was learned from the hospital that Mr. Wang was diagnosed with knee articular cartilage injury, meniscus degeneration and a small amount of joint effusion through magnetic resonance examination. At present, Mr. Wang's pain disappeared through systematic treatment.
Mr. Wang, 38, started running to lose weight half a year ago because of obesity. He insisted on running 3-5km every day. He exercised a lot. He didn't stretch before running and didn't relax after running. He felt slight pain and soreness in his knee joint after just starting to run. He thought it was muscle soreness after exercise and didn't see a doctor. He kept running. Recently, the pain in his knee joint has become more and more obvious, and he felt pain and discomfort without exercise, It was obvious to go up and down the stairs, so he came to the bone and joint sports specialty of the hospital for treatment.
The knee joint is the largest and most complex flexion and extension joint of the human body. It is the key to maintain our basic mobility. It bears the weight of the whole upper body and thighs during exercise. The knee joint is helping us absorb vibration, disperse pressure and slow down impact as much as possible. Whether exercise will damage the knee joint depends on its own age, weight, walking or running posture, amount of exercise, lower limb muscle strength and the condition of the knee joint. Then the weight is too heavy and the muscle strength is not enough; People who have suffered trauma or congenital dysplasia of the knee are not suitable for long-distance running.
For knee pain after exercise like Mr. Wang, we should first make clear whether it is organic injury or functional injury. At present, MRI is the best examination method for bone, joint, tendon, ligament and articular cartilage. It has the characteristics of no radiation, clear image and high diagnostic accuracy. If the magnetic resonance examination is normal, the knee pain is mostly caused by functional injury. It needs to be repaired and recovered with strength exercise and stretching under the advice and guidance of doctors. If the magnetic resonance examination results are abnormal, most of them are organic injuries, which need to be treated under the guidance of professional sports medicine medical staff.
A marathon runner like Mr. Wang must develop good exercise habits, such as weight control; Strengthen the exercise of lower limbs and core muscles; Correct the running posture, stretch before running, relax after running, and check the knee regularly to prevent knee strain inadvertently. In addition, choosing appropriate equipment and controlling the amount of exercise also have a certain effect on the prevention of knee diseases. In a word, only correct exercise posture, good exercise habits and scientific exercise can gain real health.
Tips for long-term running knee protection
1. Control your running posture. For ordinary runners, good running posture can reduce the damage of knee joint during running. The correct running posture is to keep the upper body stable and the lower body extended enough. The lower legs and feet must be in front of the knee. When the foot lands, the knee joint bends slightly.
2. Warm up before running. Many sports injuries occur in the early stage of sports, at which time the body has not fully adapted to the state of sports. Therefore, we must warm up first to make all parts of the body stretch out. The knee joint of the human body also needs a process of adaptation before the activity, and then we can exercise better.
3. Do what you can. Follow step by step. The feeling of running is very important, which mainly refers to the fatigue of muscles and body. If the body is very tired, it is best not to overload exercise, and then add the amount after slowly adapting to the state.
4. Strengthen muscle training. The strength of leg muscles, especially thigh muscles, can provide corresponding protection for knee joints, especially quadriceps femoris and tensor fascia lata. There are many ways to practice thigh muscles, such as lunge squat, deep squat, climbing stairs and squatting against the wall.
5. Try to choose a softer ground for exercise. Use plastic track or flat asphalt road to avoid excessive impact on the knee joint during exercise.
Three small movements to protect the knee
Squat horse step. Hold for 5 seconds and repeat 20 times to ensure that the direction of the knee is between the first toe and the second toe.
Lunge leg press. Relax your shoulders and back, take one step forward with one foot, heel on the ground, bend your knees 90 degrees, thighs parallel to the ground, the other leg also bend your knees 90 degrees, toes on the ground, and keep your body upright for 10 times with both feet.
Step backwards. Back to the step 20 cm above the ground, stand on the step with one leg, the toes pointing straight ahead, and the other knee is always not bent. Keep your balance, then return to the starting position and do 10 times with both feet.