Starting to run, many people experience discomfort in the knees, pain in the joints and ligaments. This problem can affect not only beginners, but also physically developed people who have a huge arsenal of different sports in which they were involved.
It is associated with the weakness of the knee joints. The legs are simply not ready to hold the load for a long time while running.
Runner pose
Running is quite a serious load on the body. In the process of running, a state of elasticity of the body should appear, which is provided by a number of muscles. There is such a thing as "runner pose". It is very important that this pose does not fall apart.
It is necessary to maintain the correct balance of the body, i.e. the supporting platform - the hip joints and everything that is above it, namely the body of the body, shoulders and head. To avoid squeezing the chest, thereby interfering with full breathing, the shoulders should be relaxed.
.
Causes of knee pain when running
There can be several reasons for painful knees when running:
- fragile muscles. A sedentary, inactive lifestyle leads to poor muscle support for the joints;
- various long-standing injuries not only to the knee joints, but also to the feet, pelvis or back. For help, you can contact a chiropractor;
- improper diet, leading to a lack of vitamins and minerals in the body. As a result, the regeneration of joint tissues is disrupted;
- incorrectly chosen running technique. Since there is no universal, ideal for every technique, it is important to choose one that is comfortable for yourself;
- Incorrectly Fitted Shoes: Each shoe has its own running life, which the manufacturer claims. Typically, this figure is underestimated by marketing in order to increase sales. Ideal for running - shoes with orthopedic insoles;
- excessively high loads. Running, like any other sport, requires balanced training, gradualness, and proper rest.
The mechanism of the knee joint is quite complex. The appearance of any alarm signals may not pose any danger, or it may signal a serious problem:
- clicks in the joint;
- knee cracking;
- limitation of joint mobility;
- joint closure;
- accumulation of fluid under the patella;
- knee pain.
If you develop any of these symptoms, it is recommended to see a doctor.
How to Strengthen Your Knee Before Running - Exercise
Running exercises are especially important at the beginning, because help you adapt to running faster and get stronger. But in any case, you should not neglect the warm-up before running.
When kneading the knee joints, there is an active release of synovial fluid that lubricates the joint and softens the shock load on the knees. You can start with the usual rubbing with your palms around the kneecap for 2-3 minutes.
Stretching
Dynamic stretching is an important part of the warm-up before running. An unheated, inelastic muscle is much more susceptible to injury, and also expends more energy while running, which significantly reduces the effectiveness of training. The elementary stretching complex includes all the main running nodes and muscles.
Basic exercises:
- rotation of the head, arms, knees;
- mixing and diluting the shoulder blades;
- alternate squats on an extended leg;
- alternating pressing the knees to the chest;
- alternating pressing the ankle to the buttocks;
- tilts of the body on straight legs, touching the toes with the brush;
- alternating bouncing on one leg.
Doing dynamic stretching while walking makes it more effective, allowing you to maximize muscle relaxation. To train the musculoskeletal system, and in particular, the muscles that hold the knee joints, it is recommended to do the following exercises.
Stand on one leg
- In traditional Chinese medicine, this exercise is called "The golden rooster stands on one leg."
- It is necessary to stand in this position for several minutes with your eyes closed.
- At first, you can stand near a wall or some other support, if necessary, stick to it, but over time try to do without support.
Standing on an unstable surface
- By doing the previous exercise, you can make it harder for yourself.
- To do this, you need to stand on a special unstable platform or something soft from the available means, for example, a pillow folded in half.
- Similar to the first exercise, you must try to keep your balance while standing on one leg.
Jumping on one leg
- You can perform 10-15 times several approaches, slightly lifting off the floor and gently returning to its original position.
- Each next jump should be repeated only after complete restoration of balance.
Arrow Jumping
- For this exercise, you need to draw on the floor or imagine in your mind a small square, approximately 20 * 20 cm.
- Next, jump on one leg from corner to corner of this square, first clockwise, then against, gradually increase the length of its sides and the length of the jump, respectively.
Jumping diagonally
It is performed similarly to the previous exercise, only you need to jump diagonally, alternately on each leg.
These exercises help to stabilize the position of the body, and the knee joints respond quickly to changes in it.
How to run correctly so as not to hurt your knees?
The running technique, formed and refined during training, consists of the physical ability, the level of coordination and the feeling of the runner.
The running wheel is the folding of the leg, its carrying, setting and repeating the cycle. Performing it correctly will ensure the safest running possible against injury.
One of the most common mistakes in running technique is the so-called "sticking" of the foot into the floor, instead of a smooth landing on the entire foot. This is a fairly important element leading to knee injuries and malformation of the muscular system. The position of the leg should be strictly under the center of gravity.
In terms of body position, a strong forward bend of the torso causes the sensation of falling, which increases the load on the foot when placing the leg. Bending the trunk back also has a negative effect: the load on the hips and calf muscles increases. All of this can lead to grass and greatly reduce the effectiveness of the workout. The torso must be kept straight, in line with the pushing leg.
Excess weight has a negative effect on the knee joints. To avoid a high shock load, before starting jogging, you should adjust your diet and give preference to more gentle sports, such as brisk walking or swimming. This will help you shed excess body weight and prepare your body for the heavier workload.
The main principle of safe and effective running technique is to be able to listen to your own body. It is necessary to understand whether the load is correctly selected, whether the chosen running technique is comfortable, whether the equipment is comfortable.
Specific running goals are set based on the distance you want to overcome and experience. Observing certain rules, you can not only not harm your health, but also benefit by increasing tone, endurance, training the respiratory and cardiovascular systems.
