Fans of an active lifestyle often face the problem of pain in the legs below the knees. And this applies equally to beginners and professionals. There are many reasons for this, we will investigate the most common causes of pain in the legs below the knees.
Aching pain in the legs below the knee after running - causes
The reasons may be commonplace. For example, the wrong approach to running technique, micronutrient deficiencies, lack of warm-up, flat feet, unsuitable shoes, etc. Pain below the knees may indicate the presence of old injuries, inflammations, bruises.
This may not be associated with running, but speaks of the manifestation of serious joint diseases, disruption of the spine and bones. Consider the most common physiological causes. They will help determine the type of injury and begin treatment.
Inappropriate location for jogging
You cannot choose areas for running with irregularities, elevations. Avoid running on hard surfaces such as asphalt. This leads to the formation of microtraumas.
Because the load of the body is redistributed unevenly, especially on the feet. It is better to play sports on a non-rigid surface: squares, stadiums, forests, parks.
Running without warm-up
Warming up before each session should be the norm. You can not start active movements barely jumping out of bed. Because the abrupt transition from sleep to movement can result in severe stress and lead to unbearable, aching pain in both legs below the knees.
The principle of the warm-up is simple - blood circulation improves, more oxygen and nutrients enter the muscle tissue. Experienced runners don't make these mistakes.
High running speed
If the whole body hurts after exercise, and aching pain in the legs does not allow sleep, you need to reduce the duration and intensity of training.
The load is metered only according to the state of health, or if there is a heart rate monitor according to the heart rate indicators. With an average degree of fitness, the heart rate should be 50-85% of the maximum.
It is calculated experimentally and focusing on your well-being, according to the following formula:
220 minus age
This is the only way to determine what running speed is shown to a particular person. If your running speed affects your health negatively, slow down.
Cold shower immediately after running
A cold shower after a run will only do harm:
- muscle growth slows down;
- longer post-workout recovery time.
Anyone who just wants to improve their health, or to achieve athletic results should first cool down after a run. And then take a warm shower, you can contrast. Only in this case, the person will not be bothered by aching pain in the legs below the knees.
Uncomfortable shoes
You can't run far without the right shoes. From uncomfortable shoes, aching pain in the legs below the knees will be provided to the runner even during the run. Therefore, you need to take care of this in advance and buy suitable shoes, and it is advisable to choose according to the season.
In the summer, the upper of the sneaker should be mesh, in the winter it should be made of waterproof materials and insulated. The surface of the track also needs to be taken into account, because there is no universal shoe.
And don't forget to try it at home. Good shoes distribute the load correctly between the calf muscles.
Exercise too intense
A person wants to feel the immediate effect of training, and therefore often overestimates his capabilities. As a result, the body does not have time to recover. A functional overload of organs and systems appears, which over time will lead to various diseases and trauma.
Intensive workouts weaken the immune system, provoke inflammation of the joints, and hormonal disruption. We must not forget that the main principle of training is gradualness.
What diseases cause leg pain below the knee after running?
If the runners even strictly follow all the rules, the pain syndrome does not bypass them. This is due to regular overloads and microtraumas.
Leads to aching pain and consequences:
- injuries;
- inflammatory processes;
- degenerative pathologies.
1st place is occupied by injuries of the knee joint, due to stress.
Develops:
- damage to the ligamentous apparatus and meniscus;
- dislocation or inflammation of the knee joint.
The second most frequent pathology leads to other diseases: bursitis, tendinitis, arthrosis, synovitis, etc. The third place is occupied by degenerative processes of connective tissue: arthritis, osteoarthritis, rheumatoid arthritis, etc. Let us describe some pathological causes in more detail.
Vascular problems
The most common concern is aching pain due to systemic vascular diseases. This is due to violations of the venous outflow of the initial stage.
The aching pain always appears unexpectedly, often goes away on its own. Running is prohibited in general, with the following diseases: endarteritis, thrombophlebitis, varicose veins.
Joint diseases (arthritis, bursitis, arthrosis)
Diseases of the joints can provoke inflammation and disease: arthrosis, arthritis, bursitis, etc. They can cause unpleasant pain in the legs. If you keep running, the inflammation will progress. Causing incessant aching pain in the legs below the knees.
If you do not start treatment, the joints will gradually become less mobile and begin to slowly collapse. With these diseases, it is necessary not to limit jogging, but to completely eliminate them. You need to consult with your doctor, and discuss with him about the appropriateness of further exercise.
Ligament rupture
Ligament rupture can cause unbearable leg pain. Inadequate loads and injuries lead to this. Any unevenness in the road can lead to a similar ending. In all cases, you need to apply a bandage and consult a doctor.
Ligament tear is accompanied by:
- sharp soreness;
- tissue swelling or swelling;
- limitation of joint mobility.
At full rupture, it appears:
- cyanosis of the skin;
- accumulation of blood in the ankle;
Leg injuries
Common causes of aching pain in the legs below the knees are due to injuries:
- calf muscles;
- partial, complete rupture of muscles and ligaments.
Aching pain below the knees can damage the peripheral nervous system. This is especially inherent in people who do not follow their lifestyle. Frequent leg injuries can speak of neoplastic neoplasms, in particular malignant ones.
Injuries that occur as a result of falls, blows happen due to the fact that the body did not have time to adapt to the load. It can be a fracture, sprain, tear, ligament rupture. Of course, this does not apply to diseases that a person already has. If the same place hurts for several days, it is an injury.
Popliteal cyst rupture
The popliteal cyst, or more precisely the Baker's cyst, is a non-dangerous tumor-like formation that develops in the rear of the popliteal fossa. The cyst develops as a result of various pathological processes. It manifests itself in different ways, it can be asymptomatic.
Or, conversely, be expressed by aching pain under the knee. A common complication of Baker's cyst is rupture. This happens when the cyst grows in size. When bursting, the contents sink down to the lower leg. It causes aching pain, fever.
Preventive measures
At the beginning of training, aching pains below the knees may appear. One has only to endure a little, and the pain goes away.
If we are going to do without aching pain, some preventive measures cannot be violated:
1. If you move correctly, an unusual sensation will appear.
As if the leg muscles are not involved in running:
- tighten the stomach;
- hands work rhythmically;
- raise the body only with a sigh;
- it is necessary to roll from the toe to the entire foot.
2. You need to drink plenty of water to remove waste products.
3. You can not drink coffee or strong tea before jogging, this dehydrates the body. And it badly affects the heart and blood vessels.
4. It is necessary to practice regularly, not to take long breaks.
5. Watch your diet, you need to eat foods containing magnesium, potassium and calcium: beans, flaxseed oil, beef, fatty sea fish, lentils, spinach, nuts, seaweed, etc.
6. Warm up, use walking, or simple gymnastic exercises.
7. You cannot end the workout abruptly, without a transition. Lactic acid can build up in the muscles. From running, go to step, restore your breathing.
8. Shoes should only be athletic. This is especially important if training is carried out on a hard surface. Shoes should firmly fix the foot, ankle and absorb impacts. Rubber stadiums are best suited.
9. Physical activity should be gradual, without overload.
10. If you have any health problems, it is not superfluous to consult a doctor before exercising.
11. If you have flat feet, it is best to immediately pick up orthopedic insoles with an instep support.
12. Jogging is best in the late afternoon.
13. It is useful to combine running with walking.
Running brings a lot of positive emotions, tightens the body, relieves nervous tension. The benefits of running are greater than the potential for trouble. Running is good at any age. And insignificant painful sensations cannot become a hindrance to exercise. Therefore, arm yourself with knowledge and run to your health!
