The knees are one of the most important joints in our body. They play a vital role in our active lives and in running, especially in fast running and light running. The knees are rightly considered the weakest part of the body. At least 30% of pain injuries during high-speed and light-running races are related to the knees. It is estimated that in the United States, where exercise is more popular, there are millions of people who run at a brisk pace each year. Millions suffer from severe knee pain.
Regardless of age, physique, or gender, 9% of those who climb mountains and run on rough terrain walk an average of 20 miles each week and injure their knees during the exercise, while running 25 miles and 35 miles per week. Among the people, the rate is eleven and fourteen percent.
In comparison, 17% of those who run 40 miles have severe knee pain.
According to experts, in fact nature did not make our knees for long distance running.
In the knee, the joints of the two weight bones of the thigh and the shin are pressed together. In this process, with each step of the runner, the knees get two and a half times more weight, pressure and pressure than their weight. In a race of one mile, about seven hundred and fifty on these bones of the joint
The emphasis is on time.
In the 40-mile-per-week race, each knee receives 30,000 blows or injuries. As the distance increases, the risk of injury increases as the bones end up rubbing more and more.
There is no doubt that some people's knees are perfectly fine despite the sommeal race, while some knees respond very quickly. Some natural defects also cause knee pain.
They can cause pain in different parts of the legs as well as the knees.
According to sports medicine experts, there is a series of muscles, ligaments and curved bones that move from the forearm to the toes. In this long and interconnected chain where a minor complaint arises, the most The most common pain is in the knees, as they are the weakest part of the body.
Once injured, there is a high risk of pain and soreness in the knees at any time. The best course of action is to exercise caution. If you run fast and light, do your best to keep your knees in check. But do not put unnecessary pressure. This precaution will protect you from big problems
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You definitely use running shoes.
The middle of these shoes is solenoid, which means they are soft and flexible, which makes them less prone to jerks during the race, but they lose the ability to withstand jolts after 300 to 500 miles. If you run 25 miles, it is important to buy new shoes every three to six months.
Moving the muscles around the knees increases the friction between them, so it is important that you practice stretching and stretching them.
This will not only keep them flexible but will also make them more flexible with these exercises. In addition to the back and front muscles of your thighs, the flexibility of the shin muscles will also increase.
To keep the pressure on your knees to a minimum, it is important that you do not increase your distance by more than 10% per week, that is, you do not increase your distance by more than one distance in a week and three times a week. Don't run too hard.
As increasing the speed also increases the risk of knee injuries, do not increase your exercise, ie total running distance, by more than 8%. It is also important that you do not run down the slope and that Make sure that the outer edges of your shoes do not penetrate so much that your feet start to turn outwards during the race.
Despite these precautions, if the knee is injured, consult a specialist who has successfully treated the injured knee, on the advice of other runners or your doctor.
Be wary of a doctor who will recommend that you buy expensive shoes after a thorough examination.
The right and sympathetic therapist will first ask you detailed questions about your running style and habits and will also find out about the symptoms and nature of your pain. It is their duty to determine the total running distance from you. Ask about it. It will also find out what kind of ground or surface you run on.
Take a good look at your shoes, learn about muscle relaxation exercises, and find out the details of running back injuries. Also, inspect your lower back, thighs, ankles, and feet. Evaluate the ability and energy of the injured knee to run and carefully monitor your gait by running or running.
You should not expect miraculous treatment from your doctor for knee pain, because correct diagnosis takes time and recovery is not possible in a jiffy. For this you have to work patiently.
Runners' knee injuries are very delicate and, unlike other injuries, the knees are not swollen or have muscle strains. Therefore, they cannot be diagnosed immediately. With proper diagnosis and treatment, 90% of athletes, ie Runners are able to run.
As long as the knees are straight, you can do other exercises that do not put painful pressure and stra
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