Knee joint pain after exercise is a condition that many people have experienced
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However, because the knee joint is the most complex joint in the human body, it is difficult to determine the condition from a simple symptom of knee joint pain
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Here we list some of the most likely causes for reference
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1
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Patellofemoral joint disease if you often climb mountains, squat, up and down stairs, run up and down stairs knee pain, squat pain aggravation, it may be patellofemoral joint disease
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This is because patients may have patellar dislocation or subluxation before, combined with excessive exercise, joint cartilage damage, generally in addition to the pain in front of the knee joint, there can also be deep tenderness point below the patella, pressing the patella to push, may aggravate the pain
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Treatment: rest, patella fixation band, quadriceps femoris muscle strength exercise, serious can consider arthroscopic surgery
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At ordinary times, we should pay attention to avoid climbing mountains and buildings
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2
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Meniscus injury meniscus is a cartilage pad to cushion the pressure of the knee joint
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When the amount of exercise is too large or injured, it is easy to damage
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The pain is characterized by obvious symptoms in the medial or lateral joint gap of the knee joint
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Some patients may also have joint “card” symptoms
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The treatment of meniscus injury, generally need to be determined according to the specific injury situation, in addition to once very slight meniscus injury can be treated conservatively, more than two degrees of injury generally need timely surgical treatment
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3
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Tibial tuberosity epiphysitis tibial tuberosity epiphysitis is more common in some young people who exercise more, or because of physical examination exercise more young people, because of long-term bone damage, traction and produce ischemic changes, caused by a series of symptoms
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The more typical symptoms are pain when jumping or strenuous exercise, and some serious patients also have symptoms when walking
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Doctor physical examination can see that there is obvious swelling of the tibial tubercle, local pressing pain is obvious
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Through X-ray examination, we can also see the manifestations of some lesions
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Treatment is mainly rest, avoid running and jumping and other strenuous exercise, at the same time can apply some external plaster or ointment
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4
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For some patients with articular cartilage injury, it is very easy for the articular cartilage to fall off into the joint cavity and form a free body because of the movement
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When these free bodies are stuck in the joint gap, they are prone to joint sticking and other symptoms
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In general, arthroscopic surgery is needed to remove the free body, while conservative treatment has no effect
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5
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Bursitis normal bursa tissue, is in the muscle, ligament and other soft tissues, play a role in reducing stress, reduce friction
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When the exercise is excessive, the bursa will be compressed and contused excessively, which will lead to bursitis
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The main symptoms are local swelling, high temperature, accompanied by tenderness
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The main treatment methods are rest, topical ointment, blocking or physical therapy
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If conservative treatment is ineffective, surgery can be considered to remove the pathological bursa tissue
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Tips: the above diseases are only some common conditions of knee joint pain after running, and can not represent all diseases
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It is suggested that patients should go to the hospital for detailed examination to determine the specific causes
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When it comes to treatment, it is important to trace the source of the pain and focus on correcting it
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In fact, athletes or amateur runners have tried “every possible cure for knee pain,” except for one thing – starting from the source of the pain
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Running is closely related to technique, and the problem of knee pain is not from running itself, but from your technique, no matter who you are and how you run – if you are facing pain while running, you must be running wrong
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“My main method is to find the tense and tense areas of the buttocks, quadriceps, lower back and abdomen muscles, and once we can exercise better, we will focus on the stability of the buttocks, knees, feet and calves,” Le Bauer said
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Studies have shown that stabilizing the exercise chain through strength training can produce a magical effect in reducing the pain of runners’ knees
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For example, in a study published in the American Journal of sports medicine, 19 PFPS patients underwent eight weeks of hip and core intensive training, and by the end of the study, the runners had significant improvements in knee pain and function
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Another university of Kentucky study suggests that gait retraining can be used to reduce symptoms of PFPS
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In the process of guiding a group of runners with PFPS to conduct 8 times of gait retraining, the researchers studied various aspects from hip internal rotation to pelvic sinking, hoping to improve hip mechanics and relieve pain
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After training, the subjects reported that the pain was significantly reduced and their running skills were also improved
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Running gait is a running pattern displayed by a specific runner, which includes stride length, landing position, time in the air and other factors
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These factors are determined by a person’s biomechanics, and part of them is the stride frequency, that is, the number of times a foot falls to the ground per minute during running
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Even if you have never experienced knee pain, a treatment plan to strengthen and stabilize your body through gait retraining can be used as a preventive measure
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Because there’s no doubt that any time you strengthen your core and hip training, you can stay away from the running pain
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How to treat and prevent knee injury if you take all the precautions but still encounter problems, it is very important to arrange a physical therapist to determine the source of the pain before the pain develops into a complete injury
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“Especially when it happens every time you run, you have to deal with it before it gets worse, and it costs less in physical therapy,” lebauer suggests To end knee pain, you have to eliminate pain triggers – correct your running skills
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Fix your running skills (find a running technologist, if necessary, a physical therapist to help you recover quickly); do regular running training, especially before you go out for a run (you can use training as a warm-up and relaxation, just pay attention to frequency and intensity); if you haven’t, start strength training, which will prepare your body for running
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What’s more, in daily life or sports, you also need to pay attention to: don’t lock your knees when standing; don’t stretch your knees completely when running or walking, whether it’s the front or back legs; don’t stamp your feet when walking or running, keep your feet light
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Finally, poor balance may also be one of the causes of patellofemoral pain syndrome (PFPS)
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Here, I recommend three exercises of balance
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01 ﹣ one foot touch ﹣ exercise Objective: exercise leg muscles, hips, and improve stability
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The main points of the action are standing position, step forward with the left foot, keep the buttocks still, down until the fingertips of the left hand touch the floor; return to the starting position, do 10 to 12 times, and repeat the action with another hand
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02
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Single leg squat exercise Objective: exercise hip, quadrilateral muscle, hip, strengthen hip stability
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Action points: stand on both feet, slightly raise the right foot; squat, keep the right foot raised (you can open your arms to keep balance), and return to the starting position with the left heel, 10 to 12 times
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03
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One leg hip bridge exercise Objective: exercise the hip and improve the core control
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Action points lie down on your back with your heels close to your hips and your arms on both sides of your body
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Stretch the right foot to the ceiling and straighten the instep; squeeze the hip, lift the body to the highest point, hover for two seconds and restore slowly; do 10 to 12 times and repeat on the other side.
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