Knees hurt after running - what to do and how to keep joints

You wonder why your knees hurt after running? Even if it does not concern you, read. This information can save you from fatal mistakes and sore feet.

Why knees hurt

The knee is a very complex joint. Its task is to provide mobility of the lower leg under high loads. If it weren’t for the heavy knee load, it probably would have remained healthy until the very last days of life.

But the reality is not at all like that.

Knees hurt after running - what to do and how to keep joints

After 40 years, people begin to complain of pain in the knees, it is difficult for them to walk, joints are tormented them even at night, preventing them from sleeping. These are already diagnoses, diseases.

If we combine all the reasons why our knees can get sick, we get the following:

  1. Infectious pathology.
  2. Non-infectious pathology.

Point 2 can be divided as follows:

  • Injury.
  • Wrong technique of exercise, running.
  • Not enough attention to your knees.

The first 2 points can be combined if the infection fell into the knees as a result of an injury. But it also happens that an evil microorganism enters the joint through the blood from other foci, for example, from the urogenital tract.

Chlamydia - sexually transmitted microorganisms. Once in the systemic circulation, they spread throughout the body and in the joints can cause arthritis.

Knees hurt after running - what to do and how to keep joints

When it comes to infection, the cause of inflammation and pain in the knee joint lies in something else. This can be an unhealthy diet when insufficient joint-forming substances enter the body. This is called an inattentive attitude to oneself - when a person neglects proper nutrition with a sufficient amount of all the necessary substances.

This can be an excessive load during the squat, when the meniscus simply breaks.

One of the causes of pain and clicking is a small amount of intraarticular fluid. Such a problem over time can lead to premature wear of the joint.

We are now talking primarily about running. And here the problem does not necessarily lie in sores.

Very often, everything happens simply due to improper running. And we’ll talk about that now.

Pain after running

Running is a great way to heal your body. At the same time, it is an excellent tool to spoil the health of your joints. So what to do if knees hurt after running?

Causes of pain

Let's see why a healthy person can hurt a knee after running.

See for yourself: when you run, you land on the heel with a jump. We recall physics and calculate the impact force with which the heel hits the ground.

Here comes the first main nuance of the right run: what to run on, the choice of surface. The next question is what to run about. And now the last question is how to run.

These are the three main nuances that will determine whether pain in the legs appears.

Flat feet

There are also some disorders in which running can be painful. This is flat feet.When your leg cannot correctly stand on the supporting surface due to the peculiarities of the structure. Over time, pain appears in the ankle and foot itself.

A heel strike while running

The human body is a single system, a single whole. There is a dynamic connection between the joints of the leg and the neck through the rest of the joints. The entire joint system provides movement of body parts and cushioning. If it weren’t for the joints, then even with the usual step the bones would have fought against each other.

Knees hurt after running - what to do and how to keep joints

Let's conduct a thought experiment.

Surely in your life there were situations when you jumped on your heels. Unpleasant sensation, is not it? Already in the brain gives! Because you created an elastic structure, the “wave” went all over the body from the heel to the crown of the head.

Now jump on your toes. Now you understand the difference between a toe jump and a heel jump. The heel, landing on the surface, beats, for example, on the floor.

The blow is suppressed by the ankle, but the energy goes further through the body, affecting the knee, thigh, lower back, because you created a rigid structure. When you run, you put your foot on your heel. And she is repelled by her.

That is, his legs hurt while running, in particular, because of this. And this is one of the main reasons why knees can hurt.

Conclusion - try to run softly, putting the foot with great emphasis on the middle of the foot and toe.

Choice of shoes

To put it softly while running, you need special shoes. Many modern manufacturers focus on the heel, increasing it in size, so that the foot in the sneaker stands with the toe down, as if on a heel. This not normal. In such shoes you will not be able to run as it will be safer.

Therefore, you need to choose sneakers with a flat, not very springy, but rather thick sole. The spring effect is designed to soften the heel, and the heel on the ground does not need to be beaten, although most run just like that.

Running surface

If you run on heels, like everyone else, you should not do it on asphalt. Especially in sneakers - you just beat the heels off. If you try to run barefoot there, after 50 steps your heels will buzz.

Modern shoes soften the blow, but it still goes to the hip joint through the knees. By the way, first there is a “hum” in the heels, the knees ache a little. Then there is pain in the heels, and only then in the knees.

So, here are 3 main causes of knee pain when running in an initially healthy person:

  1. Running on the heels.
  2. Hard surface.

  3. Bad shoes.

Technique of safe running from the record holder of the Guinness book

How to run, you ask? And who runs like that at all?

In the middle of the 20th century there lived a runner who got into the Guinness Book of Records by the number of kilometers covered by the run. He ran almost the same distance that it would take to get from Earth to the Moon. Just imagine! In addition, he is the champion of England in cross-country, winner of the Olympic Games in running (he lost gold to a runner from the USSR in the middle of the 20th century and took silver). And he also ran the fastest 3 km.

His name was Gordon Peary.

He ran so much for a reason - he ran on toes. In his book, which he ordered to distribute freely, he described in detail the running technique. His career in sports lasted 45 years. It is unlikely that he would have run so much in competitions, putting his heel on the asphalt.

Most today, having felt pain in their legs after running, abandon this business. But try the style that Piri offers. Many who began to run like that feel a tangible difference. At the very least, Piri's style eliminates the elastic blow from the ankle, knees, feet.

The essence of his style is expressed in a very ridiculous comparison: "you abruptly and intermittently push off the ground, as if you were running through a hot pan.

" In general, you look like a duck. That is, we take a short, frequent step. Read more about this running style in Piri’s book.

People who try this style note the following effects:

  • passes the hum in the legs;
  • the knee pain goes away;
  • the results improve running for a while;
  • it has become easier to run already covered distances.

The only difficulty is the change of habitual technique.

Caviar is not accustomed to such work, so we need to gradually relearn them. Try it, and maybe this will help you get rid of knee pain while running!

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