Why do some people have knee pain when running?
The cause of running injuries is definitely from the wrong way of running, which causes new runners to have knee pain and leg pain. The most common symptom is “ patellofemoral pain syndrome” or Runner’s Knee from running in a way that is too long or running on the heel while the knee is tight. Running on the knee frequently causes frequent impact on the leg.
This type of running will cause impact to the knee joint. When the knee is repeatedly impacted with every step, it causes injury and inflammation, and manifests itself as knee pain, knee pain, or knee tingling. Including those who force themselves to run, running too much, both long and frequent, or running more than or equal to 3 times a week, excessive use of the body causes muscle inflammation, including inflammation of the bones themselves. In addition, it is related to the weight of runners who are overweight, which is also a cause of knee pain.
Suitable running distance and time
Gradual and consistent running training can help improve your running. The distance and duration of training will depend primarily on your physical fitness and strength, which varies from person to person. The recommended running training time is generally around 150 minutes per week. It can be walking or running for 40-50 minutes 3-4 days per week. Or if you are very tired after running and do not feel better. After resting, reduce the running time to 75 minutes per week or about 30 minutes 3 days per week.
I already have “osteoarthritis”. Can I run to strengthen my knees?
In case of those who already have “ osteoarthritis ”, it is recommend to do other types of exercise. That reduce impact, such as swimming, cycling, brisk walking, or exercising the thigh muscles. Which are appropriate for the physical condition. As for those who run and have knee pain, but have not yet reached the point of knee osteoarthritis, you can change your running by finding the cause of the knee pain while running first.
If it is cause by the thigh muscles or hip muscles ยูฟ่าเบท That are not strong enough. It is necessary to increase the strength of these two muscles by practicing weight training or body weight. Which can easily done at home to help strengthen the muscles. This will also help reduce injuries from running in another way. Also, try changing your running posture. Do not take too long steps while running, and do not lift your legs high because it will make your knees bend more. If you run long distances, it will cause pain.