How long does it take to recover from knee pain caused by running?

Nowadays, more and more people like running. It is the most direct way of exercise. Running early in the morning can not only allow you to breathe fresh air, but also achieve the effect of weight loss and fitness. However, some people feel pain in their knees after running. How long does it take to recover from this situation? In fact, in this case, you should stop running immediately. How long it takes to recover depends on the situation.

How long should I rest if my knee hurts from running?

Stop all activities that cause pain, especially running, long jumping, and climbing stairs. Let your knees rest, so that your tired legs, knee joints, etc. can get effective recovery time. Avoid walking for a long time or letting your knees bear too much weight. If you need to exercise, walking around a little after resting will help with recovery. How long it will take depends mainly on your physical condition, the degree of pain, and the care measures you take.

1. For knee pain, you can use safflower oil and apply it on the knee area. This can help speed up blood circulation in the knee area and quickly relieve knee pain. Pour safflower oil into the palm of your hand, then cover the knee area with your palm, and then massage with your palm while applying it to promote the absorption of safflower oil while also enhancing the effect.

2. Hot compress can help speed up blood circulation around the knees, help speed up the rapid decomposition of lactic acid around the knees, help muscle recovery, and relieve knee pain more quickly. Simply place a hot towel over your knees. You can also take a bath. Adding vinegar and safflower to the bath water will have a better effect and help relieve general fatigue.

3. Take aspirin or ibuprofen. To reduce inflammation, take 650 mg of aspirin or 400 mg of ibuprofen three times a day for 1-2 weeks. If you experience stomach pain or bloody stools during the medication, stop taking the medication immediately.

How to deal with knee pain when running

1. After running, don't stop to rest immediately, but move around slowly, such as jogging. Gradually stop exercising, which takes about 10-20 minutes, to release the lactic acid produced by the exercise.

2. Be sure to stretch your whole body after running. Use static stretching, focusing on several large muscle groups: thighs (front, back, inside and outside), calves (front and back), buttocks (front and back), torso (upper back, lower back, chest and abdomen), shoulders and neck. Each stretching movement should be maintained for 20-30 seconds, and at least 2 cycles should be performed. Static stretching can accelerate muscle relaxation and help the recovery of spastic muscles.

3. Since the muscle microstructure is damaged after training, a hot water bath will accelerate the blood circulation of the injured muscles, thereby aggravating the damage to the muscle microstructure. Therefore, the soreness the day after a hot water bath will definitely be more severe than the day after a cold water bath. At the same time, it will increase a person's fatigue and even lower blood sugar. Ice compresses or cold water baths can shrink the capillaries in the damaged muscles, preventing the damage to the muscle microstructure caused by training from continuing to expand. Cold compresses also have an analgesic effect.

4. Drinking water after running is enough to replenish the water lost by the body, while drinking sports drinks is more helpful for the body's recovery. Secondly, after a long or fast run, don't wait too long to eat. Studies have shown that muscles are most likely to repair glycogen within 30 minutes after exercise. That is, during this time, you should eat more alkaline foods, such as fruits, vegetables, and soy products, to maintain a basic balance of acidity and alkalinity in the body and eliminate fatigue caused by exercise as soon as possible. This can minimize muscle stiffness or soreness.

5. Massage after running is one of the most effective ways to eliminate fatigue. You can choose to do it 20 minutes after exercise or before going to bed on the night of exercise. Start with light pressing, gradually transition to massaging, kneading, pressing and tapping, then add local shaking and pay attention to starting from the limbs. Stretching muscles for 10 minutes after exercise can eliminate muscle tension.