What to do if your knees hurt while jogging?

Running has many benefits to human health. Appropriate exercise can enhance human immunity and has a good preventive and therapeutic effect on many diseases. However, if you fail to take protective measures during exercise or fail to do sufficient warm-up exercises, it may cause pain in the knees or ankles. At this time, it is best to seek timely treatment. Let us learn about some common treatment methods below.

When running, you should arrange the amount of exercise reasonably and avoid excessive exercise intensity. This is especially important for protecting the knee joints. If you feel that your knees are in bad condition or pain occurs when you increase the amount of exercise, you should immediately reduce the amount of exercise or even stop exercising. Next, apply ice to the knee joint to relieve pain. Until the pain disappears, you should avoid activities that require excessive flexion of the knee joint. It is best not to go up and down stairs, climb mountains, etc.

If you want to exercise by running, it is best not to run day after day. You can appropriately intersperse other sports, such as swimming, cycling, etc.

Experts say that you should do sufficient warm-up exercises before running, such as stretching your legs and bending over. When you start running, you should jog slowly at first and then speed up to sprint, so that the muscles and joints of the whole body can become coordinated, which can reduce sports injuries.

In addition, the running surface also has an impact on the knee joints. You should try to avoid running on hard concrete tracks. A flat and comfortable plastic track is best. It is best to choose running shoes with thicker soles and air cushions or buffer pads on the heels. This can cushion the ground reaction force transmitted from the soles of the feet and reduce sports injuries to the knee joints to a certain extent.

Strengthening the thigh and calf muscle exercises can effectively protect the stability of the knee joint.

1. Squat into a horse stance, hold for 5 seconds, and repeat 20 times, making sure that your knee is between your first toe and your second toe.

2. Stand on a 8 to 12 cm step or box, slowly lower one foot, making sure the knee is between the first and second toes, and repeat 20 times.

3. For the front thigh muscles, stand with your left calf bent backward. Use your left hand to pull the instep of your left foot, pull your left heel closer to your buttocks, hold for 15 to 30 seconds, and then release. Then switch to the other side.

Therefore, it is best to do a thorough warm-up before jogging, which can effectively avoid the pain caused by muscle strain. If you experience pain in your right knee or other joints during exercise, you should stop exercising immediately and go to the hospital as soon as possible for formal examination and treatment.