What should I do if I have bone and joint pain after exercise?

Now many people have realized the importance of exercise to the body, so many people insist on exercising every day. However, in the process of exercise, because many people do not master the methods and ways of exercise, excessive exercise can lead to some conditions in the body, especially the phenomenon of bone and joint pain after exercise is more common. What is the cause of bone and joint pain after exercise? How to relieve it?

Runner's knee, as the name suggests, is knee pain caused by running. The most important feature is that the pain point is located in an area called the patellar tendon ligament below the front of the kneecap (patella). The main reason is that the thigh muscles contract repeatedly when running, causing the knee joint to bend and straighten repeatedly, causing excessive pressure on the patellar tendon ligament. When this pressure reaches a certain level, it can easily cause minor damage to the patellar tendon ligament.

When runner's knee first develops, the pain is felt only during or after a run and is worse when you sit down and straighten your legs. Local cold compresses can relieve pain. You can use small ice cubes or a towel soaked in cold water to apply to the painful area of ​​the knee joint for 5 to 15 minutes each time, 2 to 3 times a day.

The longer the exercise time and the greater the intensity, the more obvious the symptoms of runner's knee will be. It is also related to unsuitable venue and incorrect running posture. If you run for a long time along an asphalt or concrete road, the ground is hard and lacks cushioning. In addition, when you run, your heels land on the ground, which puts a severe impact on your knees, you can easily get runner's knee.

Here are three exercises to relieve knee pain:

Tip 1: Walk slowly. After my knee pain was relieved to a certain extent through treatment, the first training I received was walking. At first, I needed to walk slowly, lift my legs slowly and put them down gently. I must pay attention to avoid impact on the bone surface of the knee joint as much as possible. The walking speed can be controlled within 60 steps per minute, and it can be done for 20 to 30 minutes a day. As the recovery progresses, the exercise time can be gradually extended, and it will take nearly 2-3 months. The intensity of exercise should be such that your breathing is not rapid when walking, your muscles feel mild soreness, and you can recover quickly after resting.

The second trick: ride a bicycle. A bicycle is a great exercise tool. Cycling can give the quadriceps a good workout, and the key is that the knee joint does not have a large range of motion when doing this exercise, so the joint is under less force, reducing the chances of joint surface impact and wear. Cycling for 30 to 40 minutes a day can bring unexpected benefits to people with knee pain.

The third trick: jogging. When running, it is best to land with the front half of your foot first to cushion the shock of your legs. When running, your steps should be brisk, and the speed should be appropriate so that you do not feel short of breath and can talk to others while running. It is not advisable to stop immediately after running, but to walk slowly or mark time on the spot.

When bone and joint pain occurs during exercise, most of the time it has a lot to do with the amount of exercise. Especially for those who have just joined the ranks of exercise, it is important to proceed step by step and not exercise excessively. If you exercise excessively, it can easily lead to bone and joint pain. When this occurs, you should take some measures to relieve the pain in time.