Running, the knee is most likely to be injured, how to prevent knee injuries?

Among the injuries of runners, the knee is one of the most frequently injured parts. Why does running hurt the knees so much? What steps can runners take to help their knees fight off injury?


For runners, knee injuries can occur in one of two ways: one is caused by trauma, and the other is a non-traumatic injury. When a runner is running on rough terrain, it is easy for the body to lose its balance and the meniscus of the knee to tear due to excessive twisting, which can lead to knee pain. Another condition is an injury that occurs when you hit another object.
Non-traumatic injuries are usually due to overuse of the knee, or too much training. For example, it is fine for a runner to train 3-4 times a week for 5K, but a sudden increase to 10K may not prepare the meniscus or cartilage enough to absorb the excess impact and result in a tear.


The symptoms of a knee injury are relatively obvious and can be easily detected by the runner. When a runner changes from a sitting to a standing position and feels knee pain during the process, it indicates a possible structural injury and the runner needs to take some time off. If the pain is felt while running and diminishes when resting, it is also one of the signs of an injury.
For the treatment of knee injuries, runners can take the "RICE" treatment method. First, dynamic rest, do not lie still completely, you can carry out appropriate walking. The second is to apply ice to the painful area for 10 minutes a day. Third, wear compression stockings, especially when the swelling around the knee joint, to relieve the symptoms. Fourth, elevate the injured leg.


To prevent knee injuries, runners can do strength training in general. One is the deep squat, which is practiced by keeping the upper body upright and keeping the thighs as parallel to the ground as possible. If you make it more difficult, you can perform single-leg squats. The second is the lunge, not only the front and rear direction of the lunge, multiple directions need to be practiced to enhance the overall knee strength.