The body changes with age, and as time passes, muscle pains and above all joints are on the rise. Therefore, it is necessary to exercise the body and mind, so we have to shake laziness and get out of stagnation to burn fats that give us extra kilos.
If you start running for this, you will notice that something changes in your life: prolong the years of life, help reduce bad cholesterol, prevent arthritis, increase bone density, as well as lose fat, and improve sleep quality. However, you may notice some knee pain when running.
In this article, we’re going to find out what knee pain is due when running. Attention to possible causes.
Why Is The Knee Pain When Running?
When you start exercising your body with physical exercise, you may notice pain in your knees, especially when running. The most common cause of pain is usually due to the poor alignment of the kneecap with the femur. By rubbing these structures, and with the bending and inflection movements, the discomforts become more acute. How to avoid this discomfort when exercising?
Exercises to Avoid Knee Pain When Running
The bending and inflection movements when running can sharpen the pain in your knees. If the pain persists, it is advisable to go to the specialist. He will give us the best solutions: rest, physiotherapeutic treatments, knee pads, clamping bandages, and even other exercises aimed at strengthening muscles because running is not bad for joints and bones.
We present some exercises that will help you compensate for the specific muscle shortage.
Open kinetic chain
Sitting at something high for the feet to hang on; tie one end of an elastic band at a fixed point, and the other end place it around the ankle, keeping the posture of the back straight, you have to perform the extension and bending of the knee, but controlling the exercise with the rubber. Repeat the same number of times with each leg, so we strengthen the quadriceps.
The open hip kinetic chain
The execution of this exercise is similar to the previous one, but this helps to maintain the higher buttock, and the hip is worked more.
Standing, with an elastic rubber tied to a fixed point, and the other end holding the ankle. The exercise consists of supporting your hands in the fixed place and keeping your back straight, pulling your leg tied, and extending your hip back. You have to repeat the exercise with the other leg too.
Squats
The objective of this exercise is to strengthen the quadriceps by the inflection of the hip and the movement of the knee as an accompaniment, until it comes to form an angle of 90 degrees, carrying the ass back and down. It’s important to know how to do the squats correctly.
When you make the inflection down, the knee has to be in line with the foot that holds us, never surpassing it.
Close and open knees with hip lift
Lying face up, arms outstretched along the body and leaning a foot on the ground. The next thing is to raise your hips and try to bind and separate your knees, avoiding lowering your ass. At first, it costs and you can help yourself a little with your hands, but when you progress you can put your arms crossed on your chest. With this exercise, you strengthen the medium buttock.
Raise the hip with one leg as support
This exercise tones and warms the gluteus maximus. Lying, face up and arms outstretched along the body. Support one foot on the ground and the other on suspension. You have to raise and lower your hips, preventing the hip from touching the ground when you go down. Exercise has to be done with each leg, and when you have progressed the arms can be placed on a cross.