You are not alone when your knees hurt.  Pain in one or both knees is a common complaint among runners.  Although knee pain in runners is often referred to as "knee jogging", it is important to identify and treat the cause to reduce injury and long-term pain.

      If you experience knee pain while running, it is important to target the most affected area.  Depending on the severity of your knee pain, you may need to see your doctor.  Knee pain should not prevent you from running outdoors, or it should force you to shorten the duration of your run.  The following guide will help you determine the cause of your knee pain and get you back on the right track.

      Basic knee exercise

      Your knee is made up of many joints.  The tibial ligament connects the thigh bone to the lower part of the leg.  The kneecap, or patella, is a protective structure that connects to the vagina and protects the kneecap junction.

      These joints are supported by muscles, tendons, and ligaments that help bend, lengthen and bend the knee in important activities such as walking, running, kneeling, and lifting.

      If you start having knee pain, you can take steps to diagnose and treat the condition yourself.  Muscle spasms can often be controlled with exercise or other simple changes.  If the pain persists for a week or more, make an appointment with a physical therapist or doctor for evaluation and treatment.

      Since the joints around the knee support your body weight and are widely used in daily activities and basic sports, the risk of injury in this area is high.

      Knee pain: IT Gang Syndrome

      If you have sharp, burning pain outside your knee, the most common injury among "runners" is that you may have iliac bandwidth syndrome (ITBS).  The iliac is a belt of fabric that extends from the top of the thigh to the outside of the knee and extends beyond the thigh.  Helps stabilize your knees and hips while you run.

      the reasons

      If the tennis roll is strong, it shortens and causes pressure on the IT scale.  The outer knee may burn, or the brace itself may become irritated and painful.  Overloading is a very common cause, but running down a slope, insufficient heating or cooling, or some deformity can also lead to ITBS.

      Therapy

      Studies show that self-medication is effective in treating IT gangrene.  Options include reducing distance and grooming your knees to reduce swelling.  Anti-inflammatory medication (such as ibuprofen) may also be helpful.  Some studies have also found that wearing soft running shoes can help relieve the condition.

      You can keep running, but you should stop running as soon as you feel the pain.  Minimize mountain climbing and climb stairs until you are in good health.

      protection

      If you notice the first signs of ITBS (such as bending the knee or knee), you can do this two to three times a week to make them stronger and more flexible.  Try some gluten-free exercises to strengthen the environment.  It is also important for a physical therapist to evaluate weaknesses.  People with ITBS often have weak hips.

      Strength training: Include regular strength training exercises during training.  Exercises such as ankle supports, balance exercises, and elbows are especially helpful for those prone to ITBS.

      Flexibility exercises: It includes the role of the IT belt in a massaging device such as a bubble roller or a tennis ball.  You can also perform a specially designed hip flexion to increase mobility and reduce pain.  Make sure to extend and rotate both legs as some runners focus on the affected leg and then develop ITBS on the other leg.  You can also visit a physical therapist for a deep tissue massage.

      New running shoes: If you do not identify or treat the cause of the injury, you will already encounter ITBS again.  For some people, finding the best running shoes can help increase their frequency.  Visit a specific gym store to have your legs and feet analyzed.

      8 Ways to Prevent IT Gang Illness

      Knee pain runner knee

      If you have pain in front of your knee or possibly behind your knee, you may have knee pain, also known as patellofemoral pain syndrome or anterior knee pain.  Running downhill, slipping, climbing stairs or prolonged rest will only worsen the situation.

      the reasons

      Researchers have identified several factors that contribute to the strength of hostility.  This condition could be caused by a structural problem in the knee joint.  It can also be caused by muscle weakness, a narrow waist, a narrow Achilles tendon or elliptical ligament (IT), exercises, poor leg support, or incorrect walking patterns.

      One of the most common causes is weak thigh muscles.  The quadriceps muscles of the quadriceps hold the knee cap in place to keep it up and down well.  However, if you have elongated weakness or muscle spasms, the knee cap will move slightly to the left and right.  This activity causes painful controversy and frustration.

      Therapy

      Try to decorate your knees right after the race to treat your knees.  Help reduce pain and swelling.  Experts also recommend knee pads and anti-inflammatory medications such as ibuprofen.  The arch support on your shoes can also help relieve pain in some runners

      It is important to expand and strengthen physical activity.  Focus on the quadriceps, as these are the muscles that support and stabilize the knee cap.  Simple exercises, such as front moons or straight leg raises, can help increase the power of four-wheel motors.

      It can also help stretch your quadriceps and rotate your IT tires.  These exercises should be done post-workout (or any other exercise) while you warm up your muscles.

      Can I run with ongoing knee pain?

      You should take the time to run when you see a runner's knee, but you shouldn't be exercising completely.  You can operate the train as long as the movement is painless.  If you can run normally and without pain, then you know that it is safe to start running again.  If you notice that you are changing or compensating for illness, you are still not ready.

      protection

      Make sure to wear running shoes that fit your feet to prevent your knees from running in the future.  Also, replace shoes regularly (every 300-400 miles), as a lack of shoe polish can result in a direct knee injury.

      Some runners can treat and prevent future runners by following the steps above, while others require additional treatment.  You may need to see a physical therapist who will guide you through stretches and exercises.  If a sprinter is fatigued (his foot rotates inward during a run), you will need to see a fitness professional for personalized workouts.

      Knee disc-gambler knee in foot pain

      Pain from the top of the knee to the top of the site may indicate abdominal inflammation.  This condition is called jumping because it is common in other sports.

      Those with low knees feel pain near the ligaments, tenderness, and possibly swelling (as the knee cap passes into the shin).  If it is in the first place, you can only see it when running.  But the worse it gets, the more you will notice that they are not exercising during the day.

      the reasons

      Patellar tendonitis results from repeated straining in your father's veins.  This ligament connects the kneecap to the shin and is responsible for lengthening the lower leg.  Initially, stress causes joint weakness.  If left untreated, it can lead to small lacerations.

      Therapy

      Experts recommend seeing your healthcare professional because jumper knee may mimic other conditions.

      Treatment for the condition may include: topical ointments, boosting your energy, non-steroidal anti-inflammatory drugs (NSAIDs), stretching, and strengthening exercises.  For example, a quadrilateral size is often specified.  It is also recommended to tighten the calf and thigh muscles before exercising.

      protection

      Regular strength training and stretching help keep your thighs strong and active.  The exercises should focus on emotional movements (muscle pulls).  But at the same time, avoid too many changes in your strength training.  The change can also be worn inappropriate shoes.  Make sure your running shoe is properly supported and not worn.

      Is it normal muscle ache or is it a sign that you need to stop running?

      General knee pain disorders

      The meniscus consists of two wedge-shaped cartilage parts between the vagina and the leg.  A meniscus can tear when a person suddenly changes direction or turns their knee.  The meniscus is aging, and older runners are at greater risk.

      the reasons

      Runners tend to damage the middle meniscus (inside the knee) rather than side to side (outside the knee).  Symptoms of a meniscus are a general pain in the knee, swelling of the entire knee, cramps during the injury, stiffness in the knee (especially after sitting), the knee in place when trying to move, and problems that swell and orient that leg.

      In many people, a tear may persist in a meniscus.  Tears may persist in the meniscus, although this is not recommended.

      If you suspect a meniscus tear, it is best to see your doctor for a proper diagnosis.  During the test, they evaluate the knee and recommend diagnostic images such as an X-ray or an MRI.  They also perform what's known as a macromolecule test to determine the range of motion and classify the weight of tears.

      Therapy

      Treatment for a meniscus tear depends on the size and location of the tears.  Sometimes small tears can heal on their own with proper care.  Treatment for severe tears may include a meniscus excision (meniscus removal) or meniscus repair (usually a minimally invasive procedure).

      The best treatment depends on many factors, including the severity of your tears, your age, your level of activity, and your suitability for the treatment.  The current trend is to try meniscus treatment instead of surgery.

      Non-surgical treatment of meniscus often includes anti-inflammatory medications and knee creams to reduce pain and swelling.  Cool the knee for 15 to 20 minutes for two to three hours, or three to four hours, or until the pain and swelling have subsided.  Your health care provider may recommend physical therapy for some softening and stretching exercises.

      protection

      Make sure to wear running shoes that fit your feet and running style as you may feel the wrong shoes or knees that may be prone to tears in the future.  Exercise to strengthen the muscles that support and stabilize the knees to make them more resistant to injury.

      Knee pain from the inside: bursitis

      If you feel pain on the top of the knee cap or the inside of your knee, you may have knee bursitis.  It's a swelling in the pelvis near your knee joint.

      the reasons

      A bursa is a small, fluid-filled sac-like pillow that reduces tension and reduces pressure points between your legs and your ligaments and muscles.  Excessive pressure while running can cause pain and swelling of the spiral hemorrhage in the inner portion of the knee, which is located 2 to 3 inches below the knee joint.

      If the bursa is burned, the affected part of your knee may feel hot, soft, or swollen when pressed.  You may also feel pain during movement or at rest.  Climbing stairs can be difficult.  Since the symptoms of a pandemic are similar to a stress fracture, a health care provider can help you diagnose the condition more accurately.  9

      Treatment and prevention

      You can use R.I.C.E to relieve the discomfort of knee blasts.  Method and anti-inflammatory.  In some cases, your healthcare provider may recommend steroid injections to help relieve pain.  Physical therapy is often recommended and often includes stretching and strengthening programs, ice, and pain relief.

      Physical therapy to relieve pain and prevent the development of knee bursitis in the future.  More invasive treatments for knee bursitis may include cravings or surgery.

      Rear knee: bakery

      The genital cyst, also known as the popliteal synovial cyst, is a swelling at the back of the knee.  You may feel sick, but you may feel anxious or strong and full in the area.  You might see a crash.

      the reasons

      These cysts can be caused by osteoporosis or meningitis.  The brass knot isn't specifically associated with running and runners aren't necessarily at risk, but since the condition is often the result of an initial problem, runners can end up with bumps.

      Therapy

      If you have a Baker's cyst, talk to your healthcare provider to find the correct diagnosis and find out the root cause.  Some of these sites are not treated, but it is important to resolve the underlying problem.10 Occasionally, cysts may spread, so call your healthcare provider if you have severe redness or swelling in the area.