What to do if your knees hurt while running?

If any of your friends feel knee pain while running, they should pay attention, because the knee pain may be caused by incorrect running posture. If the running posture is incorrect, it may increase the pressure on the knee, and such pressure is enough to feel the pain. Friends can first adjust their running posture, try to keep your knees bent, and don't straighten them with every step, as this will have a great impact on the cushioning of the knees. If you still feel pain after adjusting your posture, you should stop running and get checked in time to see if you have any disease or injury to your knee joint.

1:1. The sole of the foot touches the ground first with the outside of the heel and the outer arch (i.e. the outside of the sole of the foot), then the heel steps firmly, and finally the forefoot touches the ground in the following order:

The front foot lands first, which puts a lot of load on the soleus muscle of the calf. Running too much can easily make the calf thicker and cause fasciitis. It also consumes a lot of energy on the body and is not suitable for long-distance running. If the heels touch the ground directly, the burden on the legs will be too great, and the impact of the whole body weight will be transferred directly from the heels to the knees. The picture below shows former world record holder Haile Gebrselassie running. From the picture, we can see more clearly that she lands on the outside of her heel first.

2:2. Keep your knees bent, do not straighten or hyperextend them.

3:3. The swinging leg should be hooked backwards, that is, the calf should be close to the back of the thigh. This is to increase the stride. With the same amount of effort, the distance of whether the leg is hooked back one step or not can make a big difference.

4:4. When kicking, you should push your hips forward to allow the hip joint to rotate naturally. In simple terms, when kicking, you should tighten your buttocks.

5. Actively swing your arms but don't swing them too far beyond the body's midline. You can bend your elbows and cross your arms in front of your chest, or you can place them vertically on both sides of your body. Be careful not to clench your fists, and you don't need to use force on your arms.

6:6. Do not rotate your body too much, keep facing forward. It is normal to have slight rotation left and right when swinging your arms, but do not rotate too much and push your shoulders out.

7:7. Lean your body's center of gravity slightly forward, keep your neck straight and your chin tucked in, and look several dozen meters ahead. Do not shake left or right, and do not lower or raise your head.

8:8. Keep your chest up and abdomen in to relieve pressure on your spine and avoid back pain over time. The feeling of pushing your chest up should be pushing it up, not forward. Contracting the abdomen does not mean exerting force on the abdomen, but tightening the abdomen. Inexperienced students can try to hold their breath, and exhale slowly until they can't exhale anymore. This is the correct feeling of contracting the abdomen.