What to do if your knee hurts while running? Why does your knee hurt when you run?

 　　The current understanding of scientists is that runner's knee is likely to be an inflammation caused by the iliotibial band constantly compressing or rubbing your bones during exercise. In addition to excessive movement, weak hip abductor muscles lead to incorrect posture.

　　Why does my knee hurt when I run?

　　First, if you want to cure a disease, you must first determine the cause of the disease. Knee pain from running has different causes, but the three most common ones are: osteoarthritis, chondromalacia patellae, and runner’s knee (iliotibial band syndrome). When your knee joint hurts, you can do some simple self-tests first (there are other cases, if it is serious, you still need to see a doctor~), because the pain points of these three problems are different.

　　The pain point of osteoarthritis is in the bone seam of the knee joint. When you stand upright, you will feel pain when the knee joint is put under pressure. Sometimes arthritis can also cause swelling and pain. The key to relieving osteoarthritis is to strengthen the quadriceps muscles. Previously we introduced a seated leg extension to train the quadriceps muscles, which is a good training exercise.

　　The pain point of chondromalacia patella is under the small protrusion on the top of the knee joint (that is, the patella). Chondromalacia patella is not only painful, but also accompanied by soreness. Under normal circumstances, when your knee joint is bent to 60°-90°, if it is accompanied by pain and soreness, it is mostly caused by patellar chondromalacia.

　　Iliotibial band syndrome, also called runner's knee, has different pain points from the above two, mainly on the outside of the knee joint. The pain mostly occurs when the knee joint is bent 30°-60°. Iliotibial band syndrome is most common among runners and cyclists.

　　Many people don’t know what runner’s knee is and think it’s something similar to arthritis. In fact, this is not the case. The iliotibial band is a large fascia on the outside of your thigh. When you reach out and touch the outside of your knee joint, you can feel this large fascia.

　　What should I do if my knees hurt while running?

　　The current understanding of scientists is that runner's knee is likely to be an inflammation caused by the iliotibial band constantly compressing or rubbing your bones during exercise. In addition to overexertion, the mobility posture is caused by weak hip abductor muscles.

　　Incorrect is also one of the main causes of runner’s knee. Therefore, strengthening the weak hip abductor muscles can also significantly improve runner's knee. The hip abductor muscles include the tensor fascia lata and gluteus minimus that we often talk about. So here is an action that can best improve the hip abductor muscles.

　　Elastic band seated leg abduction

　　Some people will definitely say, what should I do if I can't go to the gym? In fact, there is a way. If you do it at home, you can use elastic bands, which are sold online. The following three types are more suitable: latex type, usually about 60cm, choose the weight according to your own situation, and "figure-8 tensioner" or "resistance rope".

　　Action description:

　　1. Sit on the chair and put the elastic bands on the knees of both legs;

　　2. Spread your legs to the side of the body until they are as far apart as possible, and pause for 2-3 seconds;

　　3. Return to the starting action and continue to the next one.

　　Action points:

　　1. You can choose the appropriate weight of the elastic band according to your own situation. If one is not enough, you can add one more;

　　2. When you open your legs, you must spread them as far as possible so that you can better stimulate the hip abductor muscles.

　　Equipment seated leg abduction

　　Action description:

　　1. Sit on the hip and leg training machine, hold the fixed handle with both hands, and place your legs on the side plates of the resistance device;

　　2. Spread your legs as far as possible to the side of the body, feel the force of the lateral hip muscles, and pause for a moment;

　　3. Slowly control the restoration and repeat the action.

　　Action points:

　　1. The legs should always be close to the board surface, and the upper body should not lean forward or sideways to assist;

　　2. Keep the force even and controllable during the movement, and focus on the outer muscles of the buttocks.

　　This action can well train the hip abductor muscles and correct walking and running postures to avoid injuries during exercise.