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In many people's impressions, running is the simplest exercise. It is a commonly chosen form of exercise because it is simple and easy to perform. However, more and more runners are getting injured from running. In reality, many people's knee joints have shown varying degrees of redness, swelling, heat, pain, and soreness, symptoms known as 'runner's knee.'

Knee pain is the most prominent issue among running injuries, and 'running is beneficial except for the knees' has become a concern for many runners. Many people who want to start running are scared off by the phrase 'running hurts the knees.' Everyone who has started running or wants to start running should pay attention to this issue. However, this does not mean that you should stop running out of fear of injury, as this would be like giving up eating for fear of choking.

Related survey data shows that among 10,000 runners, more than one-third have experienced knee injuries, about one-fifth have foot or lower back injuries, and about one-seventh have ankle injuries or plantar fasciitis. Only 15.7% of runners have no injuries. This means that out of every 7 runners, 6 have sustained some degree of injury. So, let me explain some tips on how to avoid knee injuries while protecting your knees.

The importance of knees to the human body

The knee is the most complex joint in the human body. The thigh bone and the shin bone are connected here through the knee joint, which bears most of the body's weight. Each time you run, the joint's movement is driven by muscles and the ligaments stretch and extend. There are two small pads between the thigh bone and the shin bone called menisci that act as shock absorbers, and there is also a joint capsule that secretes joint fluid for lubrication. It works like a machine: muscles are the engine, ligaments are the transmission belt, menisci are the shock absorbers, and the joint capsule is the lubrication system.

However, the human body is not as simple as a machine. The cushioning of force upon landing is not solely completed by the menisci but is aided by the instantaneous contraction and relaxation of muscles and ligaments. Therefore, the stronger, more powerful, and more elastic the muscles are, the less likely they are to get injured.

The impact force of each landing while running is 2-4 times your body weight, with a stride frequency of 120-160 steps per minute. The longer you run and the more distance you cover, the greater the impact and wear, making injury more likely. The faster you run, the higher the stride frequency, and the greater the pressure on the knees, making injury more likely. Although the primary range of motion for the knee joint is front-to-back, it also has a lateral opening of 3-5 degrees, causing lateral impact forces. However, bones primarily bear impact forces from the front, so incorrect posture can also cause additional impact forces leading to injury.

What is 'runner's knee'?

Runner's knee, medically known as patellofemoral pain syndrome, is caused by the patella sliding over the femur, resulting in pain at the front of the knee. It is a common knee issue unrelated to joint damage. Normally, the patella is held in place by the quadriceps and patellar tendon, sliding up and down along the femoral groove, allowing smooth knee movements. However, sometimes due to insufficient or imbalanced muscle strength, tight tendons, or abnormal patella movement on the femur, this sliding process is disrupted, causing the patella to deviate from its intended path and resulting in pain.

Repeated knee joint activity can also worsen patellofemoral pain syndrome. If not treated promptly, the patellar tendon and the cartilage beneath it can become inflamed, potentially leading to permanent joint damage. In severe cases, the cartilage between the patella and femur can be damaged, developing into chondromalacia patella. Therefore, it is crucial to rest the knee joint and undergo proper rehabilitation; otherwise, it may delay recovery and worsen the condition.

When suffering from runner's knee, there will be pain at the front, back, and around the patella, which can be triggered when the knee bears weight, such as when climbing stairs or running. Additionally, actions that bend the knee, such as intense exercise, deep squats, or weight-bearing activities, can cause pain. At this time, the area around the knee may swell, and there may be sounds within the joint cavity. These symptoms are not very specific and are not easily diagnosed directly, so some tests may be needed for confirmation. If patellofemoral pain syndrome is suspected, you should immediately stop activities and rest the knee.

How to protect your knees while running?

Is knee injury really so dangerous that we cannot avoid it? Actually, as long as we fully understand the causes of runner's knee and scientifically plan our training, we can protect ourselves and completely avoid it. Here are some suggestions for effectively preventing runner's knee.

1.Pay attention to warm-up exercises before running to prevent strains during exercise.A thorough warm-up before running can raise body temperature, accelerate blood flow to the muscles, improve muscle viscosity, and increase joint range of motion. The general warm-up time is 8-15 minutes, with some joint-mobilizing movements. For running, squats, leg presses, and exercises for the ankles, hips, and knees are particularly important.

2. Do stretching exercises after warming up. Stretching can improve body flexibility and reduce muscle and ligament injuries. Stretching exercises targeting the knee joint include high knees and butt kicks.After each run, you should also do stretching exercises. Post-run stretching can relieve muscle tension and fatigue.

3. Pay attention to running posture during the run. A correct running posture can not only improve exercise efficiency but also greatly reduce the risk of injury. Land naturally on the toes, relax with each movement, lower the arms and swing them forward, expand the chest by moving the arms and shoulders back, keep the hips directly under the body, and keep the head forward and aligned with the shoulders without tilting to either side.

4. Strengthen leg muscle training to reduce the impact on the knee joint. You can do exercises like squats, single-leg jumps, or frog jumps. Running involves not just the leg muscles but also the small muscle groups in the feet, ankles, and joints, as well as the upper limbs and shoulder-back strength, especially core strength.

5.Try to wear specialized running shoes while running. Specialized running shoes are the best. For harder surfaces, choose shoes with good elasticity to reduce the impact on the knees during running.You can also wear knee braces while running to reduce knee injuries.

6. Follow the principle of gradual progression, especially in the early stages. Do not increase the volume abruptly. The general principle is not to run every day; running one day and resting the next is good. The weekly running volume should not exceed 10% more than the previous week, which is a relatively safe and prudent approach in the early stages.

Summary

Run according to your ability and progress gradually. For beginners, start with slow running, and once your long-distance running ability has significantly improved, gradually increase the speed and distance. There is no need to set a specific amount to increase.While running, the thigh muscles repeatedly contract, causing the knee joint to repeatedly flex and extend, which can put excessive pressure on the patellar tendon. When this pressure reaches a certain level, it can easily cause knee joint injuries.

If runners feel their steps becoming heavier or noticesymptoms of knee pain, they should immediately reduce their exercise volume. Do not force it; stop exercising if necessary and be prepared to stop weight-bearing activities for a long time.

Only by fully understanding your limits and running within them can you avoid injuries. After all, running is for health, not for getting injured. As long as runners remember the key points for preventing knee injuries during their daily runs,take appropriate measures to protect their knees, and avoid excessively intense activities, they can largely avoid knee injury troubles.I hope runnersalways pay attention to protecting their knees,so they can run healthily and happily.