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How to minimize the risk of injury, how to maintain the health of the hips, knees and ankles?
Let's be clear about one thing: Regardless of the self-inflicted, sedentary colleague's emphasis, running will not ruin your knees. “Three large research projects have shown that long-term endurance runs do not necessarily affect joint health.†Richard Willy, assistant professor of physical therapy at the University of East Carolina in Greenville, North Carolina. Said.
"In fact, the runners' joints may be healthier than those who don't run," said Dr. Max R. Paquette, assistant professor of physiology at the University of Memphis. It is well known that weight-bearing exercises such as running can strengthen bones and muscles, and it is currently considered that this has the same effect on cartilage (buffer substances between joints). Strong muscles obtained through running and strength training can better support the joints and reduce the risk of injury.
However, the term "running knee" is not unfounded. Knee pain is the most common injury in this sport. The hips, ankles, and foot injuries often occur. This is not because the running itself will bring the above-mentioned injuries, but because the injured runner may have poor stance or imbalanced muscle strength. So on the one hand, although you can rest assured that running is good for the health of the whole body (including joints), on the other hand, it is also important to understand the causes of joint pain. Taking the necessary measures to reduce the risk of injury will allow you to enjoy running for a long time.
Where is the pain? Runner's Common Symptoms
Hips, knees, ankles, and feet
Osteoarthritis. The cause of this strain is the cartilage wear that is buffered between joints. It is related to genes and biochemical reactions in the body (not necessarily caused by running). Hip bursitis. This friction syndrome is caused by inflammation of the bursa. The bursa is a small bladder structure around the hip joint that provides lubrication for muscles and tendons. knee
Patellar joint pain, that is, running knee. This discomfort behind the patella is due to repeated contact between the lower leg and the patella.
髌腱 end of injury. Achilles tendon inflammation extending from the patella to the top of the humerus. Pain is common at the bottom of the patella, especially when going downhill. Meniscus tears. The cartilage inside and outside the knee joint is equivalent to the bumper between the femur and tibia. As you age, the meniscus becomes thinner and more easily damaged.
ankle
Achilles tendonitis. One of the most common ankle injuries is the inflammation of the largest Achilles tendon in the ankle. Feet. When the foot and ankle are twisted inwards or outwards suddenly, the stabilizing ankle ligament may be damaged.
Big toe
Bunion bursitis. Under continuous pressure, the joints of the big toe may shift, swell or rotate, resulting in painful bony prominences.
Why does the knee hurt? Possible causes behind pain
There is a problem with the running posture
Willie explained: When the hips turn inside (refers to the thigh muscles to induce the hip muscles to rotate from the middle, the effect of knee twist) is the most likely cause of knee pain biomechanical reasons. The other most common cause is excessive steps.
Muscle imbalance
This relationship with biomechanics is complicated because imbalances in muscle strength can lead to poor biomechanical structures. Conversely, poor biomechanics can increase muscle power imbalances. If you can't safely complete a single leg squat, and your knees won't twist outwards or inwards, then your hips may not be strong and require more attention. Dr. Keith Span, an expert in sports medicine from Alabama.
Gene causes
Although the relationship between running injuries and genes is still unclear, Span believes that arthritis is genetically related. "If your parents have arthritis, then you are very likely to get it." Of course, age is a very important factor, but Span pointed out that getting older does not necessarily mean that you will get arthritis. “I have seen 80 years old without arthritis, and I have seen patients who were tortured by arthritis at the age of 50,†he said.
Gender differences
The number of women complaining of knee pain is twice that of men. Researchers haven't fully figured out why. "Assuming that the lower limbs of women (the center of gravity) mechanics make the knee more vulnerable, but I think there are more factors here." Dr. Paquet said. The slight differences in the composition of women's connected organizations may also be one of the reasons. Pregnant women and women who have just finished giving birth to babies are more likely to be injured because the mechanics of the lower limbs have changed for babies.
Unclear factors
Pain is a phenomenon that researchers are still trying to figure out, and joint pain looks like a unique one. "Two runners with the same biomechanics may have suffered an injury after undergoing the same training. There is nothing else. We don't know what happened." Willie explained. He emphasized that various variables, such as sleep quality, nutrition, and even heart factors (such as fear of hurting feelings) may affect knee health.
5 ways to protect joints possible causes behind pain
Shorten the pace
"A 5% to 10% increase in the pace per minute can relieve 20% of the patella pressure," Dr. Willy explained. Garmin Foot Sensor or MilestonePod can help you monitor your own pace. The runner's pace varies from person to person, but it is usually recommended that you control at 160-190 steps/minute. Be careful not to suddenly change the way you land. Changes in the way of depression are likely to affect Achilles tendon.
Focus on posture
Although Dr. Willy does not recommend that runners change the way they crunch, he recommends evaluating his running posture, especially when you feel joint pain. It is also recommended to evaluate running position simply to avoid joint problems. Looking for a physical physiotherapist who has experience in treating runners, he should be able to determine if you have internal hip rotations, excessive steps, and guide you to improve these issues. In an experiment conducted by Dr. Willy in 2012, he found that runners with knee pain experienced 8 times of corresponding training. After several months of inspection, the knee problems were reduced.
Pay attention to weight
As we age, more and more runners begin to complain about joint problems. One of the reasons for this may be weight gain. Paul DeVita, director of the Biomechanics Laboratory at the University of East Carolina, has found links between his research on extra weight and knee problems. "The problem for many people is that they exceed the weight bearing capacity of the knee," he said.
Replace old shoes
What kind of shoes have the most effective discussion on reducing joint pressure has not yet yielded results. Both Dr. Willy and Dr. Paquet suggest runners find the shoes that are best for them. When putting on new shoes, the key method is to start with a few short distances before starting a long distance run. "The replacement of old shoes with new shoes may have the risk of causing injury and avoid sudden changes in the timing and types of running shoes."
Comprehensive response
Changing the source of pressure and how the joints are stressed can prevent injuries. “The runners who perform the same training every day are the most dangerous. Change one kind of road surface, change one line, change one kind of pace, and cross-train. The more patterns, the less stress the body will receive,†Dr. Willy suggested.
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