Run, But Don’t Get Runner’s Knee
The knee joint is one of the key links in the human body's movement chain and also the most complex joint in the body. When running, the knee joint not only bears the heavy pressure of body weight but also cushions the impact from the ground. Therefore, most running-related knee injuries are chronic overuse injuries, among which patellofemoral pain syndrome, also known as runner’s knee, is the most common.
During the UEFA European Championship, Hangzhou’s stadiums saw not only amateur football friendly matches but also many running enthusiasts.
Running requires little investment—just a comfortable set of sportswear and a pair of well-fitting athletic shoes. If you’re interested, you can easily join in. But before you start exercising, take a look at our analysis and suggestions to help you stay fit without injuring yourself.
While running, due to the repeated contact between your feet and the ground, the knee joint must bear the pressure of body weight and cushion the impact from the ground. Without proper preparation, it’s easy to injure your knees. Over time, this could even turn your knees into “runner’s knees.”
What Is Runner’s Knee?
It occurs due to a combination of unreasonable exercise volume, improper running posture, and the natural wear and tear of the knee joint. Therefore, controlling exercise time appropriately and maintaining proper running posture can go a long way.
Long-term running subjects the knee joint to repeated impacts, leading to wear and tear, which is the most important cause of runner’s knee. Factors such as aging of the knee joint can further exacerbate the wear.
However, younger, amateur runners are more likely to “develop” runner’s knee. This may be because they assume they are strong and healthy, often exercising excessively.
Once runner’s knee appears, its impact on runners is self-evident. What should we do to both get fit or lose weight through running and protect our knee joints?
Choosing a pair of running shoes that suit your foot type is extremely important. Some brand stores offer personalized plantar pressure tests and then recommend suitable running shoes or insoles.
To find comfortable shoes, you can go directly to a shoe store for testing based on your foot type. If one foot is neutral and the other is turned outward (pronated), it’s recommended to buy anti-pronation shoes, because a neutral foot wearing pronation shoes will still be at risk, but if a pronated foot wears neutral shoes, the pronation may worsen.
Place your heels on an object like a chair, pull your toes upward; keep your back straight and lean your body forward from the hip joint until you feel a stretch in the back of your legs; switch to the other leg and repeat, stretching each leg 2–3 times.
Lie on your back, bend one knee on the ground, and lift the other knee relatively straight (it can be slightly bent). Similarly, complete 10 repetitions for each leg as one set, and repeat for 10 sets.
Lie flat on the ground, with your feet at a 90° angle, and your head can be slightly off the ground looking toward your raised toes.
Female runners have an incidence rate more than twice that of male runners.
42% of overuse injuries in the human body are related to the knee joint.
Running outdoors is better than running indoors, especially in places with lots of greenery like parks.
9:00–10:00 AM
4:00–6:00 PM
These are the most suitable time periods for running.
Running in the early morning has poor air quality; running late at night affects sleep.