Run, but protect against 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 not only bears the pressure of body weight but also absorbs the impact from the ground. Therefore, most knee injuries caused by running are chronic overuse injuries, among which patellofemoral pain syndrome, also known as runner's knee, is the most common.
During the UEFA European Championship, various sports fields in Hangzhou have not only seen more amateur football friendlies but also many running enthusiasts.
Running requires little investment—just a comfortable set of sportswear and a pair of well-fitting running shoes. If you’re interested, you can easily join in. But before you start exercising, take a look at our analysis and suggestions. We hope you can stay fit without injuring yourself.
While running, due to the repeated contact between our feet and the ground, the knee joint not only has to bear body weight but also absorb ground impact. Without adequate preparation, it’s easy to injure the knees, and doing this long-term may even turn your knees into “runner’s knees.”
What is runner's knee?
It results from a combination of unreasonable exercise volume, improper running posture, natural wear and tear, and degeneration of the knee joint. Therefore, controlling exercise time appropriately and maintaining proper running form can go a long way.
Long-term running subjects the knee joint to repeated impacts, leading to overuse and strain, which is the most important cause of runner’s knee. Factors such as knee joint aging can further worsen the wear.
However, younger, amateur runners are more likely to develop runner’s knee. This might be because they assume they are strong and healthy, sometimes overdoing their exercise volume.
Once runner’s knee occurs, its impact on runners is obvious. What should we do to both get fit or lose weight through running while protecting our knee joints?
Choosing a pair of running shoes that suit your foot type is quite important. Some brand stores offer personalized foot pressure tests and then recommend suitable running shoes or insoles.
If you want comfortable shoes, you can go directly to a shoe store to get tested based on your foot type. If one foot is neutral and the other turns outward, it's recommended to buy anti-pronation shoes, because a neutral foot wearing pronation shoes could still be at risk—but if an outward-turning foot wears a neutral shoe, the problem might worsen.
Place your heels on an object like a chair, pull your toes upward; keep your back straight, and lean forward from the hips 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 so it’s relatively straight (can be slightly bent); similarly, do 10 repetitions for each leg per set, repeating for 10 sets.
Lie flat on the ground with your feet at a 90-degree angle, and your head can be slightly lifted off the ground to look toward your raised toes.
Female runners are twice as likely to suffer from the condition compared to males.
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 plenty of greenery, such as parks.
9:00–10:00 AM
4:00–6:00 PM
These are the most suitable time periods for running.
Running early in the morning has poor air quality; running late at night affects sleep.