Teach you 4 strokes to relieve knee pain after running

Experts from the top three hospitals are here

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There is an uncle Li in our community.

Uncle Li likes to run and exercise and has participated in several marathons.

However, during a running activity a year ago, Uncle Li's knee was accidentally injured. After that, he went to the hospital for acupuncture and returned to normal after a few days of rest.

After recovery, he still runs and exercises in the community every day, but every time he finishes running, there is always a dull pain on the outside of his knee, which is getting more and more serious now.

He immediately went to the Department of Rehabilitation Medicine for examination and was diagnosed with iliotibial band syndrome. Through physical factors and rehabilitation techniques, the symptoms of knee pain were improved, and now he can run again.

Why does running hurt the iliotibial band?

The top three

Ma Ming, Deputy Director and Deputy Chief Therapist, Department of Rehabilitation Medicine, Zhongda Hospital Affiliated to Southeast University

It's the iliotibial band.

The iliotibial band is located on the outside of the thigh. When our knee is bent, there is a rigid structure on the outside of the knee, which is the iliotibial band.

The iliotibial band is similar to a tendon, which is relatively hard and tight, like a huge rubber band, which connects the thigh and calf and plays an important role in fixing the knee joint.

Why does running hurt the iliotibial band?

When we are running, the knee joint is constantly changing between bending and straightening. The "rubber band" of the iliotibial band will produce friction with the knee joint. Usually, the bursa around the knee joint can reduce this friction. .

However, the capacity of the bursa is limited. If repeated friction exceeds its capacity, inflammation will occur, so the normal sliding of the iliotibial band will be hindered, and pain will occur. In severe cases, it will show extensive pain on the outside of the knee. Pain even when resting.

Excessive friction will also make the iliotibial band hyperemia and edema, reduce its elasticity, and increase its tension, which will further aggravate the friction and lead to a vicious circle, with more running and more pain.

Athletes with a lot of knee flexion and extension activities are easy to "get hit" if they are not careful.

Systematic rehabilitation training can effectively improve pain

The impact of iliotibial band syndrome on the body will continue from the tensor fascia lata in the pelvis to the iliotibial band, to the knee joint, and throughout the outer side of the thigh.

Therefore, in terms of treatment, it is not just to relieve local pain, but to evaluate the position of the pelvis and the force of the knee joint, and then carry out systematic rehabilitation training under the guidance of the doctor.

The common treatment method is to restore local tension and improve local inflammatory response through physical factors (such as sound, light, electricity, heat, etc.).

By balancing the strength of the medial and lateral muscles, relax the iliotibial band and perform knee and gluteal stabilization exercises.

If the friction of the iliotibial band is severe, surgery may be required.

Four moves to relieve knee pain

cross-spin

Cross your feet and press hard with one foot on the other, compulsively pronation of the aching leg.

Standing calf stretch

Face the wall and place your hands on the wall at eye level.

The legs are one after the other, and the uninjured leg is placed 30 to 50 cm in front of the injured leg; the injured leg keeps the lower limb straight and the heel is close to the ground; slowly bend the injured leg and tilt the upper body until the calf is taut.

Hold for 30 to 60 seconds and repeat 3 times.

Hold the ankle stretch with one hand against the wall for support, and the other hand grabs the ankle of the injured leg and pulls it toward the buttocks, without bending or twisting the lower back, hold for 30 to 60 seconds, and repeat 3 times.

side leg lift

Lying on the side, with the uninjured leg at the bottom, tighten the muscles of the thigh on the affected side, straighten and lift up 20-25 cm, hold for 5 seconds, slowly return to the original position, and repeat 20 times.