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Take care of your knees

 Take care of your knees

Take care of your knees

importance of Knees

The knees are one of the most important joints in our body. They play a vital role in our active lives and in running, especially in fast running and light running. The knees are rightly considered the weakest part of the body. At least 30% of pain injuries during high-speed and light-running races are related to the knees. It is estimated that in the United States, where exercise is more popular,  Millions of people suffer from severe knee pain.

Regardless of age, physique, or gender, 9% of those who climb mountains and run on rough terrain cover an average of 20 miles each week and injure their knees during the exercise, while running 25 miles and 35 miles per week. Among these people, the rate is eleven and fourteen percent.

In comparison, 17% of those who run 40 miles have severe knee pain.

some important information about knees 

According to experts, in fact nature did not make our knees for long distance running.

In the knee, the joints of the two weight bones of the thigh and the shin are pressed together. In this process, with each step of the runner, the knees get two and a half times more  weight and pressure than their weight. In a race of one mile, about seven hundred and fifty times more weight on these bones of the joint

In the 40-mile-per-week race, each knee receives 30,000 blows or shocks. As the distance increases, the risk of injury increases as the bones end up rubbing more and more.

 There is no doubt that some people's knees are fine despite the hundred mile race, while some knees respond very quickly. Some natural defects also cause knee pain.

They can cause pain in different parts of the legs as well as the knees.

According to sports medicine experts, there is a chain of muscles, ligaments and curved bones that move from the limbs to the toes. In this long and interconnected chain, where there is a minor complaint,  The most common pain is in the knees, as they are the weakest part of the body.

How to avoid Knee injuries?

Once injured, there is a high risk of pain and soreness in the knees at any time. The best course of action is to exercise caution. If you run fast and light, do your best to keep your knees up But do not put unnecessary pressure. This precaution will protect you from big problems

Of course you use special shoes for running.

The inside of the shoe is solenoid, which means it is thinner and more flexible, which makes it less likely to feel bumps during a race, but it loses the ability to withstand bumps after 300 to 500 miles. If you run 25 miles, it is important to buy new shoes every three to six months.

 Moving the muscles around the knees will increase the friction between them, therefore it's necessary that you just follow flexing and stretching them.

This will not only keep them flexible, but will also make them more flexible with these exercises. In addition to the back and front muscles of your thighs, the flexibility of the shin muscles will also increase.

 To keep the pressure on your knees to a minimum, it is important that you do not increase your distance by more than 10% per week, ie do not increase your distance by more than a week in your running and three times a week. Don't run too hard.

As increasing the speed also increases the risk of knee injury, do not increase your exercise, ie total running distance, by more than 8%. It is also important that you do not run down the slope and that Make sure that the outer edges of your shoes do not penetrate so much that your feet start to turn outwards during the race.

 Despite these precautions, if the knee is injured, consult a specialist who has successfully treated the injured knee.

Beware of a doctor who will recommend that you buy expensive shoes after a thorough examination.

The right and sympathetic therapist will first ask you detailed questions about your running style and habits and will also find out about the symptoms and nature of your pain.It will also find out what kind of ground or surface you run on.

 Take a good look at your shoes, learn about muscle relaxation exercises, and find out the details of running back injuries. Also, inspect your lower back, thighs, ankles, and feet. Evaluate the ability and energy of the injured knee to run and carefully monitor your gait by running.


You should not expect miraculous treatment from your doctor for knee pain, because correct diagnosis also takes time and recovery is not possible in a jiffy. For this you have to work patiently.

The knee wounds of the runners are very delicate and, unlike other wounds, the knees do not swell or break the muscles. Therefore, they cannot be diagnosed immediately. With proper diagnosis and treatment, 90% of athletes, ie Runners are able to run.

You can do other exercises to correct the knees, which do not put painful pressure and load on the knees, such as cycling and swimming can keep you active.



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