There are tips for healthy running, and rehabilitation can help you

In today's society, the country vigorously advocates national fitness, and the World Health Organization recommends that adults aged 18 to 64 years old should perform at least 150 to 300 minutes of moderate-intensity aerobic exercise per week. Jogging has almost become the best choice of aerobic exercise for young and middle-aged people.

However, many people experience knee pain when running or cannot jog for a long time due to knee pain, which leads to "runner's knee" - patellofemoral pain syndrome (PFPS), which seriously affects the quality of life. Today, let me introduce you to "runner's knee" and its staged rehabilitation plan.

1. Excessive use of exercise intensity or overload such as body index and body mass index.

2. Abnormal patellar alignment

Unequal length of lower limbs, abnormal patellar movement, flat feet, hallux valgus, etc. can easily lead to abnormal patellar tracking.

3. Traumatic falls, car accidents, and contact sports.

Axial radiograph of the knee joint: The patella should be in the center of the femoral intercondylar groove, and the thickness of the medial and lateral cartilages should be consistent.

1. Acute phase:

Goals: 1. Relieve pain; 2. Improve hip and knee joint mobility; 3. Prevent muscle atrophy

Rehabilitation Program:

(II) Subacute phase:

Goal: Improve hip and knee joint mobility and strength,

Rehabilitation Program:

(III) Functional recovery period:

Goals: 1. Improve hip and knee joint activity and strength; 2. Improve balance function;

Rehabilitation goals:

Warm tips: 1. During rehabilitation training, the treatment plan should be selected reasonably according to individual differences, and the exercise intensity should be controlled within the range of mild pain (VAS 3/10) for patients.

2. Rehabilitation of patellofemoral pain syndrome is a long-term treatment process. The rehabilitation training program should be continuously adjusted according to functional conditions and other factors. It is recommended to conduct rehabilitation training under the guidance of professionals.

Prevention methods: Of course, how can we prevent runner's knee? Let me give you some tips:

1. Maintain good lower limb alignment. If you have flat feet, hallux valgus, or unequal lower limb length, you can use appropriate orthotics to restore the lower limb alignment to normal.

2. When running, pay attention to "small steps, fast pace, and light touch of the ground" to reduce the reaction force of the ground on the knee joint and alleviate the pain response of the knee joint.

3. Targeted muscle stretching and ice packs after running are also the best choices to relieve pain.

4. Strengthen the muscles around the gluteal muscles and knee joints. When the muscle strength reaches more than 80% of the opposite lower limb, runner's knee can be effectively prevented.