遇見大連，心動無限。20日，第34屆大連馬拉松賽活力開跑，全球3萬跑者在山風海韻的大連相遇，進行了一場山與海的約會。馬拉松比賽雖是一項挑戰極限的跑步運動，卻仍讓成千上萬的跑友為之著迷，不惜花費時間和精力遠赴國內甚至世界各個城市，用腳步丈量全世界的美好。跑步的好處有很多，但不少跑者在享受跑步帶來的快感時，卻遭遇了膝關節疼痛的困擾。比賽過程中和賽后，很多跑友甚至因此需要到醫院尋求專業醫生的説明。跑步后為什麼會出現膝蓋疼？如何預防呢？

Why do I have knee pain after running?

Wang Guohua, chief physician of the Joint and Sports Medicine Center of Dalian Second People's Hospital, said that improper exercise training can lead to knee pain after running, which is often referred to as "running knee".

Due to the peculiarity of the knee joint structure, the knee joint will be subjected to a force equivalent to 8 times or more of body weight when running. Many people think that running for long periods of time can cause joint damage and arthritis or other joint diseases. Director Wang Guohua explained that excessive and high-intensity running may cause joint problems, but for ordinary fitness runners, scientific and moderate running can strengthen the knees, strengthen joint function, and be conducive to joint health.

These three running habits to "avoid"

Improper running posture: The correct running posture is that the head - eyes are level with the front, the shoulders - relaxed and lowered, do not swing the shoulders, do not shrug the shoulders; Arms - elbows bent at 90°, with shoulders as the axis, swinging loosely like a pendulum; Body - Chest and abdomen straightened, back straight, body slightly forward, waist and hips keep stable, do not twist left and right.

Lack of muscle strength or overweight: If the joints are not protected by strong enough muscles during running, it may cause pain in tendons and ligaments in weak areas. The heavier the weight, the more powerful muscles are needed to withstand the impact, so it's best for people with a lot of weight to start with brisk walking.

Insufficient stretching before running: Running is an exercise that constantly puts a light load on the muscles, tendons, and ligaments. If you don't stretch before running, your muscles will stiffen and you will have limited space between tissues to move, and barely moving in a small space can cause pain.

This is needed after an injury

Running is for health, but if the body is already signaling an injury, every runner should know how to deal with it properly. Emergency treatment needs to follow the RICE principle: R stands for rest. If you feel uncomfortable, you need to stop and let your body relax. I indicates ice to the painful area. Swelling that occurs within 39-0 hours of injury is controlled to a certain extent. C stands for bandaging. Use an elastic bandage to tie the sore area tightly to prevent re-injury and reduce bleeding and swelling. E denotes lifting. It means that the painful part is higher than the heart. If you have a knee injury, you can lie down and raise the injured leg on a shelf. "A marathon is by no means a simple healthy run." Director Wang Guohua reminded that marathon enthusiasts must do what they can, and do a good job of warm-up and stretching exercises to minimize the danger of the race. In the game, once there is pain around the joints, do not force it and do what you can. Seek medical attention in time to make a clear diagnosis, and follow professional guidance for rehabilitation training to avoid irreversible sports injuries. Peninsula Morning News, 0 degrees video reporter Shen Hua