These
complaints from running enthusiasts are quite common in orthopedic clinics.
According to Wang Kuai-sheng, the director of the orthopedic department, among
patients with sports injuries, a high proportion suffer from knee joint
problems related to running, and many of them injured their knees due to
incorrect methods.
The truth about knee pressure: it's not about running too much, it's about incorrect force application
"Many people think that knee pain is caused by excessive running, but in fact, the core issue is abnormal force distribution," said Director Wang Kuai-sheng. During running, the knee joint bears a pressure of 3-5 times the body weight, which needs to be shared by the patella, meniscus, and ligaments. However, distorted posture and muscle weakness can cause pressure concentration: the knee cap is internally rotated and rubs against the patella, the calf muscles are tense and tug on the tendons, and core instability adds to the burden. Over time, this can lead to issues such as runner's knee and meniscus injuries.
The three most damaging actions to the knee
1. Blindly increasing the dosage, ignoring early warnings
"Comparing running distances is the number one killer of knees," warns Director Wang Kuai-sheng. Running distances should follow the "10% principle," with weekly increments not exceeding 10%. It is also important to be alert to warning signs: stabbing pain during running, softness upon landing, and swelling lasting for more than 12 hours after running. "These are not trivial matters; they are the body's way of signaling 'stop'.".
2. Skip the warm-up and go straight for a sprint
"Exerting force with cold joints is like operating a machine without oil," Director Wang Kuai-sheng emphasized. Warm-up should "activate muscles and lubricate joints": raise your legs high for 30 seconds, lunge and stretch your legs for 20 seconds on each side, rotate your knee joints for 10 circles, and then walk quickly for 1 minute, "to get your knees into working condition.".
3. Running shoes are makeshift and have poor adaptability
"Choosing the wrong running shoes is like sentencing your knees to torture." Director Wang Kuai-sheng suggests that flat-footed individuals should choose stability-type running shoes, while those with high arches should opt for cushioning-type shoes. For individuals weighing over 80 kilograms or running on cement surfaces, priority should be given to strong cushioning models. He adds that running shoes have a lifespan of 500-800 kilometers, and "you should replace them when the tread pattern becomes shallow, don't wait until they lose their protective function.".
Knee pads: experts teach you how to do it
Before running: Train strong muscles to act as "knee pads"
"The best protective gear is the muscles around the knee," said Director Wang Kuai-sheng. Only when the quadriceps and hamstring muscles are strong enough can they share the pressure. Two training methods are recommended:
Squat against the wall: Keep your back against the wall, feet shoulder-width apart, knees not exceeding your toes, and squat until your thighs are parallel to the ground. Hold for 30-60 seconds each time, and do 3 sets per day.
Straight Leg Raising: Lie down on your back, extend one leg straight and raise it to a 30-degree angle, hold for 5 seconds, then lower it. Repeat 20 times on each side, doing 2 sets per day.
In running: with correct posture, less force is applied
Correct posture:
Lean forward slightly with your body and tighten your core;
② Land on the middle part of the foot first, then transition to the whole foot;
③ Bend your knees naturally, with the direction aligned with your toes.
Reminder: Taking a video of your running and making adjustments based on it is more effective than blindly practicing.
After running: relax thoroughly to reduce burden
"If you don't relax after running, it's like having no protection at all," Director Wang Kuai-sheng reminded. "Warm up by jogging slowly for 5 minutes, then stretch the front and back of your thighs and your calves, holding each stretch for 30 seconds, and repeat twice on each side. When your knees feel sore and swollen, apply an ice pack wrapped in a towel for 10 minutes to reduce inflammation.".
Urgent reminder: Don't rush ahead in these situations
"If your knees hurt, first check the cause. Don't believe the saying 'the more you run, the less pain you feel'," said Director Wang Kuai-sheng. Pain when climbing stairs may indicate patellar softening, while tenderness on the inner side may alert to meniscus injury. Swelling and fever need to be ruled out as synovitis. "All these issues should be addressed by seeking medical advice first, and following the doctor's instructions for recovery.".
Director Wang Kuai-sheng stated that scientific training, appropriate equipment, and sensing body signals are the keys to knee protection. With the right methods, your knees can accompany you on longer and longer runs.
Expert Introduction
Wang KuaiSheng, Chief Physician
Head of Orthopedics
High-level talents in Hainan Province
Medical expertise
Specializes in the diagnosis and treatment of orthopedic-related diseases such as hand injuries, congenital hand deformities, nerve injuries, vascular injuries, tendon injuries, wrist diseases, peripheral nerve diseases, osteoarthritis, and lumbar diseases; possesses extensive clinical experience in the diagnosis and treatment of trauma diseases such as limb trauma and limb fractures. With microsurgical techniques, proficiently performs microsurgical-related orthopedic microsurgical repair surgeries such as nerve, vascular, and tendon injury repair, skin flap repair, and scar plastic surgery.