Knee pain during hiking and running How to prevent 'long neck ligament syndrome'?
Oct 23, 2024
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However, the activity of climbing or running a mountain can strain the knee joint, so be careful.
In particular, if pain or stiff feeling occurs in the outer knee, it is necessary to suspect 'enteric ligament syndrome'.
The long neck ligament is located just below the knee along the outside of the thigh from the pelvis and serves to connect the iliac and tibia. It mainly supports the hip and knee joints stably and contributes to effectively transmitting lower body strength. If the long neck ligament does not exist, there is a risk of hip or knee joints falling out of the inside and outside when bending or stretching the knee.
When the knee is 30 degrees, the role of the long neck ligament becomes greater, and when overused, pain can occur due to friction with the outer femur. When running, cycling, and hiking, which are activities that bend the knee frequently, are overstated, intestinal ligament syndrome is common. In addition, symptoms may also appear in people who are overweight, with O legs, even legs, short bowel ligament, and people with insufficient flexibility in the lower extremities.
When there is a problem with the long neck ligament, pain appears on the outside of the knee, and the pain becomes severe when the knee is bent more than 30 degrees. Also, I feel pain when I press the outside of my knee. I often feel more pain on the downhill than on the uphill.
If left unattended, you may feel a sound or catch when moving your knees, which may prevent you from moving your knees freely or accompany external swelling.
Seo Jin-hyuk, chief of the Joint Center at Daedong Hospital (Orthopedic Surgeon), said "As it is called 'Runner's Disease', it is a common area for people who enjoy running, so they should stretch meticulously and avoid overuse to prevent it."Often, cartilage damage in the meniscus is often accompanied, so if you experience abnormal symptoms in your knee, you must visit an orthopedic clinic to check your knee condition and receive early treatment," he advised.
The diagnosis is made through physical examination and imaging examination, along with the main symptoms felt by the patient. It restricts activities to stabilize the intestinal ligament, and medications, poultice, physical therapy, and injection therapy are performed depending on symptoms. If non-surgical treatment does not improve, surgery may be considered according to the judgment of the medical staff.
If you're going to exercise using your legs a lot, you should do leg stretching before and after the exercise, such as long neck ligament, meniscus longus, quadriceps, middle glutes, and hamstrings.
In particular, if you enjoy running, it is better to run on the flat ground than downhill, and it is better to use a track rather than a bumpy road. In addition, wear running shoes suitable for running according to the condition of your feet, and check the cushion condition frequently to replace them if they are worn out.
Even when hiking, it is important to stretch enough and wear hiking boots. When going down the mountain, choose a path that is less burdensome to the knee, and have a break time when knee pain occurs or when physical strength is burdensome.
For knee health, it is helpful to avoid excessive exercise, strengthen the flexibility and muscle strength of the lower extremities, and pay attention to weight management.
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