From marathon runners to cyclists... How athletes manage knee pain

 

Stretching=

 

A marathon runner suffering from patellar tendinitis could not relieve knee pain through rest or ice packs. During running, they wore a knee brace to alleviate the pain.

However, this is not a fundamental pain relief method either. By additionally performing stretching exercises for the quadriceps and hamstring tendons, and doing light squats and leg raise exercises, the pain began to decrease.

Knee strengthening exercises=

 

A famous female ballerina has experienced chronic pain in both knees due to tendinitis for over 10 years. After trying various methods to alleviate the pain, she confirmed that exercise therapy is helpful.

 

Exercises such as weighted squats, lunges, squat jumps, and quadriceps extensions are effective in alleviating knee pain. Having practiced ballet for a long time, he experienced knee issues, but through these exercises to strengthen his lower body, his knee pain was alleviated. At the same time, there was also an effect of strengthening the quadriceps, adductors, and gluteal muscles.

Plant-based diet

 

An exercise expert and personal trainer tried various methods, including physical therapy and acupuncture, to relieve pain above the right knee bone. Some of these methods alleviated the pain, but only temporarily.

In order to find a more fundamental solution, he decided to study the relationship between nutrients and pain. He tried a diet that could minimize inflammation levels in the body as much as possible.

Meat was excluded from the diet as much as possible, and a plant-based diet was structured. Attention was also paid to healthy fat intake through foods like avocados, coconut oil, olive oil, and flaxseed. As a result of consistently maintaining this diet, weight decreased by about 17 kg, and I became able to run approximately 10 miles (about 16 km) without significant discomfort.

Foam roller massage

 

A woman who majored in squash at university began experiencing knee pain and suffered from chronic pain for a long time. She stopped being a school athlete and her activity level decreased afterward.

Fortunately, a few years after graduating from school, I met my husband, who is a personal trainer, and we 고민ed together on how to strengthen my knees. I strengthened my knees through exercises such as walking, squats, and bridges, and used a foam roller to massage for 20 to 30 minutes every night. As a result, a significant portion of the pain has been alleviated.

Knee joint replacement surgery

 

A woman who started competing in BMX (a sturdy bicycle that can be ridden on rough terrain) in her 40s has become the oldest participant at 68 years old. However, several years ago, she was unable to leave her bed due to knee pain.

I tried changing my racing style to alleviate knee pain, but the pain did not decrease. Eventually, I underwent knee joint replacement surgery. After 4 to 6 weeks post-surgery, I started riding an indoor bicycle. At first, there was pain, but now I am competing without pain and plan to participate in the next race as well.

Anterior cruciate ligament reconstruction surgery

 

A man who was a university baseball player underwent surgery after tearing his anterior cruciate ligament during a basketball game. Since then, he experienced persistent knee pain for seven years. He tried various methods such as running, yoga, massage, and ice packs, but the pain did not subside.

Eventually, I reached a situation where my ACL re-ruptured, and I ultimately chose to undergo surgery again. The rehabilitation process proceeded more slowly than before. I also wore a brace for an extended period to keep my leg from moving. Even now, running causes pain, but I am able to ride a stationary bike for about 20 miles (approximately 32 km) without much difficulty.