Physical education and sports are one of the important aspects of a healthy lifestyle. Running training is not limited to professional athletes. Many people of different age groups run to keep fit. This is very good and useful, but, unfortunately, both professionals and amateurs lie in wait on the treadmill such a nuisance as knee pain. Why is this happening? How to Preserve Your Knees While Exercising?

Knees and sports

How to run properly

Runners are not the only ones to put the strain on the knee. Injuries and pain in the knee can be overtaken during fitness, cyclists, adherents of alpine skiing, and team sports players are susceptible to them. The complex structure of the knee joint allows it to withstand moderate loads on the movement of the body.

With running and vigorous exercise, the load on him increases. Knee pain during or after running is not normal, it indicates any abnormality in this area.

It is especially important to protect your knees when running for those who have already encountered a problem and those who are just starting independent training. Incorrectly selected or excessive loads can cause such troubles:

There are many factors influencing the health of the feet during sports. This includes the right footwear, the place of exercise, the ability to run correctly, and even the individual anatomical structure of the skeleton. Let's dwell on the most important points that will help keep your knees healthy without stopping sports activities.

Running shoes

The right footwear will help you to significantly reduce the stress on your knees while running. Orthopedists have special requirements for a runner's shoes, if running shoes do not take on some of the load, it is distributed to the knees, lower leg and spine, which eventually begin to hurt.

1. The sole of the sneaker should be lightweight, cushioning, with an air gap.
2. Shoes must provide good ventilation.
3. You need to select sneakers individually, so that the features of the structure of the foot, the height of the leg rise are taken into account.

Any, even the most perfect footwear wears out. The worn out, deflated air gap of running sneakers will not be able to protect your feet, so these shoes need to be changed without hesitation. The approximate time for replacing running shoes after 500 kilometers of "run".

Running surface

Running on a dirt track is safer than running on asphalt

What is under a runner's feet can kill knees as much as improperly fitted shoes. A kilometer of a run is about 500 strong collisions with the ground.

Special treadmills in stadiums are equipped in such a way that shock absorption is provided. If you have to run outside of special running trails, you need to know this rule: running on a trampled dirt track is always safer than running on asphalt, and running on asphalt is safer than running on concrete.

The path for such an activity should be free of bumps, slippery places, stones and other obstacles.

Running technique

This moment is perhaps one of the most important. In order to keep your knee joints healthy for years to come, you need to be able to run properly. This, first of all, is taught to athletes, at the beginning of classes in the track and field sections. Those who do not consider themselves to be professionals, but decided to go in for running to maintain their shape, should also know the techniques of proper running.

Warm up before running

It is necessary to start any sports activity with a good warm-up, which can take as long as the main workout itself. “It’s harmful to miss one workout, it’s a bad habit to skip a workout,” experts say. Warm-up is a special exercise for warming up muscles and joints, the purpose of which is to accelerate circulation in the joints and ligaments, to make them elastic. During the warm-up, the knee joints are filled with synovial fluid.

Warming up is carried out not only for the legs. The whole body is kneaded, starting with bends, swings, squats. It is better to start the movement with walking, gradually accelerating the pace and moving on to running.

After a workout, stretching exercises will help relieve the overload in the knee muscles.

How to squat correctly

Squats

The warm-up complex often includes squat exercises. Such movements, performed with excessive stress, can also injure the knee. Harsh deep squats alone can put additional harmful stress on the knee. Especially it is necessary to protect the knee joints during such exercises for elderly people.

Squatting, the feet should be placed no narrower than shoulder-width apart, the socks should be spread apart. Keep your heels flat on the ground. You should also climb smoothly, without sudden jerks.

Knee pads

Running knee pad

Special sports knee pads will help protect your knees during training. Knee pads are used to fix the joint during treatment or rehabilitation after injuries or illnesses and for prophylaxis with increased loads. Running belongs to the category of increased load on the knee joint, the knee pad is designed to protect the knees from overload and subluxation of the patella. Sports knee pads are of several types:

1. Tape.
2. In the form of a bandage.
3. Knee pads with braces.

Preparations for strengthening joints

In addition to physical and technical measures that must save joints and play sports without problems, proper nutrition plays an important role. Often fighting overweight,

Gelatin (collagen)

the need to follow diets leads to the fact that the body receives less of some trace elements necessary for bones and joints. In this case, nutritional supplements developed by scientists come to the rescue, which prevent dehydration and fragility of the joints, maintain their elasticity and flexibility.

1. Collagen (food grade gelatin).
2. Glucosamine sulfate.
3. Chondroitin sulfate.
4. Vitamins and calcium preparations.

What to do if your knees hurt after a workout

No one is safe from sharp or aching knee pain after a load, not to mention the fact that knees can become clogged when falling. The first thing to do in this case is to give your legs complete rest. Doctors recommend using cold compresses on a large place to relieve pain, the time of such a compress is no more than 20 minutes.

After running, your knees can hurt for both natural and pathological reasons. The appearance of uncomfortable sensations in the joints is provoked by uncomfortable sneakers, improper technique of movements, and an unsuccessful choice of terrain for sports training. But pain after running often signals a developing one:,. Therefore, you need a thorough examination, and if necessary, conduct.

Causes of pain

Discomfort in the knee appears for various reasons. Pain can be provoked by damage not only to cartilage or bone structures, but also to muscles, ligamentous-tendon apparatus. If the pain is accompanied by a slight burning sensation, quickly disappears after a short rest, then with a high degree of probability such symptoms are caused by the accumulation of lactic acid in the muscle fibers. But the appearance even after a decrease in the load, and especially an increase in their intensity, indicates a destructive-degenerative process in the joint or destructive-degenerative process.

Poorly matched terrain

Cross-country running with hills and gravel is a common cause of knee pain. During jogging, the load on the legs is not distributed correctly. A person has to take steps of various widths, bending around irregularities. He does not concentrate on correct breathing, he gets tired quickly, and he strains his muscles unnecessarily, so there is no health benefit from such a run.

But the damage to the articular structures is serious. There is a constant microtrauma of the cartilaginous layer, the further destruction of which leads to the development of severe pathology -.

Flat feet

This is the name of the change in the shape of the arches of the foot, which is accompanied by the loss of its shock-absorbing functions. In 45% of adults, it is diagnosed with varying degrees of severity. If a person with such a pathology is running, then due to concussions there is a constant overload of the knee, ankle joint, as well as the lumbosacral spine. A few years later, he may be diagnosed with posture disorders.

Heel kick while running

With the wrong running technique, the main loads fall on the heel with simultaneous eversion of the lateral surfaces of the foot. This significantly increases the likelihood of injury to ligaments, muscles, tendons, premature destruction of the cartilage tissues of the ankle and knee joints. After jogging, pain in the legs is felt for a long time due to severe muscle strain. If you do not correct the technique, then running will soon become impossible due to irreversible damage to the cartilaginous pad of the ankle and knee.

Choice of shoes

Knee pain is often caused by the wrong running shoes. It should not unduly hug the leg or slip off the foot. In such cases, a person does not concentrate on deep breathing and the rhythm of movements, but constantly strains the muscles of the feet to eliminate the inconveniences that arise. Ideal for jogging - sneakers with a soft instep support and a lightweight cushioning sole with lacing or Velcro.

Running surface

Sports doctors strongly advise against running on asphalt due to severe shock loads on the joints of the legs and spine. To minimize the discomfort arising in the feet, a person has to tighten the muscles of the thighs, knees, ankles more. This also happens when the sole is lifted off the hard surface and then lowered. The risk of microtrauma to cartilage tissue also increases when jogging on grass, sand, gravel.

Associated symptoms

You should be alert if pain in the knee joint occurs almost after every run, and their severity is slowly but steadily increasing. This symptomatology is typical for almost all inflammatory diseases -,. Mild pain can be a sign of both as yet insignificant microtrauma to cartilage and bones, and chronic sluggish pathology.

Even minor damage to muscles, ligaments or tendons cannot be overlooked. Acute pain appears, radiating. After a few hours, edema forms, and after 5 days, an extensive hematoma forms. If the victim does not seek medical help, then the ligaments and tendons do not heal correctly. While running, they do not stabilize the knee well, which causes pain.

Diagnostic methods

The basis for the primary diagnosis is the results of an external examination of the patient, his complaints, anamnesis data. The doctor conducts a series of functional tests to assess muscle strength and tendon reflexes. Since the clinical manifestations of various diseases of the knee joint are similar, one or more instrumental studies are prescribed:

• radiography. Allows you to detect fractures, cracks in the bone, deformation of bone structures. Radiography is especially informative for gonarthrosis and severity. On the images obtained in 2 projections, bone growths, a narrowed joint space are visualized;
• , CT. Studies are carried out to assess the condition of cartilage and bone tissues, ligaments, muscles, tendons, blood vessels, nerve trunks;
• ... It is used according to indications for examining the inner surface of the joint. During arthroscopy, the doctor can perform the necessary therapeutic manipulations, take materials for biochemical studies.

In the image on the right, fusion of the joint space is noticeable.

To diagnose trauma or gonarthrosis, the results of instrumental studies are usually sufficient. But to establish the type of inflammatory disease is often allowed by determining the levels of ESR, C-reactive protein, sialic acids, uric acid.

First aid

Severe pain during or after jogging usually occurs in response to injuries to the muscles, patella, ligaments, tendons, etc. The sooner first aid is provided to the victim, the sooner recovery will come. What to do:

• lay the person on a hard, flat surface, fix the joint with an elastic bandage or a medical splint;
• raise the injured leg with a roller or dense pillow so that it is slightly above the level of the body;
• attach to the knee - a plastic bag with ice, wrapped in a thick cloth. Repeat the procedure for 10 minutes every hour. If the injury occurs in an open area, you can use a cloth dampened with cold water;
• give the victim a pill - Ibuprofen, Nise, Ketorol,. Traumatologists also recommend taking an antihistamine such as Loratadin or Suprastin.

Often the victim is unaware of the seriousness of the injury and refuses. This can lead to deterioration of the knee joint in the future.

How to treat knee pain after running

If the pain after a run does not disappear for a long time, and the examination did not reveal any pathologies, then you can use pharmacological drugs. Usually external agents are used - creams, balms, gels,:

• NSAIDs - Artrosilene, Ketoprofen, Dolgit, Finalgel;
• - Finalgon, Apizartron, Viprosal, Kapsikam.

Medicines are not intended for long-term use due to pronounced side effects. Therefore, it is better to use bioactive supplements in which the main ingredients are in low concentrations. it

Effects

Knee pain after running is a leading symptom of inflammatory and degenerative pathologies. In the absence of medical intervention, they progress with the involvement of healthy tissues. At the final stage of the development of gonarthrosis or arthritis, irreversible changes in bone structures and complete destruction of the cartilage layer occur. Bone growths are formed (), with displacement of traumatic soft tissues. The joint gap is healed, which leads to - partial or complete immobilization. In such cases, conservative therapy is ineffective, therefore, it is performed.

Prevention of pain

To prevent pain after jogging, you need to exclude all the factors that provoke their appearance. It is imperative for athletic training to choose the right shoes, correct technique, exercise in the stadium or in other places intended for running. It is recommended to use elastic orthopedic devices. They do not hinder movement, but at the same time they reliably stabilize the joint. Wearing knee pads becomes an excellent prevention of injury from falls.

Sports doctors recommend not running early in the morning, when the body is not yet ready for the upcoming stress. If there is no other time for training, then you should first warm up. This is walking with high knees, squats, jumps, turns and body bends.

Joint damage often occurs during an overly abrupt start due to increased stress. Therefore, running should be preceded by brisk walking. The appearance of even the slightest discomfort should be a signal to stop training.

Igor Krivorogov, a sports rehabilitation specialist at the Nothing Hurts Center, explains why you need to do a warm-up, which causes pain in your knees. And is it still possible to go jogging, if there were knee injuries before and what are the consequences if you ignore the problem.

Igor Krivorogov

The knee joint is the second largest joint after the ankle. This is a "shock absorber" that takes the load when walking, especially when running, softens it on the spine and head. Even when a person is standing, sitting or lying down, this joint performs a supporting and stabilizing function.

The knee joint is one of the most powerful joints in the human body. It connects the largest bone - the femur - with the tibia and fibula, which have a large ligamentous apparatus.

Do I need to stretch my knees before running

Like any other, the knee joint requires warm-up and warming up - so that the synovial fluid is completely washed over the articular surface. Otherwise, friction will increase, and this, in turn, will lead to accelerated wear of the joints. This can result in arthrosis, arthritis, bursitis and other diseases.

It is also necessary to warm up muscles, tendons, ligaments in order for them to become more elastic - this helps the correct functioning of the joint from the point of view of biomechanics. This is important not only with increased loads during training, but also when walking in everyday life.

Here's what you need to do during warm-up: rub your legs, stretch, twist them in different planes, bend-unbend. Begin to do the exercises slowly and smoothly, gradually accelerate. Then you can jump, squat with a small amplitude, then with a large one. The severity of the warm-up depends on your training session. A regular run, an obstacle course, a marathon - these are different types of running and, accordingly, you need a different level of warm-up and preparation of the whole body, not just the knee joint.

Why knees hurt while running

This can happen due to the lack of warm-up - muscles, ligaments and tendons were not ready, poorly warmed up. Or the body has not recovered from previous loads. Or a person runs in uncomfortable, improperly selected shoes. He interferes with his running technique or is exercising in shoes that do not match the surface. For example, on tarmac you need a thick, springy outsole with good cushioning. For ground and rough terrain - with increased grip and excellent foot retention.

Also, knee pain while running may indicate early manifestations of muscle imbalance or already formed joint diseases. With increased physical exertion, all health problems manifest themselves more clearly.

If a person has just started running and the pain is gone after the second or third workout, you should not panic. If the discomfort persists, this is a reason to contact a specialist and undergo a diagnosis. There are many possible causes of knee pain - from flat feet to underdevelopment, weakness, or, conversely, increased tone of individual muscles.

Before starting any sport, it is advisable to undergo diagnostics of the musculoskeletal system (ODA). You can turn to either classical doctors (surgeon, orthopedist, neurologist, cardiologist), or to specialists in sports rehabilitation .

If the knees did not hurt during the first two workouts, and then discomfort appeared, then, probably, the body's reserves were simply not enough for more than two workouts. For example, if the foot was positioned incorrectly, the body could withstand the incorrect (from the point of view of biomechanics) loads for some time, but by the third training session there was no strength left. In this case, recovery is required - at least you need to rest, as much as possible to use the help of qualified specialists in sports injuries. Self-medication is strongly discouraged.

If your knees hurt after jogging, this is a clear sign of inflammation. Running is strongly discouraged - the joint must recover. Or it already needs to be treated.

What to do if your knees hurt

If the pain has never bothered before, perhaps a short rest will relieve it. If the pain is muscle and it is possible to recognize this, rest may well solve the problem and training can be continued. It's better not to run and train through pain in general.

If there is pain in the ligaments, tendons, in the "depth" of the knee, the training must be stopped. A short rest will not do anything - connective tissue does not recover as quickly as muscles. This is a sign of a potentially serious complication - unlike muscles, which can simply ache under exertion, this is characteristic of them.

Any pain relievers should only be taken as directed by your doctor. But to drown out pain is to drown out the body's signals about the problem. It's like turning up the music in your car so you don't hear the engine pounding. Therefore, I do not recommend taking pain relievers and continuing to exercise. There is no point in applying ice at all.

Can I run if I have had knee injuries before?

You can run if the injury has been cured and, most importantly, the root cause of this injury has been completely eliminated. However, the latter is not always possible to understand: the absence of pain is not yet a sign of health. Pain syndrome is a consequence of ODA disease, and it, in turn, is the result of muscle imbalance, an earlier problem. Therefore, if a person is not worried about anything and he wants to return to sports, it will never be superfluous to undergo muscle diagnostics. .

Prophylaxis

It is necessary to take care of the condition of not only the knees. A healthy lifestyle, proper nutrition and physical education (culture, and not periodic fitness classes or exercises in the morning once a week) - all this will help maintain health. If discomfort has just begun to emerge (and knee pain can cause a problem in a completely different place), you need to do a special set of exercises and develop exactly the problem muscles and areas. Such a complex is made by a specialist. Standard techniques and exercises cannot be applied - all people are unique, diseases and problems are also unique. The same knee disease in two people (for example, arthrosis) can provoke completely different things: in one person, for example, flat feet, and in the other - a short gluteus muscle.

The first thing we started to fix was my running technique. I heard something and somewhere that you need to run on your toes, but the reality was against it. I, putting on my old Nike with a thick heel, continued to hammer with my heels. From this, after long distances, my knees swelled, and in the evening there were not very pleasant sensations in the hip joint. In short, it was not very cool. Moreover, one friend of mine, an ardent opponent of running in general, said to me: “I don’t understand why to run if it injures the joints. My knees hurt after running. I decided not to continue. " And also in your comments and letters you constantly write that something constantly hurts you. So, here's how to systematically solve all such problems at once.

In fact, there is only one problem - we are used to running on the heel. We swing our arms and throw our leg forward, hoping that this way we will run faster. And do you know why we have this "canal"? Because modern sneaker manufacturers "help" us. They make more and more cushioning heels that get thicker and thicker. And it turns out that we run and run, endure, endure, and then give up running when we no longer have the strength to endure. Because no amount of padding will protect you from the force that your heel hits the ground so often and so much. You throw your straight leg forward and land it on the ground. The shock wave inflicts more and more blows on your knee, the thigh bone transfers this shock force from the knee to the thigh, the thigh to the body, and you just beat yourself up while running. And all this because of the thick heel of your sneakers. You are forgiven for now ...

If you don’t believe me, then do this experiment - go to a treadmill, not the hardest surface, and do what you do in a sneaker with bare feet. Beat yourself about 100 meters with your bare heel on the track. You will quickly get bored. So why do we allow ourselves in a sneaker that a barefoot Kenyan runner or a triathlete running in a 42 km flat sneaker does not allow? At what point did we become hostages of shoes and only in them can we run CORRECTLY?

Gordon Peary was the first to speak openly about the vicious practice of runners running on the heel and indulging sneaker makers with monstrous thick sneakers. A little about Gordon:

During his career, he set 5 world records. He held the record in running 3000 meters from 1956 to 1962. Peary won silver at the 1956 Summer Olympics in the 5,000 meter race, behind only the famous Soviet runner Vladimir Kuts. He was also a three-time England cross country champion.
In 1998, Gordon Peary entered the Guinness Book of Records as the person who ran 347.600 km. For comparison, the distance to the Moon is 384,000 km. His active sports career lasted 45 years! Wikipedia

The main theses of the Peary toe running theory

In general, if you love to run, but suffer from pain, do not like to run, but want to love, want to run faster and not get injured, then read the book that Gordon Peary wrote in just a day! A very emotional and complete piece. It is called "Run fast and without injuries." Gordon bequeathed that the book should be distributed free of charge, which is happening today.

Watch how the runner's harmonic changes in this video:

After reading this book, today I decided to conduct an experiment and run only as written in the book, without switching to the heel. I bought new sneakers, not perfect, but not as thick as my previous ones (not visible in the photo, but the difference is huge if you feel them from the inside):

Because of the icing, I was running on the ice. Only on the toe, only straight and not leaning forward. It was slippery and it was uncomfortable to push off the ground. If I was running on the heel, I could thunder great simply because the straightened leg is practically uncontrollable. After running almost 5 test kilometers, I never stumbled, and when after the first kilometer RunKeeper told me “Average pace is 5:04 mins per km”, I was stunned, because today is a very difficult time for me without ice. And this is not asphalt. In a very relaxed rhythm, I ran the usual distance with an overall average of Pace 5:20, whereas a week ago I was literally running out of breath on a regular surface without ice to maintain it! Now it is very interesting to try it on a normal dry surface :) The only thing worth saying is that to maintain such a run you need to train for some time - your calves are not used to such a load that they used to give to your joints, and they ached and ached in response.

And yet, remember about toe-running: "A kangaroo spends 100% of the available jerk energy only in its first push, it spends only 10% of its energy for each next push!" This is how you should run - fast and long, and also economically.

And when you finish your first toe run in old sneakers and walk a few meters, you will understand how much a thick heel is hindering you, which should ... um ... help? ;) Today I thought that I would cut it off so it annoyed me!

It's fair to say that manufacturers understand the trend and make these shoes for Barefoot Running ("barefoot running"):

Are you wondering why your knees hurt after running? Even if it doesn't concern you, read it. This information can save you from fatal mistakes and sore legs.

Why do knees hurt?

The knee is a very complex joint. Its task is to ensure the mobility of the lower leg during high loads. If it were not for the heavy loads on the knee, it probably would have remained healthy until the very last days of life. But the reality is not at all like that.

After 40 years, people begin to complain of knee pain, it is difficult for them to walk, their joints torture them even at night, not allowing them to sleep. These are already diagnoses, diseases.

If you combine all the reasons why our knees can hurt, you get the following:

1. Infectious pathology.
2. Non-infectious pathology.

Point 2 can be divided as follows:

• Injury.
• Incorrect exercise technique, running.
• Lack of attentiveness to your knees.

The first 2 points can be combined if the infection has got into the knees as a result of an injury. But it also happens that an evil microorganism enters the joint through the blood from other foci, for example, from the urogenital tract. Chlamydiae are sexually transmitted microorganisms. Once in the systemic circulation, they spread throughout the body and in the joints can cause arthritis.

When not talking about infection, the cause of the inflammation and pain in the knee joint lies elsewhere. This may be an unhealthy diet, when insufficient joint-forming substances enter the body. This is called inattention to oneself - when a person neglects proper nutrition with a sufficient amount of all the necessary substances.

This can be an excessive load during the squat, when the meniscus is simply torn.

One of the causes of pain and clicking is a small amount of intra-articular fluid. This problem over time can lead to premature wear of the joint.

We're talking now primarily about running. And here the problem does not necessarily lie in sores. Very often, it just happens because of wrong running. And we’ll talk about this now.

Pain after running

Running is a great way to heal your body. At the same time, it is a great way to spoil the health of your joints. So what to do if your knees hurt after running?

Causes of pain

Let's see why a knee can hurt in a healthy person after running. See for yourself: when you run, you land on your heel from a jump. We recall physics and calculate the impact force with which the heel hits the ground.

This is where the first main nuance of correct running arises: what to run on, the choice of surface. The next question is what to run in. And now the last question is how to run. These are the three main nuances that will determine whether leg pain occurs.

Flat feet

There are also some disorders in which running can be painful. This is flat feet. When your leg cannot properly stand on the supporting surface due to structural features. Over time, pain appears in the ankle and the foot itself.

Heel kick while running

The human body is a single system, a single whole. There is a dynamic connection between the joints of the leg and the neck through the rest of the joints. The entire articular system provides movement of body parts and shock absorption. If it were not for the joints, then even with a normal step, the bones would beat against each other.

Let's do a thought experiment. Surely you have had situations in your life when you jumped on your heels. An unpleasant sensation, isn't it? Already in the brain gives! Because you created an elastic structure, the "wave" went all over the body from the heel to the top of the head.

Now jump on your toes. Now you understand what the difference is between jumping on your toes and jumping on your heels. The heel, landing on the surface, beats, for example, on the floor. The impact is absorbed by the ankle, but the energy goes further through the body, affecting the knee, hip, lower back, because you have created a rigid structure. When you run, you place your foot on the heel. And you are repelled by it.

That is, my legs hurt when running, in particular, because of this. And this is one of the main reasons why knees can hurt. Conclusion - try to run softly, placing your foot with great emphasis on the middle of the foot and toe.

Choice of shoes

You need special shoes to put on softly when running. Many modern manufacturers focus on the heel, increasing it in size, so that the foot in the sneaker is toe down, as if on a heel. It is not normal. You won't be able to run in such shoes as it would be safer.

Therefore, you need to choose sneakers with a flat, not very springy, but thick enough sole. The spring effect is designed to soften the impact of the heel, and the heel does not need to hit the ground, although most run just like that.

Running surface

If you run on heels like everyone else, you shouldn't be doing it on asphalt. Especially in sneakers - you just beat off your heels. If you try to run barefoot there, your heels will hum after 50 steps. Modern footwear softens the impact, but it still goes into the hip joint through the knees. By the way, first there is a "hum" in the heels, knees ache a little. Then there is pain in the heels, and only then in the knees.

So, here are the top 3 causes of running knee pain in an initially healthy person:

1. Running on heels.
2. Solid surface.
3. Bad shoes.

Safe running technique from the Guinness book holder

How do you run, you ask? And who runs like that anyway?

In the middle of the 20th century, there was a runner who got into the Guinness Book of Records for the number of kilometers traveled by running. He ran almost the same distance it would take to get from the Earth to the Moon. Just imagine! In addition, this is the champion of England in cross-country, the Olympic medalist in running (he lost gold to a runner from the USSR in the middle of the 20th century and took silver). He also ran the fastest 3 km. His name was Gordon Peary.

He ran so much for a reason - he ran on his toes. In his book, which he ordered to distribute freely, he described in detail the technique of running. His sports career spanned 45 years. It is unlikely that he would have run so much in a competition with his heel on the asphalt.

Most today, having felt pain in their legs after running, quit this business. But try the style that Peary has to offer. Many who run like this feel a tangible difference. At least Piri's style eliminates the bouncy impact from the ankle, knees, and feet.

The essence of his style is expressed in a very funny comparison: "you are abruptly and intermittently pushing off the ground, as if you are running over a hot frying pan." In general, you are like a duck. That is, we take a short, frequent step. We recommend reading more about this running style in Piri's book.

People who try this style report the following effects:

• there is a hum in the legs;
• pain in the knees goes away;
• the results of running against time are improved;
• it became easier to run the distances already covered.

The only difficulty is changing the usual technique. Caviar is not accustomed to this kind of work, so you need to gradually retrain them. Give it a try, and maybe this is what will help you get rid of knee pain while running!