why do you run farther but feel worse

● Dull pain, burning sensation, or sharp knife-like pain on the outside of the knee during activity.

● The pain can be localized but usually radiates around the outside of the knee or upwards to the outside of the thigh.

● The pain usually starts as mild discomfort and gradually worsens.

● A snapping sound may occur when bending or extending the knee.

● There is usually no swelling.

● The pain worsens when going downstairs or downhill.

● Massage can help improve this issue. You can use a yoga roller at home to achieve this.

Massage the iliotibial band:Lie on your side on the roller, with the roller positioned between the outside of your thigh and the floor. Use your body weight to apply pressure to the outside of your thigh, from just above the knee to the hip. Roll up and down, then switch sides.

● Pain in the Achilles tendon area.

● The pain gradually worsens.

● The pain is worse in the morning or after exercise.

● Stretching the muscles attached to the Achilles tendon is crucial for reducing tension.

The soleus muscle is located beneath the gastrocnemius muscle. It is connected to the Achilles tendon, originating from the back of the lower leg bones and attaching to the heel. It is also responsible for pointing the toes.

Stretching the soleus muscle:Find a wall near a door to help you maintain balance and increase the forward tilt of your body. Place the ball of your foot against the wall, with your heel on the ground. Keep your back leg stable. Hold onto the door frame and carefully bend your right knee. Tighten your abdomen and keep your upper body straight. This is your starting position. Keep your knee bent and carefully lean your leg and upper body forward, stretching the muscle for 5 to 10 seconds until you feel a slight tingling in your calf. Relax the muscle for 5 to 10 seconds. Carefully press your stretching foot against the wall, trying to point your toes for 5 to 10 seconds to create resistance. Relax the muscle for 5 to 10 seconds. Keep your knee bent and continue to lean your leg and upper body forward to further stretch until you reach a new endpoint. Repeat the stretch 2 to 3 times.

● Pain in any part of the bottom of the foot, from the heel to the arch. The most common pain location is about 4 cm in front of the heel, which may be tender to the touch.

● The pain is often most severe when you take your first steps in the morning or after a long period of rest,when the foot has not been bearing weight. Gentle movement can relieve the pain, but prolonged standing can make it worse.

● Sudden stretching of the bottom of the foot (such as going upstairs or standing on tiptoe) can worsen the pain.

● Choose running shoes with cushioning in the heel and good arch support. Do not wear old, worn-out shoes (especially sports shoes) as they may not provide good cushioning for your heel.

● Insert insoles and arch supports into your shoes. Even if only one foot is in pain, place insoles or supports in both shoes.

● Regularly stretching the Achilles tendon and plantar fascia can help relieve symptoms. Use a foot roller to massage the bottom of the foot, stretching and mobilizing the plantar fascia.

● After you fall asleep, your plantar fascia often shortens and tightens (which is why the pain is usually worse in the morning). You can wear a splint while sleeping to keep the plantar fascia stretched.

● Pain from below or beside the kneecap.

● A grating sound when bending the knee due to rough cartilage rubbing against each other.

● Swelling of the knee joint.

● Pain when going up or down stairs or hiking.

● Perform strength training to ensure the quadriceps muscles are strong.

● Wear appropriate running shoes that provide the necessary support.

Stretching the rectus femoris:Kneel on both knees with your back to a wall, toes touching the wall. Step forward with your left leg, placing the entire foot on the ground, with the left lower leg perpendicular to the ground. Lean your upper body forward, resting on your left thigh. Slide your right knee back towards the wall, with your right foot along the wall. Stop when your right knee is bent at 90 degrees. This is your correct starting position.

Carefully straighten your arms, moving your upper body and thigh closer to the wall, stretching the muscle for 5 to 10 seconds. Stop when you feel a slight tingling in the front of your thigh. Relax the muscle for 5 to 10 seconds. Press your foot against the wall, carefully pressing your right knee down to the ground to create resistance, holding for 5 to 10 seconds. Relax the muscle for 5 to 10 seconds. Continue to straighten your arms to further stretch until you reach a new endpoint, or slide your right knee closer to the wall. Repeat the stretch 2 to 3 times.

● Pain extending down the tibia.

● Massage can help improve the condition. You can do this at home using a yoga roller.

● Ensure you wear the correct running shoes that suit your foot type.

● Thoroughly stretch before and after exercise, paying special attention to stretching the gastrocnemius muscle.

● Gradually and systematically increase your running distance. Reduce running time if necessary and slowly regain your form.

● Improve your running technique, which not only helps treat your injuries but also prevents them from recurring.

Stretching the gastrocnemius muscle:Find a sturdy edge, such as a step or a few phone books. Place the ball of your right foot on the surface (about one-third of the foot length), with the arch and heel hanging off. Relax your calf, letting your heel drop to stretch. Relax the muscle for 5 to 10 seconds. Use the gastrocnemius muscle to lift your body 2.5 to 5 cm to create resistance. Relax the muscle for 5 to 10 seconds. Continue to let your heel drop to further stretch until you feel a slight tingling in the muscle. Reach a new endpoint.