08/12/2022
For cases of knee pain after jogging, when jogging due to external factors, you can apply the following ways to improve:
🔶 Rest and relax:
Knee joints as well as muscles in the legs are often tired and sore after exercise. Therefore, if you feel pain in your knee after jogging, you should stop the activities of the knee for 1-2 days, the knee joint can rest, then you can start moving again to avoid knee stiffness.
🔶 Hot and cold compress:
If you feel severe knee pain after jogging, apply a cold compress for 10-15 minutes. Cold compresses can provide immediate relief from swelling, ease pain, and prevent further spread of inflammation, if it's just a minor injury. To be effective, you need to perform 4-5 times a day, each time should be 2 hours apart.
In case the knee is only painful, no swelling or swelling has been reduced, you can perform a hot compress to promote blood flow, shortening the recovery time. In addition, you can also take a warm bath, soak in warm water and relax to soothe the pain in the knee joint.
🔶 Use pain reliever paste/spray:
If your knee pain is bothering you a lot, try using a topical plaster or pain reliever spray. Most patches or sprays contain anti-inflammatory and pain-relieving ingredients, so it will have a soothing effect on the pain, making you feel more comfortable.
🔶 Build a reasonable diet:
A scientific diet, fortified with nutrients beneficial for bones and joints, not only helps your bones and joints stay healthy from the inside, it also contributes to promoting the treatment process, helping the disease heal quickly. The nutrients that are good for bones and joints you can refer to include in your daily meals such as:
Calcium is found in many dairy products, cheese, bone broth, etc.
Omega-3 fatty acids are found in salmon, sardines, mackerel, herring, and tuna.
Vitamin D is found in egg yolks, mushrooms, oysters, etc.
- Vitamin K in nuts, avocados, celery ...
Antioxidant compounds are found in berries such as strawberries, blueberries, cherries, oranges, etc.
- Vitamin C and Bioflavonoids in cauliflower, kale, black currants, bell peppers, tomatoes...