달리기 무릎 통증의 원인과 해결책

안녕하세요.

많은 분들이 근력과 근육의 성장을 위해 적절한 운동과 유산소를 병행합니다.

저 또한 일주일에 6번은 헬스장을 가며 못해도 3번은 러닝을 뛰려고 노력합니다. 사실 이 러닝이라는 것이 저에게는 헬스만큼 큰 재미를 주지는 못하기에 스스로와 싸움을 항상 하기는 합니다…

 

하지만 이 러닝이라는 것이 정말 좋다는 것은 제가 올려놓은 포스팅을 보면 알 수 있지만, 다른 분들에게 성급히 추천 드리기 힘든 점이 있습니다.

그건 바로 ‘무릎 통증’입니다.

 

 

 

스쿼트를 높은 중량으로 거뜬히 5회는 해내는 분들도 달리기는 무릎이 아파 하지 못하는 사람이 있는 반면, 달리기는 정말 오랜 시간 잘하지만 스쿼트는 어려워 하시는 분들이 있습니다.

그렇다면 달리기에 있어 무릎 통증을 유발하는 것들은 무엇이 있을까요?

 

크게 본다면 3가지로 볼 수 있습니다.

엉덩이가 약한 경우와 주법이 잘못 된 경우, 발(아치)이 약한 경우

 

첫번째 엉덩이가 약한 경우에는 우리가 엉덩이하면 쉽게 떠올리는 대둔근보다 중둔근이 원인이 될 수 있습니다.

이 중둥근은 다리 안쪽이 위치하며 내전근과 함께 고관절의 안정성에 기여하는데, 스쿼트나 데드리프트와 같이 두 다리가 안정적으로 놓여져 있는 운동보다는 한발 데드리프트와 런지, 일상에서는 걷기와 계단 오르기와 같이 한 다리로 지지해야 하는 행동에 굉장히 중요한 역할을 한다.

 

중둔근과 내전근의 조화가 부족하거나 둘 중 하나라도 약한 경우에는 한 다리로 지지해야하는 상황에서 골반이 한쪽으로 밀리게 되고 그에 따라 무릎의 정렬이 틀어져 근육의 불균형과 동시에 무릎 통증이 유발됩니다.

 

특히 달리기와 같은 경우 착지에 있어 중둔근이 역할을 잘 수행해 무릎 정렬을 잡아줘야 하지만 그러지 못해 무릎에 굉장한 부하가 실리게 된다.

 

그렇다면 이 중둔근은 어떻게 훈련해야 할까요?

먼저 기본적으로 중둔근과 요방형근이 같이 활성화되는 동작으로 훈련을 진행해야 합니다.

그래서 린포워드런지나 사이드 플랭크, 한 발 데드리프트 등이 적합하다고 할 수 있겠습니다.

 

두번째는 주법이 잘못된 경우인데 대부분의 초보자들은 착지할 때 뒤꿈치로 내딛는 경우가 허다하다.

사실 주법이라는 것이 아직은 말이 많지만 옳지 못한 방법으로 달리기를 진행하면 무릎에 굉장한 부하가 걸리게 됩니다.

제가 생각하는 주법이라는 것은 달리는 속도에 따라, 달리는 사람의 발 모양 혹은 아치의 형태에 따라 다르다고 생각합니다.

 

이 글을 읽으시는 분들이 내용을 읽고 바로 주법을 바꾸려 한다면 아마 원래 뛰던 자세보다 많은 통증을 느낄 수 있다. 이유는 세번째에서 설명 드리겠습니다.

 

세번째는 발이 약한 경우입니다.

현대에 들어 기술력이 비약적으로 발전하고 그에 따라 신발은 점차 편해졌고, 외적인 예쁨을 위해 신발의 폭이 점점 좁아지며 발가락 기능이 약해지고 있습니다.

 

그로 인해 우리의 발목과 무릎을 보호해주는 것이 발바닥에 있는 ‘아치’인데, 이 아치가 너무 뻣뻣해 솟아 있거나 제 기능을 하지 못하게 되는 경우가 허다합니다.

 

크로스핏을 예로 들어보면 클린과 저크라는 동작을 이용해 발목부터 어깨까지 전신을 이용하며 협응력을 기르는 반면 헬스는 근육과 관절을 고립시켜 해당부위를 훈련하는 것이 일반적이며 주를 이루는 훈련입니다.

그러다 보니 우리의 신체에서 첫번째로 충격을 흡수해주는 발목과 발의 기능적인 면이 얼마나 중요한지 간과하게 되고 이로 인하여 우리의 아치 자체가 약해집니다.

 

위 내용들을 종합해 보자면 적절한 스트레칭과 이완, 운동을 통해 약해진 발과 발목의 기능을 활성화 시켜주고 본인에 맞는 속도와 주법을 찾아 급하지 않게훈련을 통해 몸에 익혀 나갑니다.

그에 더해 중둔근과 내전근, 요방형근 등 무릎의 정렬을 잡아줄 수 있는 기능적인 운동도 더해준다면 해결책을 찾기 어려웠던 무릎 통증을 타파 할 수 있을 것입니다.

 

오늘 포스팅은 여기까지 입니다.

오늘 내용이 도움이 되셨다면 구독 부탁드리겠습니다. 감사합니다.

 

 

 

 

 

Hello.
Many people do proper exercise and aerobic exercise at the same time for muscle strength and muscle growth.
I also go to the gym six times a week and try to run three times, even if I can't. Actually, this running doesn't give me as much fun as the gym, so I always fight myself...

But I can tell from the posts I posted that e-learning is really good, but there's something I can't recommend to others in a hurry.
That's 'knee pain'.




Some people who easily do squats five times with a high weight can't run because their knees hurt, while others are good at running for a long time but have difficulty doing squats.
So what are some things that cause knee pain in running?

If you look at it broadly, you can see it in three ways.
Weak hips, incorrect state law, weak feet (arch)

If the first hip is weak, the middle muscle can be the cause of the hip rather than the femoral muscle that we easily think of when we have a hip.
The middle muscle is located inside the leg and contributes to the stability of the hip joint along with the adductor muscle, and it plays a very important role in activities that must be supported with one leg, such as one-foot deadlift and lunge, and walking and climbing stairs in everyday life, rather than exercise in which two legs are placed stably, such as squats and deadlift.

If there is a lack of coordination between the medial and adductor muscles, or if either is weak, the pelvis is pushed to one side and the knee is misaligned, causing knee pain as well as muscle imbalance.

In particular, in the case of running, the middle muscles should play a good role in landing and align the knees, but they cannot do so, putting a great load on the knees.

So, how should I train this double gluteal muscle?
First of all, training should be carried out with a motion in which the middle and lumbar muscles are activated together.
So, it can be said that a lean forward run, side plank, one-foot deadlift, etc. are suitable.

The second is when the state law is wrong, and most beginners often step on their heels when landing.
In fact, there is still a lot of talk about state laws, but if you run in the wrong way, you put a lot of load on your knees.
I think the technique depends on the speed of the running, on the shape of the foot of the runner or the shape of the arch.

If you read this and try to change the technique immediately after reading the content, you may feel more pain than in the original running position. I'll explain the reason in the third session.

The third is when your feet are weak.
In modern times, technology has developed dramatically, and shoes have gradually become more comfortable, and the width of shoes is getting narrower and the toe function is weakening for external beauty.

As a result, what protects our ankles and knees is the "arch" on the soles of our feet, which are often too stiff to rise up or fail to function properly.

Taking CrossFit as an example, using the movements of clean and jerk to use the whole body from ankle to shoulder to build coordination, while in health, it is common and main training to train the area by isolating muscles and joints.
As a result, we overlook the importance of the functional aspects of our ankles and feet, which are the first things in our bodies that absorb shock, and that weakens our arches themselves.

To sum up the above, it activates the weakened function of the feet and ankles through proper stretching, relaxation, and exercise, and finds the speed and technique that suits you and learns it to the body through training.
In addition, if you add functional exercises that can align your knees, such as medial muscles, adductor muscles, and lumbar muscles, you will be able to overcome knee pain, which was difficult to find a solution.

That's all for today's posting.
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