Does regular running hurt my knee joint? How can I prevent knee injuries?

First of all, we need to know that from an objective point of view, if our body is really in line with the state of running, then it will not hurt the knee joint, but because the current standard of living is getting better and betterWe have a lot of obese friends around us, and these friends, if they run, are likely to cause excessive pressure on the knee joint due to excessive obesity of the body, and insisting on unhealthy running for a long time will lead to meniscus damage

1. Move your body

First of all, we must fully move the body before running, there are many ways to move the body, if you really don't have it, you can do stretching exercises at will, but don't forget to twist the joints of our body, which can prevent sports injuries and slow down the damage caused by running to our various views.

2. Step by step

The reason why our knee joints are injured is because our body is too fat, that is to say, it is not out of proportion, so at this time we can run slowly at first, and after a period of time, wait for the body to adapt to this state, and then we accelerate, this step-by-step method can help us adapt to running well.

3. Knee pads

Wearing a knee brace when running can not only prevent the injury caused by exercise, but also effectively alleviate the damage to the meniscus caused by running, so I suggest that if a friend who is too obese wants to run, he must buy a good quality knee brace to wear on his knees.

Regular running is not a knee injury, you can do this to prevent knee injury. Nowadays, many people are very concerned about their health problems, so they will run in the morning or evening, but if they are not careful when running, it will also cause certain damage to our knee joints, and we must pay attention to these when running. <>

Many people hurt their knees when they run, and they think that running is bad, so this view is incorrect, because the unscientific running causes knee joint damage. It is not an aerobic exercise, it can improve our cardiopulmonary capacity, and the length of running is still judged according to the individual's physique. To prevent injuries from running, we need to increase the strength of our legs.

People who usually run are recommended to do some leg strength training, such as squats, etc., on the other hand, they should do a good stretching action before running, if the running posture is wrong, it will also increase this risk. <>

For regular running, we need to buy a running suit and a pair of high-configuration running shoes, because a good set of configuration can make our running more light, and will not limit our movements. This is also very important. You can also bring a knee pad.

The time and length should also be formulated according to their own physical condition, at the beginning, we have to run 3km can be, as the time gets longer, the running distance can be appropriately increased. The running posture is also very particular. We can look up the correct running form from the Internet, and I won't tell you about it here.

Knee pain is caused by running too much, resting very little, and running in an incorrect position, which is beyond the range of the knee to bear. The above is a suggestion, you can try it, exercise is very good, good for our body, but also appropriate exercise, to exercise within the range of what you feel you can do, is the best.

With the continuous improvement of living standards, many people are also paying more and more attention to their health problems, and they will do some physical exercise appropriately, but a lot of physical exercise will have a certain impact on our knees, and running will also have a certain impact on our knees, but in our daily life, it is the department to pay more attention to it, which can greatly reduce the damage to the knee caused by sports. <>

First of all, what we have to do is to let our body get a full warm-up before exercising, it is not difficult for us to find that many people will do some warm-up activities before running, their ankles and knees, the body to do some stretching exercises, do some stretching, such some exercises will make our body safer in the process of exercise, but also will better protect our knees. <>

Secondly, in the process of exercise, we must know how to do a lot of exercise step by step, can not do a lot of exercise at once, if the body does not exercise for a long time, and finally let the body have an adaptation process, through daily training, gradually increase the amount of exercise, do not exercise a lot, which will cause our muscles to be too tired, knee damage, and may even lead to muscle strain, at the same time in the process of exercise, we should also do some protective measures, do some protection for their knees, Buying some knee pads to protect your knees, or to protect yourself from your own sports, this also adds a certain amount of security to our safety during exercise. <>

Finally, I want to say that if you want to be healthy, you should do some exercise appropriately, but not every exercise is suitable for everyone, so you must choose the right exercise for yourself according to your physical condition, and then continue to do it, and this kind of exercise will also make us healthier, make us more comfortable, and also ensure our safety.

Running should also be carried out according to your own physique, otherwise it will hurt the knee joints to a certain extent, and you should usually do less strenuous exercise and supplement more calcium.

You can wear some protective pants, so that it will not hurt, and it is still good for the body.

To prevent knee injuries, you can wear a knee brace when running. Don't exercise too much, either.

As long as you don't exercise too much, it won't hurt your knee joint, and warming up will reduce the damage to your body from exercise.

To prevent knee injuries, don't run too much, don't get cold, and don't get injured.

Pay attention to your speed when running, and you should do warm-up exercises before running, so that you can protect your knees well.

Don't overdo it, collide violently, exercise appropriately, and do a proper warm-up before the activity.

Running has certain benefits for physical health, so many people choose to run in life to exercise, and running every day can enhance physical fitness, improve immunity, and prevent diseases. But there are many people who unknowingly hurt their knee joints when they run, do they really hurt their knee joints when they run regularly?

Regular running does easily lead to wear and tear on the knee joint, and the reason is because some people do not master the reasonable method when running, or accelerate degenerative diseases while running, which leads to knee damage, in fact, these are the situations that regular running has to face.

The reason why people who run often will hurt their knee joints is because in the process of running, the impact force of the knee joint is relatively large, and the knee joint will inevitably be injured after long-term exercise, so people who run often must exercise in moderation and master reasonable methods to avoid knee joint injury.

In order to avoid knee joint injury, people who run often try to control the time of exercise, and do not run for more than half an hour every day, because long-term running will accelerate the degeneration of the joints.

Although running is a good way to exercise, but you have to pay attention to the intensity, many people think that choosing strenuous running can achieve better fitness results, in fact, strenuous running will lead to an increase in the impact pressure on the knee joint, which will have a certain impact on the knee joint. Therefore, it is best for people who run regularly to control the speed of running.

The knee of the human body is a very complex structure, the knee joint will slowly decline with age, and even some arthritis appears, studies have shown that people who do not run have a higher risk of arthritis than those who run regularly. Although regular exercise can reduce the risk of arthritis, it is also necessary to exercise in a reasonable way, otherwise it will cause damage to the knee joint.

Yes; Do a full warm-up before running, let the joints move, pay attention to calcium supplements, eat more calcium tablets, vitamin C and other nutrients, try not to bump the joints, pay attention to keep warm, and prevent the joints from getting cold.

Running does damage the joints, but the right running will make the whole healthier, you can use the scientific way of running to run, do not brute force.

If we are going to exercise regularly to protect the knee joint is the most damaged, it is good that we want to move before the circle of friends.

In recent years, people have paid more and more attention to their physical fitness. Running has become the first way of exercise for people, which not only saves time, but also improves physical fitness. Running is not limited by location, space, etc., which is more convenient and fast.

Regular jogging can achieve fat loss, ** effect, and effectively increase the muscle strength and cardiopulmonary function of exercisers. However, improper running effort and posture can lead to injury. Related reports pointed out that nearly half of the population experienced varying degrees of pain after running.

Studies have shown that among all fitness sports, running is one of the more serious activities that cause damage to the musculoskeletal system of individuals.

First, the causes of knee injuries during exercise.

1) Structural factors of the knee joint.

It has been suggested that knee injuries are less related to age and sex in athletes [5]. One of the most important influencing factors is knee structure. There are tibial collateral ligaments and fibular collateral ligaments on both the lateral and medial sides of the knee joint. Among them, the cruciate ligament inside the knee joint has a restraining effect on the knee joint, and the knee joint cavity contains synovial fluid and meniscus, which is an important part of people's walking.

The main reason why runners are prone to knee injuries is that the knee joint plays a role in relieving the impact during running.

2) The influence of running position.

Most athletes have cartilage injuries, while the general population suffers more severe knee injuries due to their running form [7]. When running, athletes need to move the muscles and joints of the whole body to work together, and the running posture can transmit all the cushioning force to the corresponding joints. However, incorrect running posture can lead to the athlete's inability to better control the force when running, resulting in injuries to the knee joint due to more force, such as wrong lower limb landing movements, wrong hip swings, etc.

Second, the prevention and treatment measures to reduce knee injuries.

1) Stick to the correct running form.

When running, athletes need to maintain a correct posture to reduce the probability of joint injury. A good running position can further relieve the force on the athlete's knee joint. An important part of all running is the athlete's footwork.

The average runner can choose to roll his heel to the forefoot first, while professional runners mostly use the toe landing method, which they believe can bring more running impact to the body. Some studies have shown that athletes who run with their heels have stronger cushioning and lower load on the ankle and hip joints, and the athletes' knee joint bearance is significantly increased.

2) Improve physical fitness.

Strengthening physical fitness can reduce knee injuries in runners. Gradually strengthen the leg muscles, most notably the tensor fascia lata and quadriceps. Strengthening the quadriceps muscles can reduce the impact on the meniscus and patella during running.

The main exercises include squats against the wall, squats, lunges and stair climbing. And we should pay attention to the enhancement of the core muscles of the body, and continue to train and improve muscle strength.

The biggest possibility is that you don't warm up before running, suddenly do high-intensity physical exercise, which causes muscle soreness in your body, and stretch after running, or massage and soak your feet in hot water.

For knee pain that occurs after running, you can follow the steps below to relieve the pain in the knee joint.

1. Be sure to apply ice cubes or cool towels and cold compresses to the knees after running. The purpose of cold compress is mainly to relieve pain and avoid swelling in the knee joint, generally 5-6 minutes each time, 3-5 times within 24 hours. After 24 hours, a hot towel or warm water bag can be applied to the knee joint to promote blood circulation in the knee joint, thereby promoting the absorption and resolution of inflammatory edema and promoting the recovery of pain.

2. If there is still obvious pain after 24 hours, appropriate oral non-steroidal anti-inflammatory substances, such as Fenpidex, Nimesulide, diclofenac sodium and other drugs combined with cartilage nutrition drugs, such as glucosamine hydrochloride or glucosamine sulfate**, can promote the recovery of knee pain. If it is because of the knee joint itself, even if the patient's running form is very correct, and the running volume and pace, warm-up, and stretching are also good, it may also cause pain, such as the presence of congenital discoid meniscus or the tear of the meniscus or ligament injury before running, and it may be painful to run slightly. At this time, only for the disease of the knee joint itself**, including some conservative medications**, and even severe surgery may be required**.

So what should I do if I have knee pain while running? It must be analyzed from the two aspects of running and knee joints, and only when we find the best can we carry out it in a targeted manner, so as to obtain the best clinical results.