Does running damage the knee joint? What can be done to mitigate the damage?

Running this campaign is simple and anyone can run it. But unscientific, it is easy to cause knee pain, there is pain pain, so how to run and not easy to suffer from knee pain?

I've heard about running injuries, how do you run?

Let's Talk About Knee Injuries?

In order to reduce the damage to the knee joint, the key is to learn to run. How did you do that?

1.Do your work before running, including turning your wrists, shoulders, neck, and stretching.

It can last about 5-10 minutes. Do your warm-up exercises and you can stretch the ligaments of the knees and muscles to avoid damage from running. Don't warm up before exercising, it can lead to muscle excitability and weakness; If you don't stretch, the muscles will become stiff and painful, physical fatigue is not easy to recover, causing muscles to tighten in the long run, and if the knees are tired or uncomfortable, this is a sign of early labor.

2. Change the landing position.

Professor Wang Jian reminded that many people have a habit of running after the heel, which can actually hurt the knees. When you're on the bottom plate of your legs, the reaction force of the ground will be transferred directly to the knees, but it is easy to injure the knees. The correct landing position should be in the middle of the foot first, and the center of gravity should preferably fall in front of the front foot between the big toe and the double segment.

The landing site should be directly under the body, not deflected towards the forward and backward positions.

3.In addition to the landing method, it is necessary to pay attention to the posture of other parts of the body, so it can run more scientifically.

The first is the whole body, it should be a shoulder open, try to keep your body in a straight line, including the head, shoulders, hips are located in a line, not too much forehead, the head is not advanced. Secondly, place the arm, which must be placed naturally on the waist. Don't open too much, you can continue to the waist.

Finally, the lower limbs have a certain height, and the legs are raised to look like a continuous circumference.

4. The end is a matter of movement. It shouldn't run too much in everyday life. If you're an ordinary person, it's like a marathon really shouldn't hit the whole course, but fit.

If you have knee pain, stop running and rest. If it is still painful, it is recommended to use a professional hospital examination and**.

In fact, there is a certain amount of damage, and sometimes it will make our bones look harmful, and generally some stretching will be carried out to reduce the damage, which is a very good method.

If you don't usually run vigorously, jogging doesn't hurt your knee joints. It should be noted that you should stretch fully before exercising, and you should also relax after exercising. Of course, running form is also important. Okay, running form can take your energy in half.

In fact, no matter what kind of exercise, with the increase in the amount of exercise and the increase in intensity, it is difficult not to have a small injury and illness over the years. The knee joint is the largest and most complex joint in the human body, which plays the role of a pivotal connection, and a good body posture should be that the hips, knees and ankles are in a straight line. But when the bone structure is asymmetrical, problems arise.

Asymmetry in the feet, ankles or hips can also affect the knees. In fact, running may encounter various problems with knee injuries, and the direct cause is overuse, that is, too much running, too little rest, deviation in running form, and insufficient muscle strength, resulting in an exercise load that exceeds the ability of the knee joint to adapt. Therefore, as long as running is moderate, it will generally not cause knee damage.

Of course, there is, you can do some warm-up exercises before running, it is best to wear knee braces, and then run, so that you can reduce the damage to your knees.

You can wear comfortable sneakers because shoes are very important for a person's protection, and if a person's running shoes are faulty, the person's knees are very susceptible to damage.

The cause of knee injuries is not running, but lack of muscle strength, so you must practice long-distance running gradually, and don't set yourself too far at the beginning.

First of all, you need to stretch before running, you can't just run. Secondly, you should wear shock-absorbing sneakers when running, and when you land, your toes hit the ground first, and your knees are slightly bent. Finally, stretch and relax after the run to reduce the damage to your knees.

I think it's okay to adjust your running form because if you don't have the right posture, you can easily hurt your knees.

I think it's important to learn to exert force correctly, because a lot of people don't run in the right position, which can cause damage to a person's body, which can cause wear and tear on the knees in the long run.

In fact, for the health of our knees, we must carefully choose the road surface we drive! Many people always run as they want and don't care about the road conditions! In fact, it is very incorrect to do this, and it is harmful to the knees!

Many people find it really easy to choose running shoes. Feel free to buy it or choose it online. In fact, it is very wrong to think this way.

If you do, you're one step closer to injuring yourself in your knee! We must choose running shoes that have been carefully selected! Please be sure to meet the three points.

Lightweight and comfortable. Please cooperate with your feet and stop vibrating. These three are essential.

Only by satisfying these three can we protect our knees. <>

Now is the era of national fitness, many people like to get up early and run after dinner, to achieve the effect of sports and fitness. However, for the elderly and those who have just started exercising, if they do not know the correct running position, it is easy to damage the knees, which is not good for health. Today, I will teach you how to reduce stress and protect the health of your knees while running.

People who are new to running should know a little more. Running affects knee health, mainly because of the high pressure, and if you don't do a good cushion in time, you can hurt your knees. There are data that show that people are most comfortable on their knees when they lie down, without weight, and when walking, they carry 1 2 times the weight of themselves, and when they run, they carry 4 times as much weight as themselves.

This may seem like a lot of damage to your knees, but when you are running, you need to be more careful. The route we run requires some shock absorption, and at the same time needs to be flat enough and not have curves. Only when these three points are reached can we run the course qualified.

In fact, the ideal place to run is a plastic playground! In fact, the knees are not as fragile as imagined. However, we must not get stronger in the early stages of running.

If the intensity increases dramatically, your knee may not be able to adapt and become damaged, so please set aside a certain amount of time to get used to it in stages. The general time of habit is preferably one month to two months. Add a little intensity and distance every day to get your knees used to it.

Adequate warm-up exercises before running, as well as using the correct running form, can reduce knee damage. If you just start running, you can only run 3 kilometers, and running too long will also cause damage to your knees. Repentance.

When running, you must wear running shoes with good shockproof effect, and the clothes should be looser and cracked, and when you land, you must land with your heels first.

Introduction: We all know that regular exercise will make our body healthier and healthier, can increase our resistance and immunity, and can increase the speed of metabolism, but these exercises must be appropriate, because excessive exercise can also cause serious damage to the body, so does running damage the knee joint? Let's take a look at it.

If we like running, it will not only allow us to have a good hobby, but also make our physical condition better day by day. For some people who say that running has no damage to the knee joint, that is, the injury to the knee joint is usually very mild when running, because the human body will also heal itself quickly without realizing it, so in this case, its damage is very, very small, so that it can be ignored. Running not only strengthens the body, but also exercises our leg muscles.

Regular running will also have a strong bone. However, these runs must be at a jogging or appropriate pace, if it is a long-term strenuous running, it will be harmful to the human body, and will also lead to some tissue injuries, which may seriously lead to bone cracking. Therefore, it is necessary to run properly, so that our body is healthy.

We all know that exercise is to enhance physical health, but we need to have a correct exercise habit, and if we don't have a correct exercise habit, it can also be counterproductive. Therefore, for running, it is not about running fast every day, so that the body can be the largest, bigest, fastest and fastest to improve the effect of exercise. Proper jogging can keep people in an aerobic exercise, not only to make the body reach a saturated state, let their fatigue be relieved, but also to get an emotional release, so you must run moderately, not in a hurry.

You can wear suitable shoes, correct running posture, warm up before running, etc., and run without hurting your knees.

1. Wear appropriate shoes: Wear comfortable soft-soled travel shoes when running. It is best to exercise with professional running shoes that have a rebound and cushioning effect.

Running on rubber surfaces or on flat roads can reduce climbing up and down, which often minimizes damage to knee cartilage and meniscus.

2. Correct running posture: The correct running posture should first be to land on the soles of the feet, and keep the head, shoulders, hips, knees and bare feet on the same vertical line. In particular, the orientation of the knee should be in line with the direction of the toes, otherwise it will increase the pressure on the knee joint and increase the risk of injury.

3. Warm-up before running: Stretching before running can make the muscles enter a state of tension, awaken the body's athletic ability, and there will be no muscle strain when running.

When you feel tired or unwell during a run, you should get plenty of rest and slowly increase your running volume as your body recovers. If you feel your feet hit the ground heavily, you should stop running when you feel pressure on your knees.

Anatomical thought of the correct running position is that the posture of the upper body is similar to walking, the head is slightly raised, the body is straight, the shoulders are stretched back, the body is slightly leaned forward, the head and waist and feet are kept in a straight line, and the balls of the feet are touched as much as possible. Dr. Lu Zhiyong said that this posture should be the most in line with human biomechanics.

The latest American Journal of Sports Medicine has an article about running barefoot and running with shoes, a study of foot forces. In the end, the study came to the conclusion that running barefoot is the healthiest of all running positions, and it is the least likely to cause injuries due to the full ball of the foot.

When running barefoot, you can't land on the ball of your forefoot or your heel. If you simply land on the forefoot or heel, you will not be able to run, and you will feel a lot of pain. Passive, full foot landing may greatly reduce the probability of injury and morbidity.

Precautions for running: dismantling and shouting.

1. Running should have a correct running posture.

Exercise requires correct exercise posture, improper exercise posture can easily cause physical injury. Generally speaking, during the running process, it is necessary to maintain the front and back swing arms, the upper and lower limbs are coordinated, the feet are elastic when landing, the breathing is rhythmic, and the body is relaxed and natural.

2. It is recommended to make a running plan.

Fitness requires perseverance, and the same is true for running in the hail field, not "three days of fishing, two days of drying nets". If the interval between two runs is too long, the fitness effect can not be accumulated, the physical fitness and function can not be consolidated and improved, and the effect is not ideal, so it is recommended to make a plan for running fitness, at least 3 times a week, each time to run for more than 10 minutes.

3. Running should be gradual, and the exercise intensity should be combined with your own situation.

Generally speaking, exercise load mainly includes: amount of exercise, exercise intensity, and exercise density. Therefore, it is important to know how many laps to run, how much time, how long to run, and how much distance to run.

Don't make generalizations about how many laps you ran and how long you ran. Generally speaking, the intensity of running is shorter, and the intensity of running is shorter.

The above content reference: People's Daily Online - Only with the correct running posture can you run healthy.

People's Daily Online - Is it better to run in the morning than at night? Pay attention to these points when running.