What do you need to do if you don t want to hurt your knees while running?

Running is a popular sport by many people, people like to exercise their physical fitness through running, cultivate their own spiritual quality, so that the body can reach a healthier level of state, running is a very simple exercise, the exercise effect is very good, so everyone is very accustomed to running.

Running has many benefits for our body, it can improve our lung capacity, accelerate blood circulation, increase calorie consumption, and also allow us to have a happy mood, long-term running, can greatly improve our physical strength, but running, there is also a certain amount of wear and tear on our body, especially our knees, in the process of running, the protection of knee joints is very important. <>

In our knee joint, there is a kind of soft tissue, if the running posture is not correct, it will make our joints produce more friction, which is harmful to the knee joint, and sometimes causes knee pain.

First, use the gluteus maximus to drive.

Don't think that running is just to use the leg to exert force, many people will use more calf power to pedal when running, you will find that after running like this, the front side of the calf is very sore, and don't use too much force on the outside of the thigh, these are unreasonable, the muscles of the buttocks are very strong, you can pay more attention to the gluteus maximus, use the buttocks to drive the movement of our entire legs, pay attention to the participation of the hip muscles, which can reduce the wear and tear of the knee joint.

Second, ensure the <> of the three songs

The so-called three curves, that is, ankle flexion, knee flexion, hip flexion, only these three parts, to achieve the appropriate degree of bending, in order to make running easier, the damage to the legs is also minimized, when running, we must pay attention to lifting the thighs, to ensure the appropriate angle between the thighs and the ground, that is, the hip joint should have a certain bending, do not let the legs close to the upright state to run, the knee joint should be kept bent when lifting the legs, in order to reduce the damage to the knee joint.

Pay attention to the feet to hook upward, that is, the ankle flex, so that when the foot lands, the heel can land first, or the entire foot surface lands at the same time, the foot hook is not enough, it will let the forefoot land first, so that after running for a long time, it will not only be more tired, but also more harmful to the knee.

On the basis of ensuring ankle flexion, after landing, let the ball of the foot transition from the heel to the forefoot, roll and lift the foot, if it is a faster run, you can directly transition from the front of the arch to the forefoot, and then run on the ground with the forefoot. <>

Third, keep the core stable.

When running, keep the body stable, tighten our abdomen, and don't shake the body from side to side, nor back and forth, otherwise it will cause some resistance to running.

I hope the above suggestions will be helpful to you.

The first point should be noted is that the knee stretching action must open the ligaments, so that the body can be well exercised, and the second point is that the knee should be massaged, and the pain should be slowly stretched through massage.

Before running, you must do a good stretching exercise, especially the stretching of the legs, take your time at the beginning, and then you can slowly accelerate after the body adapts to this intensity, and if you want to protect your knees, you can wear knee pads for exercise.

First, simply stretch your arms and calves and twist your waist before running, then slow down at the beginning and then gradually pick up the pace. Finally, wear knee pads to avoid accidentally falling and bruising your knees.

1. Warm up thoroughly.

Now that the weather is very hot, many people say that it is necessary to warm up in the hot weather? On the other hand, the warm-up is manifested as a series of specific types of activities to achieve an increase in body temperature, which can effectively prevent muscle strain, and can make the knee joint cavity secrete more synovial fluid to reduce the friction between the cartilage on the joint surface, reduce the joint cartilage damage caused by strenuous sports, and can improve the flexibility of the ligaments around the knee joint, and effectively prevent ligament lacerations. Therefore, it is very necessary to warm up before running.

2. Do what you can.

There are many people who are required to run fast, but in this way it will hurt your knee joints, especially for older people, don't do this, because the human body is like a machine, if you overuse it, it will damage a certain part, if you want to be fast, you can go step by step, how much to run today and how much to run tomorrow Another plan, of course, time is also very important, not too long, too long will also hurt your knee joints, usually do what you can.

3. Protective measures should be in place.

Running protection measures can choose professional sports shoes and knee pads to avoid damage to the feet and knees, not to mention busy setting yourself a target running range, target speed, just run a little more than the last time, adapt to 3 6 months. After a few months, the bones are hard, your joints are very capricious, and then the muscle strength is also good, so you must pay attention to the protective measures in place when running.

How to Prevent Running Knee?

1. If you are a runner with a heavier weight, you can choose a combination of running and walking at the beginning of running, which is very suitable for novices and athletes with large weight, so as to cultivate the confidence of novices and obese people to persevere in running, and also avoid injury.

2. In terms of running time and distance, you can have one that meets your own requirements, the running time is half an hour, don't care about the speed, the running distance is about 5 kilometers, and you can wait for the weight to lose and then increase the amount of running.

3. Choose professional running shoes, which can protect the knees, reduce the impact on the joints, protect the joints and knees, and never wear board shoes and leather shoes to run.

4. Regardless of whether you are a person with light weight or a large weight, it is best to choose a plastic track to avoid running on uneven roads, which can minimize injuries.

5. Adhere to a reasonable and scientific running method, this is the most important. We must pay attention to the combination of running and rest, running can not run every day, rest is also very important, so that we can run for a long time.

Before running, you must first do warm-up exercises, many sports injuries occur in the early stage of exercise, at this time the body is not completely adapted to the state of exercise, so you must first do warm-up exercises, so that all parts of the body come.

At the same time, the knee joint of the human body also needs to have some adaptation process before moving, so that it can be better exercised in the future.

Of course, control the running posture, a good running posture can reduce the damage to the knee joint when running, the correct running posture is to keep the upper body stable, the lower body to maintain enough stretch, the calves and legs must be before the knee, the knee joint is slightly bent when the foot lands, and there is to follow the principle of strength and graduality, the feeling of running is very important, mainly refers to the tired feeling of the muscles and body.

If you are very tired, it is best not to exercise more than the load, of course, slowly adjust to the symptoms before increasing the amount of exercise.

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The parts of the knee joint that are easy to be injured during running, mainly the meniscus, the cartilage of the joint, and the anterior and posterior cruciate ligaments, the anterior and posterior cruciate ligaments or the collateral ligaments of the knee joint, will only be injured during strenuous exercise. Therefore, when doing knee running, knee joint exercise, avoid sudden strenuous exercise, or it is best to jog, step by step acceleration, so that in general, the ligaments around the knee joint will not be damaged, the main damage is the meniscus of the knee joint, and the cartilage in the joint is prone to wear and tear, so you need to pay attention to the following aspects when running:

Clause. 1. When the weather is cold, pay attention to the warmth of the knee joint.

Clause. 2. When running, it is best to wear elastic and suitable shoes, especially shoes with arch insoles, which have a cushioning effect on the process of running, which can protect the knee joint and avoid knee joint damage.

Clause. 3. In the process of running, the road chosen is also to avoid particularly hard ground, preferably on a professional playground, which has a certain elasticity and is relatively soft, and this kind of field running also has a protective effect on the knee joint.

Clause. 4. During running, warm up before running, and fully warm up to avoid strain of muscles around the knee joint.

Clause. 5. Running needs to go from fast to slow, and in the process of running, you should walk in moderation to avoid a long distance and too long exercise.

Running, whether light or heavy, can cause wear and tear on the knee joint.

Running is a common form of exercise for fitness, and it is necessary to exercise while minimizing damage to the knee joint. However, through scientific and reasonable running, the damage to the knee joint will be minimized, and the purpose of exercising will be achieved under the premise that the benefits outweigh the disadvantages.

1.Wear suitable shoes: Wear comfortable soft-soled travel shoes when running, preferably professional running shoes with rebound and cushioning for exercise, run on rubber fields or flat roads, reduce climbing high and low, and often minimize damage to knee cartilage and meniscus.

2.Warm up: Prepare well before running, and mobilize your body functions to effectively reduce the occurrence of knee injuries.

3.Jogging should not be fast: Runners are advised to jog more often and avoid fast running, sharp turns, and fatigue running.

Jogging is less damaging to the knee joint. The distance and speed of running should be gradual to avoid sudden acceleration, increase in volume, etc., resulting in fatigue injuries and acute stretch injuries of the knee joint.

This guide tells you how to run without hurting your knees, and friends who like sports must take a closer look.

01 In order not to hurt your knees, it is recommended that we run too far every day, unless you already have a good sports foundation, and the average person should not run more than 5 kilometers per day.

02 Avoid running on undulating roads, it is easy to hurt your knees, it is recommended to run on flat ground, the impact on your knees will be much less.

03 You can wear a knee brace when running, many badminton players wear this, the knee is not easy to hurt, it is very effective.

04 Finally, we must choose a pair of high-quality cushioned running shoes, if the running shoes are better, your knees will not be susceptible to impact during running.