Does running really hurt your knees? What can be prevented?

Sometimes, wrong running form and excess weight, as well as running on uneven and hard surfaces, can lead to soft tissue damage to the knees and ankles. The first is to control the amount of running, step by step: under certain basic conditions, you can try to be cautious about overrun; The second is to reduce speed training and adjust the running position

The faster the speed, the greater the impact force, and the greater the physical injury, and reasonable control of the running position can reduce the knee impact force by more than 25%.

The first point is that running will definitely hurt the knee joint, because the force you use during the running process is mainly in the knee joint, so you will get a lot of damage. The second point is to stretch and open the ligaments in the knee joint before running, so that you don't get injured easily.

First of all, the first point is that you should do it before running, this warm-up exercise of the knee opens the muscles and bones, so that the knee joint will not be easily injured, and the second point is that the knee should be protected, you can apply some ointment to relieve it, or the hot compress of traditional Chinese medicine will not hurt the knee joint.

Incorrect exercise methods, too long exercise time, and insufficient nutrition will lead to the production of running knees. In life, you should learn to exercise moderately, choose reasonable sports equipment, and do a good warm-up exercise in advance before exercising to avoid sports injuries.

Exercise for one hour a day and live a healthy life for a lifetime, which is also one thing that everyone knows, that is, when we are exercising, we must choose a scientific and reasonable way to exercise, running can mobilize our whole body muscles, which can effectively achieve the best purpose, but in the process of running, we should also choose the right running shoes, pay attention to their shock absorption, stability and wear resistance. In the process of running, we should also choose a reasonable way of exercise to avoid overwork for a long time, which will affect our joint health.

Incorrect movement patterns lead to running knees.

Many people will not do warm-up exercises when exercising, but run directly, but do not know that this way will also have an irreversible impact on their own body, so we must do a reasonable warm-up before exercising, walking slowly for 15 minutes in advance, which can effectively mobilize various body functions and avoid injury.

When running, you should pay attention to scientific nutritional intake.

In the process of running, people will consume the energy required by the human body, so we should learn to pay attention to the balanced intake of various nutrients in the process of running, eat more high-protein and low-fat foods in life, which can make our body healthier and reduce the burden on the stomach.

How to avoid the appearance of running knees?

If you want to prevent the appearance of running knees, in life, we should learn to prevent in advance, choose a reasonable exercise method and exercise intensity, so that athletes can better participate in sports activities.

Some patients describe pain in the knee joint, accompanied by a "click, click" sound when moving, which may be caused by an injury caused by excessive stretching of the meniscus. Some patients may also describe swelling pain in the inner and outer knee eyes below the knee joint, which may be a problem with the fat pad. In addition, patients have described a pull-like sensation in the upper calf below the knee, which may be due to the strong contraction of the quadriceps muscles, which leads to excessive pulling on the tibial periosteum.

In addition to ensuring that we have enough energy, we also need to do a certain warm-up exercise before the official exercise begins, which is also to keep our whole body active. Stretching all parts and joints is also waking up our body and letting him know that we are going to start exercising in a while, so that we can be fully prepared before exercising.

No, as long as you prepare in advance. And when running, the time should not be too long, it is best to control it within half an hour.

I think so, mainly because running is powered by your knees. So be sure to do stretching exercises before running, and you can bring knee pads.

The most common chronic injury we encounter when running is the wear and tear of the knee joint, which many people have encountered when running, and the knee joint has a dull pain when running but there is no wound tomorrow. Many people attribute this to muscle strain, which is a very unreasonable and dangerous thing, you must know that muscle strain can be **, and even your tendon can be connected, and muscle strain and tendon rupture are acute injuries.

And chronic damage, such as wear and tear on joints, cannot be repaired, and there are many examples of this around us in high school sports students, many of whom have this situation. So how can you avoid wear and tear on your knee joints when running?

First, you must learn proper running technique when running. Many sports students have this experience when they first start training, that is, to learn the technical movements of running.

Long-distance running requires a lot of movement support, and excellent running technique can greatly save energy while running and protect your joints. Many people's running skills are not very good, and they waste physical energy when running to increase the pressure on their joints, resulting in increased wear and tear on the knee joints during long-distance running.

Most ordinary people use the same pattern when running, that is, a combination of large stride and increased cadence. When sprinting, increase your cadence and increase your stride length to reach the fastest speed.

And the technique of running a sprint is not applicable when it comes to running a long run, many people blindly use perseverance when running a long run, but what he doesn't know is that a good technique will make you a lot more comfortable when running, so that you don't need to struggle to support.

Long-distance running must insist on using a combination of small strides and high cadence, so that you can maintain your running speed at a relatively fast level while ensuring that your physical energy is not wasted.

Second, be sure to warm up before running. Warming up when running is very important because you have synovial fluid attached to the joint surface, and the articular surface can rely on the synovial fluid to reduce friction and reduce motor wear.

When you warm up between runs, the synovial fluid secretion in the knee joint increases, which can greatly reduce the wear and tear of the knee joint and avoid the wear and tear of the knee joint during long-distance running.

Many people do not pay attention to the warm-up, and as a result, they run faster at the beginning of running, which leads to a lot of pressure on the knee joint, and the lack of synovial fluid makes the friction relatively large, resulting in knee pain.

Third, the issue of the running venue. When running, try to choose a softer field, such as grass and rubber tracks, which can better cushion the impact of the body.

When running on concrete floors, your knee joints tend to be hit more than a dozen times your body weight, while on rubber tracks the impact is much smaller, and even less on grass.

The smaller the impact, the better it is for your health, so try to choose the right running venue when you run a long distance, such as a school track, or a field trail, and if it doesn't work, you can choose better running shoes.

The structure of the knee:

Brief schematic diagram of the knee joint.

Knee protection and maintenance to avoid knee injury. For us runners, knee prevention is very important, so what is the right way to run to protect our knees? Most often, knee injuries are characterized by sharp stabbing pain inside the knee joint, the main cause of which is not a sports accident but an ordinary aging process

Wear and tear. But the bones will be denser and the muscles will be stronger when exercised for a long time. That is, the more you exercise, the higher the wear resistance of your knees.

However, injuries occur when the wear and impact of running exceeds the energy of the skeletal muscles, or the increased intensity exceeds the growth rate of the skeletal muscles. If the muscles and bones are stronger than wear and tear and impact, there is no pain.

Once you know this basic principle, the way to avoid running damage to your knees is to reduce wear and tear and impact and improve the strength of your bones and muscles. Instead of not running, long-term lack of exercise, musculoskeletal degeneration, osteoporosis or a slight impact will cause various injuries. Let's talk about how to avoid running injuries from three aspects:

First, learn to control the amount of running. Running is a lifelong thing, and we get great satisfaction from running. But it's this satisfaction that drives us to exercise excessively.

This is also a big mistake that many novices tend to make: today my buddy is in a good mood and runs 20 laps on the playground, but the next day his knee hurts.

How to avoid exercising excessively, the most basic principle: do not increase the amount by more than 10% per week. There are different theories about the increment of running volume, and the percentage control alone is just a statistical result, which is not very reasonable.

That's why it's important to feel every time you run. This feeling is how tired the muscles and body are. Pay attention to your body and stop when you feel heavy on the ground or feel pressure on your knees.

Second, adjust your running form. First of all, the foot should be in front of the knee, and the foot should be controlled on the forefoot as much as possible, especially the center of gravity should be on the forefoot between the big toe and the second toe. This gravitational position is the point of force at which the feet are reasonably arranged.

There is also the need to control the stability of the body and not to sway from side to side. Because the body swings from side to side, the position of the center of gravity of the body is constantly changing, which will put lateral pressure on the knee, and the ability of the knee to bear the weight on the front is the strongest!

Third, physical training. That is, we often refer to auxiliary core strength training, especially to strengthen the muscles around the knees, the muscles behind the buttocks, squats, wall squats, planks, push-ups and other training.