How to run to reduce knee damage

Normal running will not damage your knees. Most cases of knee injuries are caused by sports injuries. If you are prone to injury, or want to reduce the injury, you can wear a knee brace to strengthen the protection of the knee joint.

If you don't pay attention to running, you may get a knee injury or a sprain. Be sure to do a good stretching exercise before running, and warming up before exercise is a very important issue. How to prevent knee injuries, some small and effective methods can play a good role and effect, try it quickly.

1. Warm up

Be sure to warm up before you start running, and do it well. You can jog for a while to stretch the joints fully so that the joints can be fully moved.

2. Good running shoes

A good pair of running shoes that suit you is a must-have for runners. When buying running shoes, you should not only consider the cushioning effect of the running sole, but also consider your own foot shape. A comfortable pair of shoes will allow you to have a healthy workout without getting hurt from your knees.

3. Exercise the muscle strength of the legs

Exercising is about building muscle strength so that you can reduce damage to your joints. The key to ensuring that the knee is not injured or injured is the strength of the leg muscles. Squats are the best way to build strength in your leg muscles.

In addition, squats are able to protect the knee joint. However, this training method requires long-term persistence.

4. Posture

When running, it is necessary to pay attention to the correct running posture, especially the direction of the knees and the direction of the toes, so as to avoid the knee joints from bearing too much force. Both athletic posture and running posture have a certain impact on knee injuries, so be careful.

5. Use knee pads

When running, knee braces can reduce the burden on the athlete's knees. Although knee braces do not completely protect the knees, they still have a certain auxiliary effect.

You all know some ways to prevent knee injuries, knee injuries should pay attention to some health care tips, how to prevent, how to have a healthy way of physical exercise, pay attention to warm-up exercises, running posture and protective gear are also very important aspects, everyone should pay attention to these methods of preventing running knee injuries.

With the growth of China's sports industry, many people have begun to pay more and more attention to running. Especially for some ** girls, running can indeed lose fat. But when running, you should also pay attention to certain ways and methods, otherwise you may form a large muscle in your legs, which is very ugly.

And if you don't pay attention to the way and method, it may increase the rate of knee injury. Running is also skillful, how do you think you can reduce the damage to your knees? <>

1. Jogging as much as possibleAs we all know, if a person is under intense exercise, lactic acid may be produced. These lactic acids can accumulate in the knees, and if they accumulate for a long time, they can cause great pain in the knees. Therefore, everyone should jog as much as possible when running, which will allow aerobic respiration and reduce body fat.

If you feel that your body is very unwell, you should also stop immediately, and don't be reckless for the sake of **, which may cause harm to the body. <>

2. Add knee padsMany people will add a knee pad to their knees during running, which may also prevent people from falling and increasing the injury rate of their legs and knees. But some people think that the accelerator is very troublesome, so they choose not to add anything, although it is more convenient, but if you are injured, you may always be injured by the body. And I think that everyone can also find friends to practice with them during discussions, so that the two of them can take care of each other, and they won't worry about accidents.

3. Running with friendsThink that if you run alone, it is very boring, so you can ask a friend to exercise with you. And it also increases friendship while exercising, so why not? And in the process of running, don't talk and laugh, it will divert your attention.

If you want to reduce the damage to your knees, you had better not run with your legs straight. The knees should be bent so that they don't hurt their knees.

You can wear more suitable shoes, the right shoes can also reduce the damage to the knees, make the body better, you can also choose the right running position, the correct posture can also minimize the friction on the knees.

Be sure to do warm-up exercises in advance when running, so as not to cause muscle strain, and don't raise your legs too high when running, as raising them will also cause damage to your knees.

When running, the knees must be bent, and it is best to wear a pair of running shoes with more elasticity, so that you can reduce the damage to the knees.

The first technique is to bring the thighs with the calves, don't force the thighs and calves together, and the second is to land the toes first, don't use the back heels to land first.

You can wear some protective tools to protect your knees, you can also wear a pair of soft sneakers, or you can go for a jog and reduce your speed.

Run in the right posture to avoid knee damage and exercise for a moderate amount of time.

If you want to reduce the damage to your knees, you must first pay attention to the way and follow the right method. Prepare for the activity first, and then when you run halfway, don't upload and jump, and don't do strenuous activities, and prepare for relaxation after running, so that you can ensure that there are few knee injuries or no injuries. But don't run to the distance and the process is too large.

Personally, I think that the pace and pace of running should be consistent, and not too fast to avoid impact.

The duration of a single run is controlled to about 1 hour, and the marathon long-distance running is up to 2 times a month when keeping the toes straight forward, the feet landing lightly and naturally, without heavy landing sound, and the cadence is appropriately increased according to the actual situation.

<> does running hurt my knees? It's true that running is good for your body, but it's not good for exercising too much. Excessive exercise is not conducive to physical health, excessive exercise may lead to muscle strain, wear and tear on the knee joint, etc., especially the meniscus will have certain damage.

First of all, it is necessary to increase the strength of the lower limbs, and use the strength of the muscles to relieve the impact on the knee joint and other joints and protect the joints. In the process of lower limb strength training, by adjusting the training mode, it can also play a role in "maintaining" the joints, such as zama steps. Running is an exercise in which most of the muscles, joints, nervous system, respiratory system and other parts of the body participate in and coordinate to complete.

However, when it comes to the most active and functional part, it has to be the knee joint (knee).

The first thing to do is to see if your running posture is correct, and if it is wrong, you must correct your wrong running posture in time. Needless to say, the correct running posture will definitely damage the runner's knee jointThere are only two situations in which we can hurt our knees while running, one is sedentary and inactiveIn the early stage, my knee did not adapt to running, so it led to the occurrence of pain, but this injury will be fine when I restThe other is excessive running.

Running form is very important, and incorrect running form is the main cause of knee injuries. The main point of running posture is to keep your head and waist straight, your shoulders relaxed, don't run with your back bent, look at the ground more than ten meters in front of you, and don't bury your head in your feet. For professional running, it can withstand more than 100 kilometers per week.

According to numerous studies, it is agreed that for amateur runners, the injury rate of more than 64 kilometers per week will be greatly improved.

It is true that there are good skills in running, because with the regular way of running, the damage to the body is very small, especially the knees, ankles and foot joints must be bent when running, and it is best to bend the running slightly.

Be sure to bring knee pads when running, and do a good job of warming up when running, don't rush to run, and don't run too much, it's best to choose jogging, because jogging is aerobic exercise, which can burn body fat, make your energy consumption more, and protect your knees.

When running, you should pay attention to avoid running at too high intensity, and you should pay attention to the toes of your toes not exceeding your knees, which can effectively reduce the damage to the knee joint, and pay attention to warm-up and stretching after running, so as to avoid high-intensity running without warm-up. And pay attention to the warmth of the knee joint.

The first is to maintain a correct running posture, the second is to wear knee pads, the third is to reduce speed training, the fourth is to reduce the damage to the knee caused by vibration, and the fifth is to control the amount of running.

For example, using thighs with calves, landing on toes first, and wearing professional running shoes will reduce the impact on the knees.

If you want to run, you should first adjust your breathing, then set a running target speed time, and check it according to your physical condition and weight, don't over-consume your physical strength, and run correctly, but it can effectively reduce injuries.

Be sure to warm up when running, and you can bring knee pads, run on smooth roads, choose a pair of running shoes that suit you, and don't run for too long.

Try to get there from time to time, first prepare for the activity, first fully warm up, make a warm-up of the ankle and knee joints, and then stretch the legs when running, do not exercise vigorously, and run the arms correctly. Don't lift too high, don't raise your legs too much, and by the end of the day, do a good job of relaxation. Massaging the calves, keeping warm, etc., can reduce the damage to the knees.