How do you think running is better to protect your knees?

I met a friend who ran more than a dozen kilometers a day, and after three years, his knee was scrapped and he couldn't run anymore! In fact, some people have run for decades without knee damage, in fact, this is not a miracle, each of us can do it, as long as you master the right method! I've been running for so many years and I've never injured my knee, so today I'm going to tell you about a good way to protect my knees!

Running should be done in moderation, in fact, running too much is not good, it will hurt your knees and you will not get more exercise results! You run for more than an hour a day and don't have the same workout effect as others running for 40 minutes a day, so the pursuit of running is not the amount of running but the persistence! If you run for more than an hour a day, it's hard to scrap your knees!

Therefore, we must run moderately, to do it in moderation, it is best not to run for more than 40 minutes a day, just stick to it every day, and you don't need to run too much!

You have to wear sneakers, and many people wear flats or casual shoes to go for a run, but that's not right! It's best to wear sneakers for running, because sneakers have pretty good shock absorption, so you can share most of the knee impact and reduce knee injuries! It is best to wear shoes to a professional store for an interview, so that you can judge whether they fit properly!

We can choose the shoes that suit our foot shape according to our own foot shape, and we must distinguish the inversion and valgus support, and choose the one that suits us!

In fact, the more muscles, the less likely we are to get injured, muscles can give us good protection for the body, help us absorb the impact, and give the knee enough support, so that the burden on the knee is less! Therefore, we should regularly strengthen the calf muscles, squatting is a good choice, squatting against the wall is also a good method, squatting against the wall for a few minutes every day, squatting in groups to do dozens or hundreds of times, knees are less likely to be injured!

I have a buddy, he didn't warm up when he ran in winter, but he didn't run a few laps, there was a noise in his knee, he went to the hospital for a checkup, the result was a cruciate ligament strain, he rested for a long time, and he still has sequelae, and his knee hurts when he runs too much! Therefore, we must move our knees before running, so that our knee ligaments will be more flexible, the synovial fluid will be secreted sufficiently, and our ligaments, meniscus, and cartilage will not be easy to be strained and worn, which is quite important for the health of the knees!

When running, we must be in the right position! When running, your knee must not buckle and valgus, which is likely to lead to uneven knee force and stress injury! At the same time, the posture must be light when running, and the landing should not be too violent!

The thighs and calves should be opened, don't be too restrained, try to increase the cadence, reduce the stride length, be as light as a swallow when landing, don't make a noise on the soles of the feet and the ground, and the ankles, soles, and knees must be flexible enough!

Our body joints, including knee joints, ankle joints, and shoulder joints, are all very complex parts! There are ligaments, cartilage, and meniscus in the knee joint, and if you are not careful, you can injure them all, so you must move your joints before running! Knee bending, knee wrapping, these two movements we must do!

Knee flexion can stretch the cruciate ligament, maintain the elasticity of the ligament, prevent injury, and knee wrapping can promote the secretion of synovial fluid and minimize the wear and tear of the knee!

Pay great attention to the choice of running track and the choice of running shoes! First of all, the runway must be kept straight and flat, and never potholes! It's best to have a plastic track, and if you don't have a plastic track, then wear good running shoes and run on a flat concrete floor.

For the choice of running shoes, we should also pay attention to the fact that running shoes must conform to their own foot shape, wear light, lightweight, and the sole must have a shock absorption function, two pairs of running shoes to wear, more conducive to reducing knee damage!

When running, many people have stiff thighs and calves, knee joints and ankle joints are inflexible, and the landing is very heavy, almost hitting the ground, and there is no cushioning at all, so that our knees will gradually wear out in the impact again and again! Therefore, we must pay attention to the pace when running, step forward with the thighs, but not too big a step, and then move the knee joint to bring up the calf, and continue to move the wrist joint, so that the ball of the foot and the ground quickly contact the ground from back to front!

As a runner who has been running for many years, I am still relatively experienced, running for so many years, I have seen countless runners, some runners are really gods, from young to old, running for so many years without knee damage, but some runners are more unlucky, not running for a few months on the knee injury! Nowadays, many people don't know how to control their running, and as a result, they run more and more, and finally hurt their knees! In fact, two to three hours of moderate to high-intensity aerobic exercise a week can exercise our body well and make our body better and better!

Therefore, running for half an hour a day is enough, half an hour is about five kilometers, this kind of exercise, not to hurt the knees, but also to have a good effect! If you run a dozen kilometers a day, you are really good, but after two or three years, you may pay the price!

Adjust constantly during your run, prepare yourself before you run, and don't run too fast.

First of all, the range of exercise is not too large, and the intensity of exercise is not too large, you must do a good job of warm-up and stretching before running, and you can also wear knee pads.

First of all, when running every day, we should do some warm-up in advance, and then when running, we should also pay attention to the movement norms, and secondly, we should also use knee pads to protect our knees, so that we can get a good protection.

Running is a kind of exercise that many people will do, and if you have this habit, it is best to stick to it, because the habit of running is very good for everyone's body. How do we protect our knees when we run every day?

Before starting any sport, you must warm up, especially running, some people may think that running is a very simple project, but some people in the process of running, it leads to some problems in their body. Therefore, you must warm up before running, you can do about 5 minutes to 10 minutes of warm-up exercises, so that you can get a good adaptation when running, and in the process, you can also stretch your muscles well.

In the process of running, you must protect your knees, but also protect your body. Before you run, you must make a detailed plan, and you must plan according to your actual situation. Formulate this plan must be carried out according to your own real level, do not slap a swollen face and become fat, some people have poor physical fitness, but the running time is relatively long, so it may also cause damage to their own body, so if you are a novice, it is not recommended that you exercise so much at the beginning, you can run for about 20 minutes a day, so that it is completely enough.

Running for about five days a week is actually enough for everyone to ensure about 150 minutes of aerobic exercise a week.

In fact, in the process of running, there are still many problems that we need to pay attention to, if you want to protect your knees correctly, then you must maintain the correct running posture during the running process. When running, you must keep your waist straight, your shoulders and arms relaxed, and your feet in the correct position.

You should buy some corresponding knee pads. You should do some warm-up exercises before running, so that you can protect yourself and you should not run particularly fast.

You can protect your knee from damage by warming up before running, massaging your knee after your run, and applying a warm compress to your knee.

Be sure to do a good job of personal protection, and you must wear comfortable shoes before running, and you must insist on a strict training plan according to your physical fitness.

We can bend our knees a little bit, and then we don't have to run too fast, and we can't run for a long time. We can put a knee brace on top of our knees.