What should I do if I hurt my knee while running?

If you are afraid of running and hurt your knees, you can consider other exercise methods, of course, if you don't have the conditions, or you just want to run, then you can only take some ways to protect your knees, such as wearing some knee pads and shock-absorbing shoes. You can also take some measures when exercising, and I have summarized a few points here.

1. Control the number of runs, the human body has a repair mechanism, as long as the injury is not irreversible, in fact, it can be alleviated or recovered through self-repair, as long as you are not running frequently, then your body can repair these small injuries, after all, the damage to the body is not very great.

2. Try to run on the plastic track or special track, and reduce road running or other non-special tracks, after all, the professional track such as the plastic track will still have a certain shock absorption effect, which can reduce the vibration intensity during the running process to reduce the damage to the knees and other parts.

3. Warm up before exercise and do some stretching exercises after exercise. Warming up before exercise is beneficial to let the body know that it is about to exercise, and then prepare, and relaxing after exercise can allow the body to return to a non-exercise state as soon as possible, so that the body can keep the body in its proper state whether it is exercising or not exercising.

4. Control the running speed, the speed is not suitable for too fast, nor is it suitable for constant changes, so you should run slowly and at a constant speed, so that exercise is the healthiest, after all, running is originally an aerobic exercise, don't do it like doing physical exercise to desperately go with your muscles.

It is normal for exercise to have damage to the body, as the so-called medicine is also poisonous, but it can be avoided through some methods, maybe the list I list is not professional and comprehensive, but it is also somewhat useful.

If you think running is bad for your knees, I recommend that you do aerobic exercises that have less cushioning on your knees, such as elliptical machines and swimming, both of which will cause less damage to your knees.

Some people want to run for fitness, but because their knees are not good, long-distance running still hurts their knees, but if you choose to swim, it is very good, and swimming actually consumes a lot of energy, many people should find that if you swim for half an hour, the whole person is tired to no, and after swimming, you will be very hungry.

If you are in the gym, you can use the elliptical machine without the treadmill. Elliptical machines also cause very little damage to the knees, and trainers usually recommend elliptical machines as a form of cardio.

Whether we are running, jumping, squatting and kneeling, many lifestyle habits will inadvertently affect the knee joint. And the knee problem is getting more and more serious, and another exercise method is to squat against the wall.

The reason why this exercise method is promoted is because it is really zero cost, there is no big difficulty, and it is very convenient, as long as there is a wall. However, this action seems very simple, but if it is practiced in place, there are certain requirements.

When practicing squatting against the wall, we must ensure that our whole person's back is close to the wall, and then squat down slowly, we must pay attention to the angle between the upper and lower legs should not exceed 90 degrees, and our knees should not exceed the toes, otherwise it will give unnecessary pressure on the knees and is not conducive to the recovery of the joints.

The direction of the toes is the same as the direction of the knees, but from our own point of view, we can't see the toes, and we must not let our knees have the phenomenon of buckling in, which is not standard.

I think there are three main reasons why I hurt my knee while running. One reason is that you are not running in the right shape, the second reason may be that the shoes you are wearing are not suitable for running, and the third reason is that you may be running for too long.

Let's talk about the first reason: the problem of running form. Some people think that the toes should land first, and some people think that the heels hit the ground first, and each has its own opinions. However, I usually use my heels to land first.

If you land your heel first, your calves and thighs are not in the same place, so that your knees can be better cushioned and not hurt your knees. If you hit the ground with your toes first, it will cause your knees to rush forward, just as people wear down to your knees. That's my advice, best if it helps you, don't if you think I'm wrong.

Let's move on to running shoes. Many people think that running shoes are a less important thing, but in fact, I want to tell you that running shoes can play a good role in cushioning your knees. When you wear a running shoe with a soft sole, it will have a certain cushioning, and when your knees can't reach that cushioning, your sole can help you do it.

If you wear leather shoes or those stiff sneakers, their soles are very hard, and they don't cushion well when they land, and sometimes even increase the pressure on your knees, which may hurt your knees.

There are also people who don't pay attention to the time of running. Running is not about running for as long as possible, but gradually increasing the amount according to the individual's situation. Some people's ** time, they will run for a long time, plus they usually don't exercise much, and suddenly come up with a lot of exercise, and their knees can't bear it for a while, and they will cause knee injuries.

If you exercise for a long time, you can't avoid knee injuries. As long as the leg-related exercise is done for a long time, it will damage the knee to some extent.

If you are afraid of knee injury, do not do too intense exercise, and stretching greatly is not good for your legs. When doing exercises where the knees need to be bent, don't jerk up your legs when you get up, keep your legs slightly bent, and don't straighten your legs directly because you can't bear it, which will cause great damage to your knees.

If you are afraid of hurting your knees while running, you should be prepared for running. First of all, find a professional runner you know, and ask what kind of posture and speed when running, which can minimize the possibility of hurting your knees while running.

Because it's impossible to be completely injury-free from sports, and sometimes, even if you get injured, you may not be fully aware of it, so what you need to do is to minimize the injury.

You must do the warm-up exercise before running, and whether the warm-up exercise is correct or not is also related to whether you will be injured when exercising. Observe the posture of others when running, listen to the opinions of others, and combine your own conditions to find the movements and running posture that suit you.

When you run, it's best not to hold anything in your hand and don't let others run with you. It is also important to buy the right shoes, to buy softer soles, not too big for the feet, just right. Don't look around, just look straight ahead, thinking about the correct swing of your arms and the state of your legs.

But don't be too afraid of injury, if you are resistant to injury, your exercise effect will not be very good, and the steps of running forward with your legs open should not be too big, and you can run at a constant speed.

When you get used to running, you will have a general understanding of running in your heart, and you will know how to run without hurting your knees. So don't be afraid to try it.