How can I reduce knee injuries from running?

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.

1.Scientific running, using the advantages of running, completely covering the knee injuries caused by running, is the right exercise concept. Don't give up running because you weigh the pros and cons of running.

This way, you will only think that you are a person who does not want to run. People who really stick to running cracks have long learned how to deal with knee injuries because they have mastered the scientific method of running.

2.Before running, we have to warm up. It's not just about running.

It's best to warm up before most exercises begin. Unless walking is better, a warm-up is not only needed for professional sports, but also before running. We can't have the idea of starting a jogging warm-up.

We have to move our limbs, warm up well, and make a plan for long-term running.

3.Master the scientific running form. As a result of personal habits, some runners get into the habit of not swinging their arms, toes, and heels to the ground.

It's a wrong running habit. The correct running posture requires swinging your hands, keeping your upper body straight, landing on the soles of most of your feet, and breathing through your nose. This is the most basic and reasonable way to run.

4.The intensity must be controlled according to different people. One of the main reasons why running can be a public project is that it can be done by a single person without a company.

However, it should be noted that when we run together, we must choose the amount of running according to our situation. In addition, we should also control the intensity. Jogging can be done without any requirements, and the maximum time is not more than half an hour.

5.It is necessary to have sports equipment. Perhaps the running conditions are the easiest, but if it is a long-term run, you must wear professional running shoes and sportswear.

If it's cold, you must wear knee and elbow pads. These running hardware are very important to ensure that they are running. Unless it's an occasional whim, these things can't be saved.

Scientific running, healthy running.

6.Control the amount of runs. Everyone's running volume is different.

There is no universal standard, it depends on the level of fatigue of your muscles and body. There are different accounts for the increment of running volume, such as no more than 10% or 5% per week. However, there are great differences in each individual, and the number of runs is based on different bases, and the increase in the number of running manuscripts is also different.

7.Deceleration training: With the same amount of running, higher speed means more impact and greater knee damage. At the same time, as the speed increases, the running posture is deformed.

To speed up the pace, increase the speed. The legs are not bent when landing, and the muscles lose their ability to cushion when the joints are bent, and the impact is transmitted directly to the knees.

Personally, I think there is a good pair of running shoes; A good pair of running shoes can make people's feet molded, and the body can easily play the pants slowly; If a pair of shoes is not strong, it will fall and damage the round cavity and knee during running.

You must warm up carefully, control the time and distance of running, should not be too high, in addition to the sports equipment can not be ignored, it is best to have and the knowledge of Changyin Yun Qiaoqiao related to the key, how to use the feet, such as running on tiptoe is not the right way to run.

When running, you must pay attention to your running posture and warm up well to minimize the damage to your knees.