Other people have been running for more than ten years, why did I hurt my knee after running for thr

In my years of running, I have seen all kinds of running injuries, knee injuries, twisted feet, plantar pain, cruciate ligament strain, etc.! In fact, these injuries are very serious, and there is a possibility of sequelae!

As a runner who has been running for more than ten years, my body has never been injured at all, all because I use scientific and reasonable running methods, and running must pay attention to science, so that we can run healthier!

I've been running for more than ten years, but some people get injured after a few months of running, which is caused by their lack of attention to the way they run, we must not run blindly, otherwise the injury will come to the door sooner or later!

Today, I will tell you how to run scientifically and healthily to achieve the purpose of healthy exercise? I believe that after listening to what I said, you will suddenly realize that you will embark on the road of healthy running!

1.Planned training.

Don't run blindly, we must have goals, having a good goal can not only make us stick to it well, but also make our training more scientific and reasonable, so that we can run farther and faster!

We should break down our running schedule into weeks, but we should remember that we must strictly control the amount of running and do not increase the number of kilometers run in a week by more than 10% to 15% of the kilometers run last week!

2.Dieting should never be allowed.

If you're running for, then we can't go on a diet either! Dieting will not only harm our body, but also the effect of this ** will be very bad, and it may be ** at any time**!

So we should know how to eat, high-protein, high-carbohydrate, high-vitamin food don't let go! Consume a certain amount of energy before running for half an hour to ensure the normal health of the body**, and supplement high protein and high carbohydrates after running for muscle repair!

3.Master the correct running form.

There are many people who run with incorrect body posture, which can increase our risk of injury! At the same time, a good swing posture can improve the efficiency of energy utilization, making it easier for us to run!

When running, our bodies can't be shaken, and our hands swing back and forth, which can help us save a lot of energy! At the same time, actively open the thighs, use the thighs to drive the calves, the legs should not be too stiff, to be flexible, and the knee joint must be opened!

4.Don't chase too much runs.

Some people can't extricate themselves once they fall in love with running, and they want to keep running every day and keep using running to sharpen themselves. This is a very incorrect idea that we should control how much we run!

Generally speaking, five runs a week are enough, and the remaining two days we should let the body actively repair, so that our body can be better! At the same time, we can also take a variety of cardio combinations to improve the effect of the workout!

There is definitely no gradual progress, the range of exercise is too large, beyond the body's tolerable range, there is no post-exercise stretching after running, and knee injuries should pay attention to rest.

The first reason is that you didn't grasp the correct essentials when you were running, so you ran indiscriminately, so you hurt your knee, and the second time you run, you didn't do warm-up exercises, and your knee didn't open, so you got injured.

The first point is that you don't get the essentials right, you don't know the right way to do it when you run, so your knee hurts, and the second point is that you don't have enough preparation for this when you run, so your knee hurts.

Key points of the live broadcast content]:(1) Explain the relevant health knowledge related to running; (2) What is the knee pain during or after running? (3) What are the causes of running-related pain? (4) How to properly deal with running-related pain?

Why do some people run for decades without hurting their knees? Sneakers have pretty good shock absorption, so they can share most of the knee impact and reduce knee injuries! Regularly strengthen the muscles of the upper and lower legs

It's because they know how to stretch before running. Stretch all the tendons in your knees. And they'll bring knee pads.

At the beginning of running, you must be gradual, using the wavy progress method, run 200 today, run 250 tomorrow, run 300 the day after tomorrow, continue to run 250 the day after tomorrow, continue to run 300 the day after tomorrow, make progress little by little, consolidate, let the knee gradually adapt, gradually become stronger, and lay a good foundation! Add to that a moderate amount of exercise, and exercise four to six times a week is fine.

I had the same experience, running caused patellar damage, swollen and inflamed knees, and I had to hang water.

First of all, it depends on the degree of injury, whether there is a patella fracture, the patella fracture is very troublesome, there is no way to put a plaster cast or something, and the patella must be surgically tied with something to grow well. If you have time, it's best to see a doctor and remember to follow your doctor's instructions.

Secondly, the general injury should be recuperated for a month to ensure recovery. I ran in a hurry for about half a month, and it went back and forth.

Finally, you can still run after recovery, but you need to pay special attention. First, it is best to go to the plastic runway, not to run on the concrete floor, which will damage the knees. Second, running insists on wearing knee pads, professional-grade such as LP, which can fix and support the patella, if the injury is more serious, at the beginning to have a knee pad with support strips, try to buy a more expensive one, the cheap one looks about the same, but the force is not good but hurts the knee, I feel that it will cost 2, 3 hundred.

Third, change the running posture and try to land on the forefoot as much as possible to cushion the force on the knee. Fourth, if you feel uncomfortable during running, you should rest first before you have recovered from your next run.

If you have any questions, you can ask me again and add them, and remember to follow the doctor's advice about the injury.

Knowing clearly that you are injured, of course you have to rest, and if it is serious, you have to go to the hospital, and your knee is very important.

If you have a knee injury, you have to rest, and the thigh and calf soreness is not a big problem.

In fact, this situation does exist, which has a lot to do with our running habits and running methods!

1.The foundation is key

As the saying goes, a good start is half the battle! It's the same for running, but it's also true for protecting our knees! When we first start running, we should pay attention to the method, and at this time, we should take the right way to run, which can greatly avoid knee injuries!

Therefore, at the beginning of running, you must take it step by step, use the wavy progress method, run 200 today, run 250 tomorrow, run 300 the day after tomorrow, continue to run 250 the day after tomorrow, continue to run 300 the day after tomorrow, make progress little by little, consolidate, let the knee gradually adapt, gradually become stronger, and lay a good foundation!

2.Don't indulge in running

Running is a lifelong thing, not a month or two months, a year or two, we must have a long-term vision, don't overindulge in running! At first, running more than 10 kilometers, 20 kilometers is very cool, but when you get older, your knees are easy to hurt!

Therefore, I recommend that you exercise moderately, run five to 7 km at a time, and insist on exercising four to six times a week, which is not much, but the results are really great, and this amount of exercise will not only not hurt the knee, but will enhance the strength of the knee.

3.Loose-fitting clothes and suitable shoes

If we want to protect our knees when running and run for decades without injury, then we must ensure that the clothes are loose, and at the same time we must choose the right shoes, loose clothes can make the pace lighter, lighter, unconstrained, and reduce knee damage!

At the same time, our shoes are also important, they must fit well, have good wrapping and support, and the shock absorption of the sole is also our key consideration, the stronger the shock absorption ability of the shoes, the smaller the impact on the knee, the less likely it is to be injured!

4.Increases awareness of muscle building

Anaerobic muscle building is indeed very painful, but we must learn, we must persevere! Pump two to three days a week, do about half an hour of anaerobic training, focusing on the strength of the buttocks, abdomen, and leg muscles!

Because the stronger your hips and abdominal muscles, the more stable your body will be when you run, so that we can better protect our knees, and the stronger the leg muscles, most of the impact will be absorbed by the leg muscle strength, thus reducing the risk of knee injury!

5.Regular pre-run warm-up

The knee is a very fragile part, and if we go for a run without warming up, the knee is really prone to injury! The most typical ones are cruciate ligament strain, meniscus injury, and cartilage wear, so we must do a standardized pre-run warm-up!

Dynamic warm-up is the best, so that we can fully stretch the cruciate ligament, while increasing the body temperature, increasing the secretion of joint fluid, maintaining good lubrication of the joints, reducing wear and tear, and achieving the best workout results!

It is inevitable that you will hurt your knees while running, and jogging will increase the burden on your knees.

All sports can hurt, but these are minimal.

I think that just exercising will hurt you, so you can't avoid it.

The damage of exercise to the human body is very normal, and there is wear and tear when there is exercise.

Jogging for long periods of time can put pressure on your knees, which can hurt your knees over time.

I think it hurts to move anyway, so I think it's normal.

It seems that the burden on the knees is heavier when you jog.

Because jogging, the damage to the knee is great, run fast, moderate amount is right.

It may be that the knee is more stressed by slow running, so to put it this way.

Slow running hurts your knee? Says who?

More and more people are running for exercise. Running has become a part of people's lives. Although running and walking can be used to keep fit, improve physical fitness, and reduce stress, running can also bring harm, such as:

There is damage to the knee joint. In particular, brisk running is more damaging to the knee. So when exercising, some people choose to jog.

But is running slow a run?

Running slowly is also running, so it is still running. And the benefits of jogging are numerous, including the following:

1. Consume calories and help**.

Jogging is an aerobic exercise, and aerobic exercise is very effective for. Jogging can help burn calories in the body and achieve the best effect.

2. Enhance cardiopulmonary function.

Jogging is good for exercising the heart and protecting the heart. Jogging can also affect the function of the heart and lungs by improving the ability to absorb oxygen. Jogging can also inhibit the occurrence of heart disease.

3. Enhance muscles and muscle endurance.

Brisk running can damage the joints, but jogging can increase the ability to resist injury. During jogging, muscle strength and tenacity will be strengthened. It also has a strengthening effect on tendons and ligaments.

The associated **, muscles, and connective tissues during exercise will be strengthened as a result.

4. Exercise bones.

Jogging has the effect of strengthening bones.

In fact, there are many benefits of jogging, in addition to the above points, there are also cancer prevention, improving immunity, improving work efficiency, invigorating the spirit of dismantling and so on. Although there are many benefits of jogging, these benefits can only be experienced if you continue to run for a long time. Jogging is about perseverance.

Only by sticking to jogging will the benefits of this exercise for the body be revealed.

Running correctly won't hurt your knees. There is no vascular distribution at the articular cartilage, and its nutrition** depends on regular squeezing, as well as relaxing cartilage to absorb joint fluid, so correct running can prolong the life of articular cartilage. In addition, running often damages the tissues around the knee joint, such as the iliotibial band and patellar ligament, but even if it occurs, it can be relieved and **.

Excess, unhealthy running can hurt your knees. Usually any excessive exercise will affect the joints of the human body, resulting in joint damage, the same is true for running, if you run moderately, there is not much damage to the knees, but if excessive cross-country, running marathons and other sports, it may cause damage to the knees.

Running uses the knee a lot, and when the muscles are not very tired, the muscles and soft tissues play a great role in protecting the stability of the knee. If you are very tired from running, the muscles and soft tissues are very tired, and the protective effect on the knee is reduced, which can easily lead to further damage to the knee cartilage, meniscus and ligaments.

Unscientific running is easy to hurt the knee, without systematic adaptive training, directly running a marathon, it is easy to lead to serious knee injury, and the slope is too high when running is also easy to damage the knee.

Running is usually not damaging to the knees, which is explained in more detail below. Local muscles can be exercised so that the muscles have a protective effect on the knee.

However, if you run too much, the muscles will be in a state of fatigue, lose the protection of the knee joint, and may cause damage to the knee, so if you run too much, it may cause damage to the knee and accelerate the emulsion of the joint.

Therefore, run in moderation and never overdo it. Of course, the running position is not suitable, and it is inevitable to sprain the knee, and the symptoms still need to be actively carried out**.

After 48 hours after the injury, you can insist on burning your knees every day, and use some Chinese herbal medicines that promote blood circulation and eliminate blood stasis, you can smoke and wash after boiling, and you can also use salt and hot water to soak your feet appropriately.