Why do many runners have bad knees?

The main reason why your knees are not good for running is that you don't do warm-up exercises before running, and your knees don't open for a long time, so in a vicious circle, your knees will become very bad, and it will hurt a lot when you run.

Because the intensity of running is very high, and running will increase the burden on the knees, many runners have bad knees.

Most of them are due to the lack of control of the degree of exercise, because normal running is very good for the human body, but if you exercise too much every time, it will cause knee damage.

Whether you can run depends on your physical condition, 1. Pain after running.

After each run, it is easy to experience pain in the knee joint or adjacent parts or discomfort of the lesion, which is a sign of physical injury or overwork.

2. People who have had related surgeries.

Patients who have undergone knee or hip replacement surgery are not suitable for prosthetic life extensions.

3. Excessive obesity.

Patients with BMI (body mass index) greater than 30 or more should not be dismantled for the time being, because excessive weight will increase the wear and tear of the joints of the lower limbs, such as obese people are very prone to knee osteoarthritis.

4. Abnormal range of motion of the joint.

For example, insufficient hip extension, knee hyperextension, ankle dorsiflexion, etc. Brigade striker.

5. Suffering from certain diseases.

People with diseases that are not suitable for running, severe heart disease, renal insufficiency, etc., are not suitable for running.

If you are too heavy, the speed should be controlled within 6km per hour, and the slope should not be cleared by more than 3, so that it will not have much impact on your knees. The jogging time needs to be about half an hour, and if you can't stand it halfway, reduce the speed and change to a fast walk or slow walk. Then wait for your strength to recover and then increase your speed to run, and then repeat the cycle.

NEED NOTICE:

For the people who use running to do **, I don't know the speed suitable for people with the same physique, with a normal 150 pounds and 30 years old and 175mm tall men, the horizontal treadmill kilometers per hour is the best, and the trot is best for 40-50 minutes. If you walk briskly, adjust the slope to 10%, the speed is 5-6 km/h, and the time is 30-40 minutes.

If you are running for fitness, you can generally run for about 30 minutes, and the speed can be adjusted according to your preference, or you can run according to the built-in program of the treadmill.

1. Warm-up exercises.

Many sports injuries occur in the early stages of exercise, when the body has not yet fully adapted to the state of exercise, so it is necessary to warm up the body first so that all parts of the body can stretch. In the same way, the knee joint of the human body also needs to have an adaptation process before moving, so that it can move better later.

2. Control your running posture.

A good running posture can reduce the damage to the knee joint during running. The correct running posture is: keep the upper body stable, the lower body keep enough extension, the calves and feet must be in front of the knees, and the knees are slightly bent when the feet land.

3. Step by step.

The feeling you feel when you run is very important and mainly refers to how tired your muscles and body are. If you are very tired, it is best not to overload yourself and wait until you are getting used to the state before increasing the amount. At the same time, you should jog at the beginning of the run, and do not use too much force.

4. Strengthen muscle training.

The strength of the legs, especially the thigh muscles, protects the knee joint, especially the quadriceps muscles and tensor fascia lata. There are many ways to practice your thigh muscles, such as lunges, squats, stair climbs, and wall squats.

5. Choose soft and smooth soft ground exercises.

In order to avoid excessive impact on the knee joint during exercise, you can choose a plastic track or a flat asphalt road, which will greatly reduce the impact and protect the knee.

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.

Running has become a way of life for more and more people, and it is easy to get injured if you don't run well. Some people think that running or climbing stairs for long periods of time can cause serious damage to their knees, but is this concern right? In fact, many times, serious knee injuries are caused by improper exercise methods and inadequate protective measures.

There are several main reasons:

1. Not warming up sufficiently. Especially when exercising in the cold season in winter, you need to do a good warm-up exercise. By warming up, it can not only effectively prevent muscle strain, but also make the knee joint cavity secrete more synovial fluid to reduce the friction between the cartilage on the articular surface, reduce the damage of the articular cartilage caused by strenuous sports, and improve the flexibility of the ligaments around the knee joint, effectively preventing ligament lacerations.

2. Not doing what you can. For people who rarely exercise, the leg muscles are weak, and the knee joint itself is very fragile, and it is easy to cause knee joint injury if you suddenly participate in strenuous exercise such as running. We must do what we can, step by step, and persist for a long time.

3.Not wearing sports gear. For those who have wear and tear injuries or muscle strains in their knees, it is best to wear sports protective gear, such as knee pads, which can reduce the pain caused by knee wear, make the knee more flexible, and get proper protection and protection.

4.Running shoes are not suitable. When running, we have to wear running shoes, not high heels, leather shoes, sandals, etc., these shoes are not suitable for running, when we choose running shoes, do not think that focus on the quality of the brand, or whether the shoes fit, breathable, comfortable or not.

1. Choose the right running shoes: The importance of shoes to runners is self-evident, and a suitable pair of shoes needs to be considered comprehensively in terms of personal foot shape, speed, running volume, running style, weight, etc. In fact, there is no one pair of shoes that is suitable for everyone, if you are facing the problem of purchasing, it is recommended to go to the store to try them on and listen to the advice of experienced store staff.

2. Combined with other forms of aerobic exercise: weight increases the risk of knee injury, and the more recommended way is aerobic exercise such as running, cross-cycling, swimming, etc., and also attaches importance to strength training.

3. Strengthen strength training: it can increase the protective ability of muscles Strength training can strengthen muscle groups by allowing muscles to resist resistance, so as to better protect the body in sports.

Wear running shoes. Don't run on concrete roads, it's better to run on soft surfaces. It is easy to hurt bones when you hit it hard. There will also be pain in the ankle for a long time. Your knees should be better if you usually apply a hot towel.

It must be that you didn't warm up well before running, and the running posture is not correct, so you hurt your knee.

It may be that if you do this, you will not be exercising, so it will hurt your knees.

When jogging, the knee bears about 2 3 times the weight impact, so let's unify to 300 pounds of weight impact. Count one step a second (actually more than that, here for good calculation), jogging generally runs to 40 minutes to 1 hour, count it as 1 hour. Well, 1 hour of jogging, both legs and knees have to withstand 1800 times, 300 pounds each time, can it not hurt the knees?

Whether it's a brisk run or a jog, running too far can hurt your knees.

Jogging doesn't hurt your knees, you're probably talking about not doing warm-up activities.

Because it's easy to put your knees in an unsafe state when you're jogging.

Jogging is not particularly long distances are good for the knee joint, and there are many reasons to go, so learn slowly.

It has nothing to do with jogging, but the knee injury may be caused by a lesion.

Walking hurts your knees, running hurts your knees, can you only climb? Or is it just sitting and lying down?

Jogging can hurt your knees, that's a TCM theory.

I ran more than 7,000 kilometers for two years and two months. Now my knees hurt, I hurt my knees when I was a child in the spring last year, and this year both knees hurt, and my patella hurts. It hurts when you run.

My mom jogged for an hour every day, which was slower than a human walk. The knee didn't hurt, and he lost eight pounds a week. Relatively satisfied.

There is no original sin in jogging, it should be that the posture is not very good, and the shoes worn are not comfortable.

Because the knee is in a state of opening and closing for a long time, it can hurt the knee.

I think there are a lot of reasons, don't you think?

It's a false proposition that your knees always hurt if you move or don't move.

Jogging hurts your knee... What logic!!

Eating also hurts your mouth, don't eat.

Eating hurts your teeth, don't eat it.