How to keep in mind when running without hurting your knees

How to keep in mind when running without hurting your knees

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Run slowly. The more strenuous and intensive the exercise, the greater the pressure on the joints. Therefore, if you want to exercise without hurting the joints, you should choose the appropriate exercise intensity. It is appropriate to feel relaxed or slightly laborious when running. If you can easily chat with others or answer the phone while running, instead of being out of breath, this exercise intensity is suitable and safe, with little impact on the joints.


Run short. The exercise time and distance should not be too long. The time is generally about half an hour to an hour. The combination of intensity and time or intensity and distance can reflect the amount of exercise, depending on what goals are determined before exercise. If you want to run 10K easily or with a little effort, how long it takes depends on your personal status and foundation. In short, you should feel a little tired after exercise, but if you don't want to eat after running, you should reduce the amount next time.
Just remember these eight points. Running can not only not hurt your knees, but also strengthen your knees
Run low. Low refers to the height of the sole of the foot off the ground during running, which means that the running posture should be correct, with small stride and high stride frequency. The closer the sole of the foot is to the ground, the smaller the impact on the joint is. The high leg raising stride of "bang bang" will certainly hurt the joint.

 


Run less. There is no need to run every day. Three to five times a week is enough. You can do strength training or stretching exercises when you are not running.
Just remember these eight points. Running can not only not hurt your knees, but also strengthen your knees
Warm up carefully. In order to protect the joints, warm-up before exercise should be sufficient and serious, and do not run in a hurry. The stretching during warm-up should be moderate, and excessive stretching may cause damage. After running, do a good job of finishing exercise, let the body cool down slowly and then stretch. The stretching time should be longer, and all joints should be fully extended, but in the principle of no pain.
Be thinner. The knee joint bears most of the weight of the whole body. The fatter a person is, the greater the pressure it is under. Even if obese people do not exercise, the knee joint pressure is not small. Therefore, to protect the joints, we must lose weight. Pay attention to three meals and control your diet. When you feel a little full at each meal, you can only eat half full at dinner.
Just remember these eight points. Running can not only not hurt your knees, but also strengthen your knees
More care. The car should be maintained, as should all parts of the body. The knee joint should be maintained when it is not moving. Choose a pair of running shoes that can buffer vibration and increase stability, and do some intensive training specifically for the knee joint, such as squatting against the wall. No matter what the exercise is, it is necessary to avoid sudden start and stop and high impact movements. Only by establishing the awareness of joint protection at ordinary times and during exercise, and mastering the methods of scientific exercise and moderate exercise, can joint injuries be far away.
Make the road a little softer. Do not run on roads and mountains, because the ground on the road is hard, and the road on the mountain is too steep, which will cause a great burden on the knee. You should try to run on a flat and soft ground.

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