Running is one of the most commonly used physical exercise methods, mainly because the running technology is simple and does not require special venues, clothing or equipment. How can I run without hurting my knee?
Run slowly. The more strenuous and intense the exercise, the greater the pressure on the joints. Therefore, if you want to exercise without hurting your joints, you should choose an appropriate exercise intensity. It is appropriate to feel relaxed or slightly laborious when running. If you can chat with others or answer the phone more calmly when running, instead of being out of breath, this exercise intensity is suitable and safe, and the impact on joints is not big.
Run short. The exercise time and distance should not be too long, and the time is generally about half an hour to an hour. Intensity and time or intensity and distance can reflect the amount of exercise, depending on what target is determined before exercise. If you want to run 10K easily or with a little effort, how long it takes to finish 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 it next time.
Run low. Low refers to the height of the soles of the feet from the ground when running, which means that the running posture should be correct, with small steps and high frequency. The closer the soles of the feet are to the ground, the smaller the impact on the joints will be. The "bang bang bang" high lift stride will definitely hurt the joints.
Run less. There is no need to run every day. Three to five times a week is enough. When not running, you can do strength training or stretching.
Warm up and tidy up carefully. In order to protect joints, warm-up before exercise should be full and serious, and it is not allowed to 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 stretched, but the principle should be 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 will bear. Even if obese people do not exercise, the knee joint pressure is not small. Therefore, to protect joints, we must lose weight. Pay attention to the diet control of three meals. When you feel a little full at each meal, you can eat half full at dinner.
Give me more care. The car should be maintained, as should all parts of the body. The knee joints should be maintained when not in motion. Choose a pair of running shoes that can cushion vibration and increase stability, and do some intensive training specifically for knee joints, such as squatting against the wall. No matter what kind of exercise it is, it is necessary to avoid sudden start, sudden stop and high impact movements. Only when the awareness of joint protection is established at ordinary times and during exercise, and the methods of scientific exercise and moderate exercise are mastered, can joint injuries be far away.