Hello, everyone

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Today, let’s talk about “running causes many people’s knee injury”, commonly known as running knee

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Generally speaking, runners will appear “running knee” phenomenon, most of which are caused by not doing warm-up activities before running, incorrect running posture, long exercise duration, high exercise density and so on

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Next, let’s teach you how to stay away from the running knee

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The first is to emphasize that the high-risk group of “running knee” is the high-risk group of running injury for primary runners, previous injuries, running distance > 65 km / week, sudden increase of running speed distance, and patients with decreased bone mineral density (most common in women)

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Therefore, a reasonable and scientific running plan is an important measure to avoid running injury

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Second, the common wrong posture 1, the whole foot on the ground

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It’s easy to squat when the sole of the foot is on the ground when running

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It’s easy to cause tibial periostitis, and it’s easy to run into O-shaped legs after long-term impact

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2

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Toes on the ground

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When running, the forefoot landing will strongly stimulate the calf muscles, and over a long period of time, it will cause the calf to become thicker, forming a “radish leg”

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3

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Too much forward and too much backward

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Forward running can cause back tension, backward running can lead to chest and abdominal muscle tension, long time can cause shoulder neck back abnormal

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Warm up exercise: before running, warm up for 5 minutes to let the musculoskeletal joints of the whole body enter the state of exercise

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2

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Stretching exercise: the warm-up actions for the knee joint include squatting, standing high and kicking

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In addition, stretching the thigh muscles also helps to protect the knee during exercise

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Stretching exercise can make the lubricant secretion in the joint cavity of the knee more sufficient and reduce the hard to hard “collision” between joints during exercise

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3

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Exercise leg muscles: muscle wrapped in the skeleton, it is the best joint umbrella

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Muscle control directly affects the endurance of the knee

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If runners feel that the strength of the knee joint is insufficient, they can do squat against the wall or lunge squat exercises to improve the leg muscle strength, especially the muscle strength around the knee joint

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Fourth, in the process of running prevention 1, appropriately slow down the speed of running, it is best to choose the small step fast frequency of running mode, according to the situation slowly increase the running time and distance, it is best to have 1-2 days of rest time every week to carry out other sports, so that you can get rest, can exercise to the part of running can not exercise

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2

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If there is pain during running, you can consider stopping running

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The pain indicates that there must be some mistakes in the process of running

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It’s better to run on the flat ground, so it’s easier to prevent running injuries

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3

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When running, you should also pay attention to clothes

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When exercising, you should try to wear loose clothes

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Especially for running, shoes are particularly important

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You must wear sports shoes or running shoes, because sports shoes are relatively soft, elastic and have a certain cushioning effect on the feet, which can reduce the possibility of injury

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4

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During running, you can play some music to relax

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Experts point out that music can activate the prefrontal cortex, minimize perception, and improve running performance and physical recovery speed

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Fifth, prevention after running 1

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Rest after running is also an important knowledge in the process of running

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During running, due to the acceleration of blood circulation in the whole body, it is not easy to squat after running, which hinders blood circulation and easily causes ischemia and hypoxia in important parts of the brain; similarly, it is not easy to take a cold bath, etc

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2

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It is not easy to eat or drink cold drinks after running

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After eating, the human body increases the blood supply of gastrointestinal tract, and reduces the blood supply of brain and heart in disguised form

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It is a good choice for the body to return to normal level after running

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No running, no knee injury? After reading these, many people can’t help asking, running is so complicated, don’t you mean you don’t damage the “knee joint” without running? For example, the car doesn’t mean it can’t be opened in the garage, it’s just the love for the car

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It’s about using it often

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If you don’t use it for a long time, the car will break down easily

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” Experts say that the same is true of human joints

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Regular exercise can stimulate articular cartilage and promote metabolism

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Only in this way can joint synovial fluid flow around the joints and play the role of lubrication and nutrition

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On the contrary, if you don’t exercise for a long time, the synovial fluid in the joint can’t flow fully and can’t play the role of lubricant, and the muscle tissue around the joint will shrink gradually

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Over time, the joint will lose its protection, and the risk of joint injury will naturally increase

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The current research shows that the incidence of arthritis in competitive runners is 13.3%, that in sedentary people is 10.2%, and that in fitness runners is only 3.5%

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Excessive and high-intensity running may cause joint problems, but for ordinary fitness runners, running is good for joint health

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So, what are you waiting for? Put down your cell phone and run [disclaimer]

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