The organizational structure of the knee is the knee joint, which is an important organizational structure of the lower limbs
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Increase leg muscle strength
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Relevant data show that people who keep running habits for a long time have a 22.8% chance of osteoarthritis, while those who don’t run are 29.8% The two most important elements of running: 1
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It is also very simple
We should choose the right shoes before running
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Therefore, no matter what kind of movement the knee joint carries out, it may damage the joint tissue
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Use the strength of thigh muscles to drive the lower leg, so that the pulling strength of patella and femoral joints will be reduced
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Vigorous stride and fast running have great damage to the knee joint, which is not suitable for the general population
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To believe that our knees are not so fragile, tests have shown that every square centimeter of bone can withstand 2100Kg of pressure
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Jogging is the best way to run, especially the race walking short distance aerobic running
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Relaxation after running You need to relax the muscles around the knee and stretch the ligaments, and do some simple relaxation exercises
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But the knee is not indestructible
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According to scientists, running correctly is good for the knee
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As the other foot moves forward, it will gradually transition to the front sole of the foot, and reduce the landing sound of the foot as much as possible
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After warm-up, it can effectively avoid muscle tension and slow blood circulation around articular cartilage, and can effectively prevent joint degeneration and wear
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Running is a good way to exercise, but we should pay attention to reasonable running, especially for older people
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Correct and ideal running posture 1
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Many people are asking me, “how did you run for 15 years without hurting your knee?” Today I will share my experience with you
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As long as you have a pair of suitable running shoes, you can run anytime and anywhere
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Lean forward slightly to help you move forward and save effort
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Due to the small stride and limited knee flexion and extension, it has almost no damage to the joint tissue, and can effectively maintain the tension and muscle strength of the lower limb muscles
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But some people have to give up because of knee pain after running for a period of time, which has always been the biggest problem perplexing runners
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During exercise, not only flexion and extension, but also rotation, rolling and sliding between femur and tibia
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The patella and femoral pulley are squeezed and rubbed
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The regular impact of running will squeeze and relax the cartilage, stimulate blood flow, transport more oxygen and nutrients to the cartilage, promote the self-healing, growth and development of the cartilage, and running will also reduce the probability of arthritis
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At the same time, increasing the contact area of patellofemoral joint is conducive to evenly distribute pressure and reduce friction
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Correct running will not hurt your knee
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Older runners should try to wear knee pads to protect their joints
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When landing, the center of gravity should be close to the supporting foot, and the rear heel should land first
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Incorrect running posture is shown in the figure below: preparation before correct running Warm up before running
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As long as we use the correct running method during exercise, we can completely avoid knee injury during exercise
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Appropriate strength training can strengthen the bearing capacity of our knees, such as squatting
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The knee joint consists of two functional units, femoral tibial joint and patellofemoral joint
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Knee flexion is convenient for mobilizing thigh muscles, sharing pressure and buffering
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Specific warm-up methods, such as stretching, standing activities, ankle and knee joints, lifting feet and kicking buttocks after standing, etc
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If you run incorrectly, it will cause knee injury
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Improve vital capacity so that you can adjust enough breathing according to the pace during the run, so as not to be out of breath
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It is indeed a sports way with many benefits
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Muzi words: click above 👆 Blue “Muzi read bar” pay attention to me
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If the running posture is wrong, it must wear and hurt the knee
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Running is the most popular national fitness sport now
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