If you really have acute pain after running or exercise, you are recommended to see a doctor in time to make an accurate judgment…

➤ warm tips: human knees are consumables.

For example, there is no warm-up before running; Whether the running posture is incorrect; Whether the speed is very fast when running; Excessive exercise, etc.

  ➤ there is no running knee at all.

Today, I’d like to talk to you about how to “run” and what to pay attention to when running.

Which is better?, It should be said that whether running in the morning or at night, first observe whether the environment and air are suitable for running, and do not run for more than one hour, mainly with low intensity.

Can you stand running at the same speed for half an hour or an hour? If the coordination of knee joint and muscle can’t keep up, it will cause concussion damage to meniscus and cartilage of knee joint.

It is best to choose the track and field or park with professional plastic track (many parks now have running tracks), because the plastic track paved with artificial rubber has a hardness between highway and grassland, and is flat and anti-skid.

➤ running equipment ❶ the selected running shoes must be professional running shoes, not casual shoes, basketball shoes and mountaineering shoes.

Is this right? In fact, there is no “running knee” at all.

Here I wrote an article about running in the morning and running at night.

Warm up before running can make the body comfortable and gradually enter the “exercise state”, which is very beneficial to the body.

4、   Breathing mode: keep uniform abdominal breathing, which can continuously supply oxygen to the moving muscles and prevent lateral abdominal pain caused by running.

At least we don’t talk about the concept of “running knee” clinically.

  ❷ as for the venue, first of all, it is not recommended to use the treadmill for running.

Let’s talk about running as we can think of it.

The treadmill has great wear on the knee.

There is also an article here.

In fact, as long as the amount of exercise is well controlled, running rarely causes damage.

It is undoubtedly the most ideal choice.

In fact, we all learned the specific movements in physical education when we were young: relax the joints → stretch the arms → stretch the legs → move the feet → rotate.

The details can be referred to as follows: stretch the lower leg → stretch the thigh → lunge to stretch the hip joint.

If you slow down a little, you fall off the treadmill.

But think about it.

Whether running hurts knees or not depends on the way and intensity of exercise.

The biggest problem with the treadmill is that it is constant speed.

(photo from Bing) “stretching” can not only increase the elasticity and flexibility of muscles and tendons, but also increase the range of motion of joints.

If you feel uncomfortable, it is usually cartilage injury, tendon end disease, synovitis and so on.

Keeping the knee slightly bent can absorb the impact of the ground and reduce the possibility of knee injury.

Professional running shoes have good shock absorption function and can better protect runners’ ankles and knees.

Stretching is important because backward muscles are tired and tense after running.

(picture from Bing)   ➤ running posture 1   Keep your body straight and keep your eyes straight ahead when running.

Your arms must be relaxed and swing with your feet.

running beanie

3、   Leg action: when the foot is on the ground, the foot is just below the knee.

When it comes to running, some people worry about “running knee”.

Don’t start high-intensity training when you come up, such as fast walking or walking and running for 10 minutes.

❷ if you choose clothes, you’d better choose sports pants, not jeans; Girls should wear professional sports underwear.

  ➤ pre run warm-up and post run stretch “warm-up” are essential for all sports, and running is no exception.

Is this true?   ➤ running time and venue ❶ about time, morning and evening are OK.

After warming up, you should give your body an adaptation process.

You can refer to “running hurts your knee”.

2、   Arm movement: keep your body balanced and keep a distance from your body.