2.
1.
Downhill When (going down the stairs), the knee not only bears the weight of the body, but also bears the impact of the ground, which will greatly increase the wear of the knee.
To what extent? Give a reference value: 170-180 steps / min.
Generally, our healthy running speed is not too fast, so we don’t need the same running method as sprint.
The lowest incidence of knee problems in running is those who run at leisure.
Improper running methods or excessive use of knee joints will damage knee joints.
Imagine that you are quietly approaching your lover.
Lao Wang will give us a talk Several key points: 1.
If the foundation is unstable or the structure is poor, the body, including the landing feet, will be unstable, and the unstable structure will inevitably lead to damage.
The gentle landing is basically related to the first point.
When climbing, climbing stairs or climbing stairs, your knees will support about three times your own weight.
The incidence of arthritis in fitness runners is only 3.5%, that in sedentary people is 10.2%, and that in competitive runners is 13.3%.
Sitting still for a long time can also lead to joint problems.
Sedentary international authoritative research shows that the incidence rate of arthritis is 3.5% among healthy runners, and incidence rate of arthritis is 10.2% for sedentary people.
In order to increase the stability of standing), at this time, a considerable forward force impacts the knee joint through the ground feedback.
Regular running, as long as it is not excessive, can make the joint synovial fluid flow fully in the joint, play the role of lubrication and nutrient supply, promote the metabolism of articular cartilage, and the probability of joint injury and arthritis will be lower.
If the knee feels uncomfortable when climbing, do not insist forcibly 。 Too many people are slightly injured and seriously injured, resulting in meniscus injury.
Generally speaking, running is good for joint health, but excessive and high-intensity running may cause joint problems.
You should pay special attention to them every day.
2.
The core is like the foundation of a building.
That’s right.
The position of the foot landing should not be in front of the knee, which is easy to cause the knee joint to straighten, Even locked (when standing up each time, you can find that the knee joint seems to be stuck in the final stage, which is a natural mechanism.
Straighten the waist and keep the upper body upright and stable.
2.
If you are also a runner, I think you must have encountered “running hurts your knee” “Such a kind reminder.
Incorrect running posture or overload may damage the knee joint.
Imagine a rope always tied to your head and pulled up.
Keep your toes straight forward to avoid twisting your feet when landing, which is easy to cause ankle injury.
Ordinary people and athletes will have knee injury in sports, which depends on personal sports habits and physical quality.
The larger the small stride and high step frequency stride, the more time the body takes off, the greater the impact on the body when landing, and the higher the requirements for muscle ductility, and the easier it is to be injured.
Keep the knee of the landing foot slightly bent The posture of slightly bending the knee will play an excellent cushioning role.
The movement is natural, smooth and gentle, just like a spring on the soles of our feet.
Therefore, it is not recommended to take mountain climbing and stair climbing as a means of daily exercise.
3.
The waist and abdomen are the core of the body.
Therefore, proper exercise is very beneficial to prolong the life of knee joint.
This will keep the upper body centered and avoid leaning forward or backward.
Proper running is good for ordinary people (non athletes) joint health.
Is this really the case? Does running really hurt their knees? In June 2017, a paper was published in the American Journal of orthopedics and sports physiotherapy, an internationally renowned authoritative medical journal Systematic review and meta-analysis: the relationship between fitness running, competitive running and hip and knee osteoarthritis gives the final conclusions: 1.
That’s why many people get knee injuries after running.
Therefore, when landing, control the position of the ankle directly below the knee as far as possible.
3.
The harm of rope skipping to knee joint is mainly related to the field..
If you don’t move for a long time, the muscles and ligaments around the joint will degenerate day by day, the blood transportation and lubricating fluid flow of the joint will be reduced, the joint will lose its protection, and the probability of joint injury will naturally increase.
If the knee has been injured, the good leg goes up first when going up the stairs and the bad leg goes down first when going down the stairs.
5.
If the step frequency is high, the foot will not stretch forward excessively, and it is not easy to stride.
At the same time, it can also avoid the wrong movement of knee straightening at the third point.
The large stride will inevitably lead to high tengkong, and high tengkong will inevitably lead to the landing feet smashing into the ground, causing greater impact on the feet and knees.
The knee is like a spring to relieve the impact of the body on the foot when landing.
In the long run, it’s hard not to get hurt.
Adjusting running posture can avoid 80% or 90% of injuries.
In fact, the following actions hurt your knees more than running.
For the public, the maximum mileage per week is 92 kilometers.
It’s true that running puts a lot of pressure on the lower limbs, especially the knees, and some people do hurt their knees because of running.
4.
The premise is to master scientific methods and avoid unnecessary harm.
At this time, you must land gently without too loud landing sound.
Incorrect running mode exceeds the load of knee joint, which is easy to lead to “running knee”, which is a kind of chronic overwork and excessive injury.
Lao Wang has opened the video number! 👇 ▲ pay attention to Lao Wang, Share a little running knowledge every day ▲ source: ID: running_guide Author: Lao Wang’s most popular saying about running is that running hurts your knee.
For example, lack of warm-up before running, incorrect running posture, excessive exercise time, excessive frequency and different personal physical conditions are all factors leading to knee joint injury.