04 self check joint health.

The running route is straight.

If you have joint pain when you go down the stairs, you must pay attention.

Run step by step, especially those without sports foundation.

Many doctors and health experts say, “joints have a long life, so we must save them.” In that case, can we run for a long time? Will the knee be damaged by running and become a “running knee”? In fact, there is no concept of “running knee” in medicine.

Running exercise should follow three principles.

Therefore, people who exceed this exercise time will not make people healthier.

It is also a distress signal sent by the knee joint.

For example, 150 minutes of moderate intensity jogging a week, 3 times a week, with a pace of about 7 minutes, 50 minutes each time, almost 7 kilometers, 21 kilometers a week and about 84 kilometers a month are enough.

Before running, you must warm up first, which can promote the secretion of joint synovial fluid; Reduce stiffness and pain of joints due to lack of lubrication at the beginning of running; 2.

Finally, it will feel leg pain when sleeping at night.

Through the following simple tests, runners can self check the knee joint: 1.

The anatomical structure of the knee joint is relatively complex ▼ the knee joint is composed of these four large structures – bone structure, muscles around the joint Extraarticular ligament structure and intra-articular structure (including the inner and outer meniscus and the anterior and posterior cruciate ligament).

In any case, do what you can, and don’t exercise overload.

Researchers point out that long-term fitness running – 10 years, 15 years, or even longer, is a healthy exercise, which is good for the health of knees and hips.

Over time, it will become a disease, which may lead to focal cartilage softening and rupture.

Check the knee joint.

03.

Don’t think about achieving too high goals in the short term.

After being pressed, the buffering effect is reduced and the protective effect on patella is reduced.

Set their own exercise plan according to their own situation; 3.

01.

05 the golden action of knee maintenance is a good way for Amway to exercise healthy knees..

02.

As long as the amount is appropriate, the chance of injury is relatively small.

One was developed by an American, Canada, Spain and Switzerland The research team composed of researchers was responsible for the meta-analysis of 17 studies with a total of 115000 people from 25 studies with a total of 126000 people.

In addition, some runners use “knee pads” during running in order to protect their knees.

The distance between two legs is the same as the shoulder width.

Try not to use knee pads everyday.

Although running is good for knee health, we should also conduct scientific training, strengthen muscle exercise before running and pay attention to rest after running, which can effectively avoid and alleviate knee pain.

Feeling of joints when going up and down stairs in the process of gradually aggravating knee arthritis, first it hurts when going down stairs, then it hurts when going up stairs, and finally it hurts when walking on a flat road.

Among those who like to sit or don’t run, 10.2% have arthritis in the knee or hip.

Those who take part in competitive running (including athletes who often participate in competitive competitions and professional level athletes), the incidence of knee or hip arthritis is slightly higher than that of ordinary people, but it is not particularly high, 13.3%.

If cartilage cannot be repaired, it will cause joint degeneration and induce knee arthritis.

If you run overloaded for a long time, the cartilage of the knee joint will not be repaired.

As the amount of exercise increases, the risk of injury increases, which is particularly typical in running.

If you don’t press it, it will hurt as soon as you press it, which indicates that the surface layer of cartilage has degenerated.

Therefore, only use knee pads when the knee exercise intensity is the greatest, and then use them as little as possible.

How many kilometers are suitable for healthy running? How many kilometers a week are suitable for most of us to run healthily? Here is an upper limit reference value: 25-30 kilometers per week.

Running is like drinking water, not the more the better.

For moderate intensity running, the heart rate is controlled at 60% – 70% of the maximum heart rate, and for high intensity running, it is 70% – 80%.

1.

People who sit or don’t run for a long time have knee and hip arthritis The risk of arthritis in the hip will increase.

Moderate exercise has many benefits to the body, but it definitely does not mean that the more you run, the better.

In fact, this deprives them of the opportunity of muscle exercise.

Except for sleeping and sitting, most of our knee joints are in a high-pressure working state, bearing no small gravity for us.

In the long run, it may damage your health and accelerate physical aging.

Knee injuries are mostly sprains, such as violent movements such as turning and changing direction in football and basketball, resulting in knee injuries.

The study found that only 3.5% of fitness runners had arthritis in their knees or hips, both men and women.

30 second sit up test sit in a chair appropriate to your body, quickly stand up and sit up to see how many times you can do in 30 seconds.

The knee joint is the hinge of the leg, silently supporting the weight of more than half of the human body.

Therefore, the increment of running should never exceed 10% of last week.

It is an important load-bearing joint of the human body.

For running, the intensity standard of running is generally divided by heart rate.

3.

Running too much may have a negative effect.

This is based on the results of a study by Danish scientists: people who run 2.5 hours a week have the greatest health benefits.

4.

2.

Excessive and intense running may also cause joint problems.

If it can’t be done easily, there may be something wrong with the knee.

In the long run, the quadriceps femoris, tendons and ligaments will gradually degenerate due to the lack of external stimulation.

Because the quadriceps femoris, tendons and ligaments around the knee play a role in maintaining the stability of the knee during knee joint activities, and the “knee protection” will replace the function of these muscles.

Do squatting, and the knee joint cannot exceed the toe.

Pay attention to step by step in order to ensure good health.

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