A certain amount of warm-up is an essential prerequisite for any exercise.
Although the pressure on the knee is greater than walking during running, the running stride is large and the contact time between the foot and the ground is short.
If you run in the right posture, running won’t pose much threat to your knees.
You must wear running shoes when running.
Static stretching is generally selected for recovery after running, mainly for the muscle groups just used, including calf stretching, quadriceps femoris stretching, groin stretching, etc.
There are experimental data as evidence: taking a person weighing 100 kg as an example, the load-bearing difference of walking, running and squatting knees is quite large: obviously, squatting and kneeling is the great enemy of knee joints.
Excessive intensity and incorrect running posture during running may lead to leg muscle strain and strong pain, which makes it difficult to walk seriously.
After the first day of running, the muscles can’t adapt for a while, and the blood oxygen supply of the muscles is insufficient after running, resulting in the accumulation of lactic acid in the muscles and causing pain.
The purpose is to fully relax the muscles after intense running, relieve the tension and pain, accelerate the recovery of the muscles and reduce the pain caused by excessive strain.
The ideal running posture is actually very particular.
3 ， recover after running and relax after running.
The action shall be slow and rhythmic, and each action shall last for 20 ~ 30 seconds.
Acid plus} pay attention not to increase the amount of exercise immediately! Most people lack exercise before.
The most important function is to reduce the vibration of feet when they touch the ground and reduce the damage to feet and knees..
When they run high, they suddenly want to challenge marathon and Half Marathon…
Don’t you just take a step? Who won’t! This sport has almost no threshold.
For ordinary fitness runners, running is good for the knee.
Regular exercise can properly stimulate articular cartilage, promote metabolism, promote the flow of joint synovial fluid, lubricate and nourish your joints, and make your joints “stronger”.
“Running Baili only hurts the knee” saying, abandon it quickly! Being able to run is not equal to being able to run.
It’s really not OK to walk away! You should lean forward and use the center of your upper body to provide assistance.
When the feeling of acid swelling is gone, increase the amount of exercise appropriately, and be sure to step by step! Pain reduction # if there is pain in a certain part of the body during or after exercise, you should reduce the number of exercises and reduce the action intensity.
It is recommended that you do dynamic stretching before running, including knee bending squat, opening and closing jump and side pressing leg.
In this case, it is recommended to reduce the amount of exercise by half, or rest for one day and continue the next day to give the leg muscles time to rest and recover.
If you practice more and more, you may cause damage to large muscles or whole ligaments.
Does Jane’s “knee” matter? It’s not that simple! Studies have found that running animals have thicker and healthier knee cartilage than sedentary peers.
When landing, the center of gravity should be close to the supporting foot to reduce the pulling force of the joint.
So, you really need to “tailor” your…
What are you waiting for! Learn the key points of correct running: No.1 warm-up is very important.
The incidence of arthritis in fitness runners was 3.5%, while that in sedentary people was 10.2%.
2.
Ma Bulian, pay attention! “Numbness” is the last protective signal sent by the body to tell you that the numb part has lost some sensory and motor functions.
Mileage according to your situation.
The most common reason for knee injury of runners is to start running for a long time and with high intensity on the premise that the muscles and ligaments do not meet the standard.
Some babies usually sit for a long time and don’t exercise, but they can’t wait to run up to 10 kilometers on a whim; Some amateur runners have no professional training.
If this feeling does not subside for a long time, it is recommended to go to the hospital for physical examination.
The purpose of warm-up is to let the body that was originally in a static state slowly enter and reach a state that can adapt to the intensity of running.
At the same time, increasing the contact area of patella and femoral joint is helpful to evenly distribute pressure and reduce friction.
Does running hurt your knee? This is the ultimate question of runners.
No.
But when many runners are enthusiastic and ready to devote themselves to running, they will inevitably be poured with the same “cold water” – running hurts their knees! Poke video ⬇️ ⬇️ Listen to the experts! Does running really hurt the knee? In common sense, most people will default that walking has less impact on the knee than running.
No.
Stop! Can you exercise your knees like this? In particular, excessive and intense running will definitely lead to joint problems.
Warm up before running should focus on dynamic stretching.
To prevent knee problems, first of all, avoid large flexion of knee joint.
But the impact of running on the knee is not small, so simply don’t exercise.
There are three criteria for how much to run: acid plus, pain reduction and numbness without practice.
The weather is getting better and more and more people are running on the streets.
What’s the reason? For example, if you buy a car and park it in the garage, are you taking care of the car? The same is true of human joints.
One fact is that being able to run doesn’t mean being able to run.
Improper running posture will increase the pressure on the knee and increase the running posture.
Master these knowledge points of running.
The fact is also true.
Knee flexion is convenient to mobilize thigh muscles and play a cushioning role.
Running shoes combine the particularity of running, adopt different design from other sports shoes, and have unique functions.
With a pair of running shoes, you can stretch your legs and exercise easily in fragmented time.
In fact, the internationally renowned authoritative medical journal, the American Journal of orthopedics and sports physical therapy, has also published articles to draw a conclusion on the controversial topic of whether running hurts the knee or not.
A pair of running shoes.
So once you feel numb, don’t hesitate to stop.