At the same time, increasing the contact area of patellar and femoral joints helps to distribute pressure evenly and reduce friction.
Warm-up before running should focus on dynamic stretching.
The key is to look at the posture.
Over time, you will feel pain on both sides of the ankle and the back of the knee.
It is to tell us that the numb part has lost some sense and movement functions.
At this time, there are many additional burdens on the knee and ankle.
At this time, adding a little amount of exercise can effectively promote the decomposition of lactic acid, which is beneficial to the recovery of the body.
In fact, the ideal running posture is very fastidious.
Patients with knee arthritis can do non-joint weight-bearing exercises, such as lying flat and lifting their legs to pedal a bicycle in the air, or sitting flat and rubbing bottles under their feet, which can promote the blood circulation of the knee joint and alleviate the inflammation of the knee joint.
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Acid swelling is actually caused by lactic acid.
There is damage to the internal joint of knee arthritis.
In ancient times, many methods of guiding health care emphasized the fitness principle of “small labor and moderate”.
When running, it will cause impact, pressure and torsion on the knee joint, which will aggravate the inflammatory stimulation of the knee joint, so running is not recommended.
And because the joints and ligaments lack enough elasticity, it is difficult for the heel to cushion the upward reaction of the ground, and the impact from the ground will be directly transmitted to the knee.
The patient should be told to stop running in time and stay in bed.
If a part of the body feels numb after exercise, it is time to rest.
It’s really not enough to just step out! You should lean forward and use the center of your upper body to provide assistance.
How to grasp moderation? Remember the following three criteria to guide yourself how to exercise next.
Knee joint patients have pain in their knees during running, which means that the patients have a large amount of running exercise, and have injured the muscle tissue at the knee joint, or the cartilage, meniscus, and synovium in the knee joint, and the patients will have pain and swelling.
Slight sweating and “acid addition, pain reduction, and numbness without exercise” are only one aspect of “small labor and moderate”.
If you use the correct running posture, running will not pose much threat to your knees.
One fact is that being able to run does not mean being able to run.
However, too much rest is not conducive to the recovery of knee arthritis.
If you continue to practice, you will easily get injured.
Knee joint flexion is convenient to mobilize thigh muscles and play a buffering role.
He who is numb does not practise.
If you feel pain in a part of your body during or after exercise, you should reduce the number of exercises or the range of actions to avoid aggravating the pain.
No matter what exercise you do, a certain amount of warm-up is a prerequisite and essential.
Pain abates.
When landing, the center of gravity should be close to the support foot to reduce the joint pulling force.
Acids add pain, reduce numbness, and do not exercise.
Although the pressure on the knee during running is indeed greater than that during walking, the running itself has a large stride and a short time between the foot and the ground.
What are you waiting for! Learn the key points of correct running as soon as possible: 1.
Lactic acid is an intermediate product of muscle metabolism during exercise.
Do you really know how to run? Although the pressure on the knee is greater than that on walking, the stride of running action is larger and the contact time between the foot and the ground is shorter.
Does running really hurt your knee? The key point is to look at the posture, which will increase the pressure of the body on the knee.
Can knee arthritis patients run? Knee arthritis patients are advised not to run as much as possible, because knee arthritis patients are usually accompanied by knee joint patella, cruciate ligament, meniscus, collateral ligament and other injuries, and running will aggravate the inflammatory stimulation.
It is recommended that you do dynamic stretching before running, including knee bending squat, open and close jump, and side leg compression.
After exercise, if your body feels sour and swollen, you should appropriately increase the intensity and frequency of the next exercise.
3.
Many people often give up exercise because of this feeling, which is actually wrong.
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.
Life depends on exercise.
It can be seen that when the heel of the current leg touches the ground, the knee and ankle are still in front of the center of gravity of the upper body.
Improper posture will increase the pressure of the body on the knee.
Don’t rush too fast.
Warming up is very important.
“Numbness” is the last protective signal sent by the body.
When lactic acid accumulates in muscles, the body will have a sense of acid bloating.
Acid addition.
To achieve the exercise effect of “small labor in shape, and combining training and nutrition”, it also needs a “gradual” accumulation process.
If you use the correct running posture, the overall pressure on the knee during running and walking is the same.
The most common reason for knee injuries of runners is that they start running for a long time and with high intensity when the muscles and ligaments are not up to standard.
If you want to run without hurting your knees, it is recommended that you lean forward slightly and try to avoid lifting your knees too high and stepping too big.
Also, for novices, take your time.
If the pain increases, it will cause damage to large muscles or whole ligaments.
The movements should be slow and rhythmic, with each movement lasting for 20 to 30 seconds.
Static stretch is generally selected for recovery after running, mainly for the muscle group just used, including calf stretch, quadriceps stretch, groin stretch, etc.
This kind of pain is not caused by the accumulation of lactic acid, but caused by the slight injury of small muscle fibers or ligaments.
http://www.zhanglaosan.com.cn/ The picture on the left shows the wrong posture of many people running.
The correct running posture will not hurt the knee.
2.
At this time, proper adjustment will recover quickly.
The purpose of doing relaxation after running is to let muscles fully relax after intense running, relieve tension and soreness, speed up muscle recovery, and reduce muscle pain caused by excessive strain.