Running on the road can have a good environment in the outside world and be pleasant to both body and mind
.
If they are properly mastered, they will have a good exercise effect
.
Improper running posture or excessive load are the most likely to damage the knee joint
.
Therefore, proper running is conducive to joint health for ordinary people (non athletes) as a whole
.
Running 1
.
Aerobic exercise for more than 30 minutes every day; 2
.
With age, bone and joint injury is inevitable
.
Running on the plastic road has little impact on the joints: a good treadmill has a cushioning device, so the protection of the joints is still in place, but after running for a long time, the wear of the joints is still relatively large after muscle weakness
.
2
.
Click the blue character above to follow us ~ Guan Fang, editor in chief of CCTV-1 life circle new media, the guild leader takes you to rob the prophet
.
Road running: if you choose a suitable track, such as a plastic track, the shock absorption effect should be better than a treadmill
.
Therefore, swimming and fast walking may be more suitable sports for knee protection
.
Running for a long time will cause great damage to joints
.
If you don’t warm up before running, it will have a great impact on the meniscus and even cause comminuted fracture of patella
.
The prevalence rate of leisure running is the lowest
.
The degree of labor-saving
.
In many sports, running is loved by many people
.
4
.
Which kind of road running or treadmill running has less damage to the knee? In fact, these two methods are good choices
.
2
.
Today is the 685th day for the “guild leader” to accompany you
.
5
.
1
.
Choosing appropriate movement methods and modes is the key! Recommended exercise modes to protect joint health: 1
.
Nowadays, more and more people pay attention to body shape and health exercise
.
4
.
Road running and treadmill running are good choices
.
Adding some flexibility exercise will be conducive to flexible joints; 3
.
If you master them properly, you will have a good exercise effect
.
It’s OK to run on asphalt pavement and grass as little as possible
.
Balance training and exercise the strength of the muscles around the knee joint can enhance the stability of the joint; 4
.
Everyone is eating this vegetable editor in chief Guan Fang editor in chief Jia Ru editor in chief Li Qingbo part source: Send a small flower in a small circle if you like popular science in China 🌺。
.
Incorrect running posture, too long exercise time, too high frequency and different individual physical quality are the factors causing knee injury
.
It may be better than machine running for all muscle groups of the whole body, including the exercise of vital capacity
.
2
Strengthen quadriceps and hip muscle training to reduce knee pressure
.
3
.
Exercise effect road running is more in line with the normal exercise mode of the body
.
The degree of labor-saving wins the machine race
.
They become a “compulsory course” for many people every day
.
No matter ordinary people or athletes, they may encounter the problem of knee injury in sports, but “running knee” only exists in the overuse of knee, which is related to personal sports and physical fitness
.
3
.
So if we look at the way of exercise, road running is better at this point
.
How can motion protect joints? Full warm-up before running, correct running posture and stretching after running are of great benefit to prevent joint degeneration, improve bone mineral density and reduce the risk of arthritis
.
Frequent sitting and high-intensity running will cause joint problems
.
Therefore, incorrect running methods or excessive use of the knee will lead to knee injury, but you can’t stop exercising at all
.
Walking: it can exercise muscle endurance, improve cardiopulmonary function and lose weight, but we must pay attention to walking posture and heart rate
.
When you are in passive exercise, you will passively follow the running belt after your physical strength decreases in the later stage of running, At this time, the damage to the joint will be more serious
.
It is a good sport
.
Their differences are mainly in these five aspects ⬇️⬇️⬇️ 1
.
Exercise mode road running (outdoor running) is an active exercise mode, while machine running is a passive exercise
.
About half of the elderly over 65 years old suffer from osteoarthritis
.
Its advantage is that you can set a constant running speed according to your physical fitness and training objectives, but its disadvantage is also obvious
.
Therefore, protecting joints is not equal to less activity and no movement
.
Different exercise modes have different effects on articular cartilage: the study shows that running and cycling for 12 weeks can significantly reduce the knee cartilage, while swimming and fast walking will not significantly reduce the volume of knee cartilage
.
For the protection of the knee, swimming and fast walking may be more suitable sports
.
Recently, Quan Youfa came to ask for help on the Internet about running
.
Recently, there are friends in circles to help
.
Such sports can protect the joints: fully warm up before running, correct running posture Stretch after running if you think it’s useful, forward this picture to more people ~ (long press the QR code to pay attention to gifts) previous articles circle friends leave a message to see the original poke the link below to protect heart and brain vessels and help reduce blood pressure..
.
Unscientific exercise is an important cause of knee injury
.
Hi, Hello, 54 circle friends and 3 million 420 thousand fans of the official account
.
If the incorrect running method exceeds the load of the knee joint, it will easily cause “running knee”, which is a chronic strain
.
What are the causes of knee injury? Long term exercise can strengthen the body and improve individual living conditions, but its potential biodynamic mechanism may lead to changes in articular cartilage, which is also an important mechanism of osteoarthritis
.
Is that really the case? Wang Cheng, chief physician of the Department of sports medicine of the Third Hospital of Peking University, is most likely to damage the knee joint due to improper running posture or excessive load
.
Interesting machine running is relatively boring
.
But I can’t find it
.
3
.
Swimming: it can shape well, reduce joint pressure, flexible joints and enhance muscle strength
.
Therefore, it is absolutely the best to run on the road with a plastic track in the city park
.