Although the knee joint bears the “heavy responsibility” during running, this does not mean that running will inevitably lead to knee injury.
At the end of the day, you seem to feel relaxed, but over time, your joints will be as stiff as rusty machine bearings.
05 choose appropriate equipment 06 control the amount of exercise and listen to the voice of the body.
02 strengthen the strength of lower limbs and core muscles.
It will be safer to exercise the muscles before running.
Why does sitting hurt your knee more? Regular exercise can continuously stimulate articular cartilage and promote metabolism, so that joint synovial fluid can flow everywhere in the joint, lubricate and provide nutrition.
On the contrary, if you don’t exercise for a long time, the joint synovial fluid can’t flow fully and play the role of lubricant.
In a word, whether running hurts the knee depends on how to run and the condition of the knee itself! We should learn to listen to the “voice” of the body and do what we can.
How to run scientifically and healthily? When running, the knee joint does bear a lot of pressure.
In addition, the muscle tissue around the joint will shrink day by day.
Over time, the joint will lose its protection and the probability of joint injury will naturally increase.
Only by exercising scientifically and reasonably can we really gain health.
Xiehe said”: “running hurts the knee? Don’t make excuses for fattening in winter.” source: Jingwei online orthopedic doctor recommended gastroscopy in the past, but still abdominal distension and pain can’t be digested? These four points may help you! After 183 days, the three heroic astronauts finally went home! These changes have taken place in their bodies! Often eat good food for the kidney, but many kidney friends dare not eat it! Some doctors also misunderstood..
If you feel unwell recently, don’t force yourself to run.
If you exercise on the treadmill, try to adjust the speed and slope appropriately according to your physical strength, and the running time should not be too long.
How to run scientifically and healthily? Let’s listen to Li Ye, an orthopedic doctor at Peking Union Medical College Hospital who often runs marathons! 01 reasonable diet, control weight, reduce BMI (weight kilograms divided by the square of height meters) index to less than 25, and reduce the pressure of weight on knee joint.
The international authoritative medical journal, the American Journal of orthopedics and sports physiotherapy, pointed out that the incidence of arthritis in fitness runners is 3.5%, while that in sedentary people is 10.2%! The conclusion is: sitting for a long time hurts your knee more than walking! Are you surprised to see this data? Sitting on wechat every day, watching TV, eating, reading newspapers and playing cards…
If the load multiple of the knee joint when standing or walking is between 1 ~ 2 times, the load multiple of the knee joint when running is about 4 times.
03 correct the running posture, stretch before running and relax after running 04 prefer the outdoor smooth straight plastic track.
Exercising our thigh muscles and core muscles can help maintain joint stability and body stability.
Reference: the official account “Dr.