After the age of 50, does running hurt your knee or raise it? After the age of 50, affected by the growth of age, people’s bones begin to age and their metabolic system will deteriorate.
Not only that, the humidity is heavy in rainy days.
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Editor / Sun Chong source / health times.
Especially for the middle-aged and elderly people over 50 years old, the knees are relatively fragile, and it is necessary to control the amount of exercise so as to bring health to the knees without excessive wear and tear.
Aunt Li (not her real name), 51 years old this year, heard that women after the age of 50 have a high risk of osteoporosis, so she has always adhered to the habit of running.
The three mistakes of running “knee support” should be avoided as far as possible.
These are effective ways to protect your health while running.
So, as far as running itself is concerned, is it good for the knee or bad? In this regard, the American Journal of orthopedics and sports physical therapy said that through the study of 110000 people, a total of 20 indicators, it was found that the probability of knee inflammation or arthritis for people who are often sedentary is about 10%; Only about 3% of those who run regularly.
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After running like this for two or three years, when Aunt Li went to the hospital for examination, the bone mineral density was about – 1.2, and there was no sign of osteoporosis.
Don’t run without protection the so-called “running without protection” refers to not doing a good job in front work and wearing suitable equipment during running.
When running, the whole body sweats and pores open.
How will your knees be affected when you run? The knee is the joint of the lower leg and the thigh.
Therefore, although running after the age of 50 is beneficial to knee health, we still need to pay attention to ways and means to avoid repeating Aunt Li’s mistakes.
That is to say, people who run regularly have a lower risk of knee disease than those who sit for a long time.
Even after the age of 50, running is still an effective choice to reduce the risk of knee disease.
This was originally a happy thing, but the doctor said next: Aunt Li had a slight deformity due to the formation of osteophytes under the cartilage due to long-term running.
In a word, even over the age of 50, running is still in line with knee health.
For the middle-aged and elderly people over 50 years old, their bones are relatively fragile.
After the age of 50, the knee may not be as flexible and healthy as it was when it was young.
During running, knees are mainly affected by “impact force” and “friction force”: on the one hand, when running, it drives the upper body to move, and all the gravity of the upper body will “press” on the knees, and because of the impact during running, the impact force is about three times of the body weight; On the other hand, running generates friction in the process of raising and lowering the legs, and the knees will also be affected by friction.
At the same time, the running speed should also be controlled, and jogging should be used as far as possible.
The research of the Journal of orthopedics and sports physical therapy covers people aged between 18 and 60.
The reason why Aunt Li hurt her knee while running may be that there was an error in the implementation of the running plan.
Knees are no exception.
In this case, why did Aunt Li fall down with knee problems when she ran.
Although running is good, it’s not that the longer you run, the better.
Excessive consumption is harmful to their health.
But that doesn’t mean you can’t run after 50.
Therefore, even after the age of 50, running is still a good choice for knee care and is a real “good medicine”.
But how to run and how long to run depends on scientific methods to exercise, so as to bring real health to the body.
Moreover, compared with young people, people over the age of 50 have a slower metabolic rate, resulting in lower blood circulation efficiency.
It is also because of this that the work undertaken by the knee during running is very important.
The more so, the more necessary it is to do a good job of protection before running: for example, before running, properly do a warm-up exercise to stretch ligaments and muscles to avoid strain and sprain; Wear special running shoes, knee pads and wrist guards to reduce the probability of injury when falling.
For middle-aged and old people over 50, it is OK to run for about 40 to 60 minutes every day.
The ground is wet in rainy days, and the friction is small, which means that both legs need to exert more force to maintain the running action, which will undoubtedly increase the impact force and friction of the knee.
This made Aunt Li very surprised and incomprehensible.
Moisture may also take advantage of the opportunity to enter, which may increase the risk of joint edema and other symptoms.
In case of accidental fall, fracture and strain during running, they will also be more likely.
Therefore, running itself should be “nurturing the knee”, not “hurting the knee”.
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If you can actively exercise, such as running, improve the body’s metabolic capacity, promote the efficiency of blood circulation, and reduce the risk of “venous return” at the knee, it will be beneficial to the knee’s behavior.
Don’t run for too long.
Only by adjusting and operating the knee and helping the legs move can humans walk or run.
While exercising, the knee should be given time to adjust and buffer.
Regardless of the wind or rain, Aunt Li gritted her teeth and persevered.
She didn’t expect that she would persist in running and avoid osteoporosis, but she didn’t expect that her knee “suffered”.
Don’t go out to run in rainy days.
“One stretch and one relaxation” is the most suitable choice for the middle-aged and elderly.