The correct approach: Don’t treat running as a “face project”, but enjoy this kind of fitness exercise with your heart and your ability.

Since running is not the main reason for knee injury, many people will ask: Why do many gods run 100 kilometers without any problems, while my knee hurts when I run 10 kilometers? In fact, incorrect running methods and habits are the culprits of knee injuries.

From 25 studies with a total of 125810 people, 17 studies with a total of 114829 people were selected for a meta-analysis.

Many people who often run also have knee pain, so it is a knotty problem to “run or not run”! Does running hurt your knees? It’s better to listen to what authoritative medical journals say than to argue endlessly! Authoritative conclusion: Does normal running hurt the knee? The American Journal of Orthopedics and Sports Physical Therapy, an internationally renowned authoritative medical journal, published an article to draw a conclusion on this controversial topic.

For those who participate in competitive running, including those who often participate in competitive competitions and professional athletes, the incidence of knee or hip arthritis is slightly higher than that of ordinary people, but not particularly high, 13.3%.

In fact, for ordinary people without sports foundation, it is not suitable for running with great intensity..

Runs: Step by step, it is recommended not to exceed 10% of last week.

Myth ④: Many people go to the mountain road specially to increase their activity.

However, there has always been a saying that “running Baili only hurts the knee”.

The correct way: Before the official run, you should do at least 15 minutes of warm-up exercise, which can include small jogging, sidetracking or kicking.

Mistake ③: Some people care too much about speed.

The correct approach: Don’t blindly increase the difficulty for yourself.

If the heart rate rises significantly, be sure to reduce the pace quickly.

It is better to run on the flat ground in normal running.

The mountain road is rugged, which is easy to hurt their knees.

If you want to be relaxed and comfortable, you can control your heart rate at 59-75% of the maximum heart rate.

Heart rate: It is recommended that the whole heart rate should not exceed the maximum heart rate, and the maximum heart rate=(220 – actual age) 85%.

Knee injury is caused by improper running.

They want to run how they want to run, such as running with their heads bent, running with their hips swaying from side to side, etc.

People who sit or do not run for a long time will have an increased risk of arthritis in their knees and hips, while excessive and high-intensity running may also cause joint problems.

This actually hurts their bodies, causing excessive pressure on the cervical spine, spine, hip joints, knee joints, ankle joints, etc., and tension on the shoulder, back, and leg muscles, which is very easy to cause muscle stretch and joint damage.

Mistake ②: Incorrect running posture Many people don’t pay attention to posture when running.

They watch others in their friends circle run 10km and 15km at will, and they try to run more than 10km.

They want to get rid of their fat overnight.

Do you have the following four wrong running habits? Myth ①: Many people run without warming up before running or stretching after running.

The participants who participate in long-distance running events every year often prepare for the competition and exercise excessively, leading to knee joint injury.

running rucksack

This shows that excessive and high-intensity running may cause joint problems, but for ordinary fitness runners, running is conducive to joint health.

Running is a simple and easy exercise, and it is also a fitness exercise that many people like.

If possible, it is better to run on the plastic track.

Which people are most likely to hurt their knees when running? Women and children who want to lose weight go to the gym to run hard in order to lose weight quickly.

This study was conducted by a research team composed of researchers from the United States, Canada, Spain and Switzerland.

They never warm up.

Speed: During daily exercise, the speed of about 180 steps per minute is ideal, which is equivalent to about 7-8 minutes/km.

The correct way: keep the correct running posture – ① Head: look straight ahead; ② Shoulder: relax and lower, do not swing your shoulders, do not shrug; ③ Arm: the elbow is bent at 90 °, with the shoulder as the axis, and it is relaxed and swinging like a pendulum; ④ Body: Keep your chest and abdomen straight, keep your back straight, lean forward slightly, keep your waist and hips stable, and do not twist from side to side.

Take a look.

Some women ran on the treadmill for a long time with great intensity, resulting in knee injuries.

In fact, if you do not warm up before running, the blood and oxygen supply of the muscles is likely to be unavailable, and the toughness of the muscles is poor.

The article points out that the incidence of arthritis in competitive runners is 13.3%, the incidence of arthritis in sedentary people is 10.2%, and the incidence of arthritis in fitness runners is only 3.5%.

The picture is from the conclusion of Journal of Orthopedics and Sports Physical Therapy and Journal of Orthopedics and Sports Physical Therapy, and from a meta-analysis of this issue – Systematic Review and Meta analysis: the relationship between fitness running, competitive running and hip and knee osteoarthritis.

If you run hard, the ligaments, muscles and joints are likely to be injured.

The researchers pointed out that long years of fitness running – 10 years, 15 years, or even longer – is a healthy exercise, which is good for the health of knees and hips.

As a result, they exercise too much and hurt their knees.

Among those who prefer to sit for a long time or do not run, 10.2% have arthritis in their knees or hips.

After running, remember to stretch, which can effectively relax muscles, reduce muscle stiffness, increase blood microcirculation, accelerate the discharge of metabolic wastes, and reduce muscle soreness after exercise.

The study found that only 3.5% of fitness runners had arthritis in their knees or hips, both men and women.