The so-called runaway means choosing a route, walking or driving along this route, and the time varies from one day to several days. Outbreak is actually an extreme sport, which challenges people's psychological and physical qualities. In fact, trampling is an urgent March, which belongs to aerobic exercise and can exercise people's cardiopulmonary function. It is a popular fitness sport worth popularizing.
At the same time, however, long-term strenuous walking can seriously damage people's knee joints and easily lead to arthritis.
Injury to joints caused by strenuous walking
The intensity of strenuous walking is high, and it takes a long time and a long distance to walk each time, which is easy to damage the knee joint, resulting in chronic tear of meniscus and wear of articular cartilage surface, resulting in knee arthritis, joint swelling and pain, limited flexion and extension activities, difficulty in going up and down stairs, joint "locking" and joint snapping. It is more common in young people who usually lack exercise, women with menopausal osteoporosis and middle-aged and elderly people who are not suitable for high-intensity exercise.
Not only running away, some people like to exercise and lose weight by climbing stairs, which is more likely to cause damage to joints.
Cha Zhengang, chief physician of joint surgery in the First Affiliated Hospital of Jinan University, explained: When people stand on the flat ground, the weight of each leg is half of their weight. If they stand on one leg, the stressed leg will bear the weight of the whole body, and the pressure on the knee joint will increase obviously. When going up and down the stairs, your knees are bent, so you need to bear all the weight of your body and lift your body at an angle of 70 ~ 90 degrees. At this time, the endurance of patellofemoral joint is often 2-3 times that of walking.
In addition, going up and down stairs is a repetitive process, in which the number of joint movements will be artificially increased and the probability of joint wear will also increase. Therefore, from the point of view of bone and joint health care, the elderly should not climb stairs too much. Even if they want to climb, they should hold the railing, take one step first, and then take the next step with their feet on the same step to avoid accidents. Young people should also pay attention to protecting their knees when climbing stairs, and the frequency of climbing stairs should not be too high.
Places to pay attention to when running away.
1, the exercise mode suits you.
Exercise should be adjusted according to your age, physique and adaptability. If you run too long or too fast, you will wear and tear your knee joint.
2, the outbreak time control properly
It is best to control the exercise time from half an hour to an hour, and the amount of exercise should not be too large. Once you feel uncomfortable with your knee joint during running, you should stop exercising immediately to avoid damaging your knee joint. (Note: Don't run around in rainy and foggy weather. )
3, thigh strength usually practice more.
It would be better if you can do some exercises at ordinary times, such as the muscle strength enhancement exercises of the front or rear thigh muscles: stretch your knees in the seat, bend your knees 90 degrees, 6 seconds each time, and do 12~ 15 times in each group, 2~3 times a day.