It is often said that running will hurt your knees. In fact, running will not only hurt your knees, but also strengthen your knees. The premise is that your running posture is correct, and scientific and reasonable exercise will only make your knees healthier and healthier. First of all, warm up before jogging.
Warm up fully 5- 10 minutes before jogging, so that your body can quickly enter the running state and avoid sports injuries. Several groups of active knee warm-up exercises are recommended, with 2 groups for each action, and each group lasts for 20-30 seconds.
Second, the correct running posture
Everyone's running posture is different, and beautiful running posture needs long-term training. As junior runners, we don't have to care about what kind of running posture, just remember the following points, and we can keep our knees healthy.
1. When running, keep your body relaxed, keep your upper body upright, don't hunch over, and lean forward slightly;
2. The arm swings back and forth naturally and always stays above the waistline;
3. Small steps to avoid big strides, high knees, high heels and other actions;
4. Ensure that all the soles of your feet touch the ground, avoid heel touching the ground first or running on tiptoe, and always keep the center of gravity between your feet.
5. When the sole of your foot touches the ground, keep your knees slightly bent to avoid actions that are easy to damage your knees, such as being too straight or too bent.
6. Jogging time should not be too long, generally controlled within 1 hour, about 40 minutes for beginners, which can achieve the effect of keeping fit and keeping knees healthy.
Third, effective stretching after jogging.
Stretch 10- 15 minutes after jogging to maintain muscle elasticity and flexibility of knee joint, promote metabolism and avoid pain caused by fatigue accumulation. There are many stretching movements after running, mainly including front thigh, back thigh, inner thigh, calf and buttocks. I won't elaborate on the runners here. In order to keep your knees healthy, I recommend the following three stretching exercises.
1. Forward leg extension
Take a big step forward, the front legs, thighs and calves are about 90 degrees, and stand back as straight as possible. You can hold your hands on the thighs of your front legs to keep your body balanced. Stretch for at least 1 minute before changing to the other side.
Stretch after bending the knee
Stand up straight, bend one leg backwards, pull your toes with the same hand, so that your heels are close to your hips, your thighs are parallel and perpendicular to the ground, and your other arm can be spread out to keep your body balanced, and keep stretching for at least 1 min, and then switch to the other side.
3. Left and right side pull
Take a step outward with your left leg, straighten your thighs and calves, put your toes outward, support your feet with your heels, pull your toes sideways, bend your other leg slightly to maintain balance, and switch to the other side after one minute.
Fourth, summary.
Jogging is a sport suitable for all ages. As long as you don't pursue speed and running excessively, jogging regularly is good for your physical and mental health and your knees. Pay attention to the above matters, and you can go jogging with confidence.
"Fast speed" is intensity, and "long time" is also intensity. As long as the intensity load exceeds the physical strength, it will inevitably bring pain!
If you want to stay away from pain, you must do five things.
1. Be sure to control your desire, reduce your exercise intensity, and don't let your desire exceed your physical ability. How strong you are and how much you can do.
If you can only run at a pace of 600, don't run at 530.
You can only run for 30 minutes, don't run for 60 minutes at once.
2. In addition to running, you must do targeted strength training. Great power is a guarantee to stay away from pain,
From below the chest to above the calf, the focus is on muscles, waist, abdomen, back, buttocks and legs!
The chest is not included below the chest, and the calf is not included above the calf.
3. In addition to running, it is suggested to introduce cross-training. Don't wait until you are injured and can't continue running. Don't wait until the break to remember cross-training.
If you want to be stronger, you must do cross training.
Cycling, elliptical machine, stair climbing, swimming and pilates are all good exercises, which can not only improve physical fitness, reduce the risk of injury, but also improve running performance.
In addition to running, it is recommended to learn to maintain your body. Many injuries do not occur during running, but after running and at rest.
Exercise itself is a kind of load, which brings damage to body tissues. Excessive recovery makes you stronger.
If it is too late to recover, it will inevitably bring pain over time.
At rest, how to relax muscles, improve blood circulation and speed up recovery is what you need to learn when you run seriously.
Machines need maintenance, let alone flesh and blood.
You must learn what a real jog is. Watch a simple jog. Actually, many people can't do it. Even among marathon enthusiasts, there are many.
Everyone jogs in different ways, and the same person jogs in different ways at different times.
Jogging cannot be measured by speed.
Jogging should be measured by heart rate.
If you don't have a heart rate meter, you must be able to talk and laugh, sing and breathe completely through your nose when running, so that you can keep running for a long time. If you can't do it, it's definitely not your jogging.
6. Other supplementary points (1) are within the scope of learning to warm up.
But as long as you are slow enough, jogging itself is a warm-up exercise, and you don't need to warm up deliberately.
(2) Stretching is also within the learning range.
Please do it when the muscle temperature is hot, otherwise stretching itself is the cause of pain.
There are also wrong stretching movements, which will also increase the risk of injury.
(3) Running posture is also within the learning range,
But knowing the ideal running posture and the running posture that suits you are two different things.
Reluctantly modifying running posture and running method is also a factor leading to pain.
(4) The more protective equipment, the weaker the body! The flowers in the greenhouse can't stand the wind and rain.
The more you rely on equipment, the more likely you are to get hurt.
Further reading "Runners, how to coexist peacefully with pain?" 5 Principle 9 Note/feoffline/toutiao _ wallet _ bundles/toutiao _ learning _ WAP/online/article.html? item_id=6778424273267589644
The first thing to say is that running doesn't hurt your knees. It's that most people neglect running skills and training, which leads to injuries. Running also needs skills, and most people think that running only needs running, and there is no need for technical training like learning basketball, badminton and table tennis. On the contrary, running requires no less technical movements and difficulties than other sports. Because human beings are born to run, they ignore that running needs professional technical training just like other sports. In the end, most people were injured.
First of all, you should make sure that the strength of your thigh muscles is adequately supported. You can't just run, you should pay attention to the practice of leg strength during rest, and strengthening leg strength can play a sufficient supporting role. Not only to strengthen the leg strength, but also the core is very important. It is suggested that junior runners can run three times a week, plus 2~3 strength trainings. Many runners just run without training. This is not right.
You can do some freehand squats and static squats against the wall to strengthen your leg muscle strength and endurance.
Pay attention to muscle stretching and warm-up before and after running. Not only can sports injuries be reduced. It can also make muscle lines and muscle elasticity better.
Second, pay attention to your running posture and don't push your legs forward. Because this will produce shear force. It is easy to cause a big impact on the knee. Over time, it will damage the knee.
The correct way to say running is to lean forward slightly and run naturally by gravity. You can see more how children aged 2-4 run. They haven't learned to run yet. But they know how to use the gravity of the earth to lean forward and run naturally.
I hope the above suggestions can help you!
Hello, thank you for inviting me. Glad to answer your question again.
On the premise of jogging, how to make your knees healthier and healthier? I divide this problem into three aspects: before running, during running and after running.
Before running. Be sure to do warm-up exercises before running, including knee warm-up. Adequate warm-up can stimulate our joints to secrete lubricating fluid, make it fill the joint cavity, and achieve the purpose of protecting the meniscus and reducing the friction between joints.
In my previous answer, I mentioned these warm-up exercises, including lunging leg press, running in place after kicking, walking with your knees tucked, jumping in the open, lifting your legs and so on. Do each movement for at least 30 seconds, and then go running after your knees are slightly hot.
Running. After warming up, we can run. Run slowly at a very slow speed at first, and then gradually accelerate after the heart rate stabilizes until you reach your usual jogging pace. Generally, runners can accelerate to normal pace after running about 400 to 500 meters.
The running posture during running also has a great influence on the knees. The correct running posture should be that the body leans forward slightly, the shoulders are open, the eyes are looking forward, the core is exerting force, the arms swing naturally, the knees are always bent, and the whole foot touches the ground. After landing, it quickly rolls off the ground to minimize the time when the feet touch the ground.
The stride length during running will also affect the health of our knees. The longer the stride, the more inclined the legs are to straighten when landing, and the more vulnerable the knees are to impact. The smaller the stride, the more bent the legs will be when landing, which can greatly cushion the impact of the knees. The stride length is inversely proportional to the stride frequency, that is, the higher the stride frequency, the smaller the stride length, the larger the stride length and the lower the stride frequency. In this way, when running, we should try to adopt the running method of high step frequency and small step.
Try to run on a flat road. The ups and downs of the road with ramps will have a great influence on our knees. Especially when going downhill, in order to control your body, your legs will be forced to straighten, which will have a strong impact on your knees.
Don't run on hard roads. Such as cobblestone pavement, stone pavement and cement pavement. These roads are very hard and bad for our knees. It is best to run on the playground and dirt road. Of course, the asphalt road is the most we run.
After running. Be sure to stop slowly after running, let your body cool down slowly, and then stretch after your heart rate returns to normal.
Knee-related stretching actions include lunge stretching, thigh stretching, side leg press and so on. Do it for more than 30 seconds at a time.
After returning home, you can do the training of squatting against the wall to strengthen the muscles around your knees and achieve the purpose of protecting your knees. It should be noted that when squatting against the wall, your knees should not exceed your toes.
I usually jog in strict accordance with these steps, and now I have run nearly ten thousand kilometers. Not only has my knee never had any problems, but before I started running, the snapping sound of my left knee has disappeared. Facts have proved that running can strengthen your knees as long as you do it right.
Therefore, I think doing the above steps will make your knees healthier and healthier.
That's my answer. Thank you.
I think it's better to find a professional teacher first, and then do sports! Sometimes the action is not in place, and it is easy to bring other injuries to the body!
As long as you don't take running speed seriously, just from the perspective of pure self-fitness, middle-aged and old men are 7-8 minutes per kilometer, young men are 5-6 minutes, middle-aged and old women are 8-9 minutes, and young women are 6-7 minutes. So how to protect your knees is the best? I suggest that you always keep a stable trajectory during running, and your body center of gravity should always try to keep the fluctuation of the upper and lower curves at the minimum peak, and never let your body center of gravity. Secondly, I suggest that you always keep your feet on the ground during running. Do these two things, your knee sports injury is the least!
Scientific and reasonable running can make runners' knees more flexible and stable, while unreasonable running will keep hurting their knees.
Be sure to warm up for 5-8 minutes before running to warm up your knees and muscles, so as to reduce knee injuries caused by insufficient warm-up.
Warm up before running. As we all know, you must warm up before running to avoid unnecessary injuries. When I first ran, I felt that running was just a warm-up and there was no need to warm up. As a result, I ran for more than ten days and found that my knees were always uncomfortable. Later, I learned that I didn't warm up before running, and there was something wrong with my running posture.
Now every time I run, I warm up, twist my hands and feet, adjust my breath, and then I run.
Correct running posture can protect your knees. Many white runners don't know that running is skillful. They only know that running can lose weight, and they just started running. As a result, after running for less than half a month, there was something wrong with my knee, and I also blamed running for hurting my knee. In fact, running can enhance the compression resistance of knees.
The correct running posture is that the body is in a straight line, the upper body leans forward slightly, the thigh drives the calf, and the upper arm swings slightly. When the soles of your feet fall to the ground, you should learn to unload the force, so as to protect your knees. Also, the stride should not be too big, and the pace frequency can be fast.
Whether you are running fast or jogging, or even walking for a long distance, you must have enough muscle strength to support your exercise intensity, mainly the strength of the lower limbs and the core. Flat support, hip bridge, squatting against the wall, etc. It is a good exercise to exercise the core and lower limb movements. If you can make your golden rooster stand alone for 90 seconds without shaking and keeping your knees buttoned, your strength is basically enough, and if you have enough strength, you will have enough strength foundation to keep the correct running posture. Without the foundation of strength, walking will hurt your knees.
How to make your knees healthier when you have to jog? Do the following four things:
1, as the old saying goes, if you want to do it well, you must sharpen your tools first, choose a pair of jogging shoes and a pair of professional and favorite socks, and protect your ankles, toes and feet during the whole exercise.
2, warm-up, as the name implies, is to warm up the whole body, joints, muscles, blood are warmed up, heart rate 120, body sweating slightly as the reference standard.
3, pay attention to everything, don't overdo it (about 5 kilometers), don't overtime (within 30 minutes to 60 minutes), take a rest after running or rest after running.
4. After running, do enough stretching exercises, such as stretching the front and rear sides of thighs, calf muscles, back, waist and abdomen, and strengthen the training of leg muscle strength, such as squatting against the wall, squatting with arrows, squatting deeply, and lifting legs on your back.
I wish you run farther and farther, the happier you are!
I have been running for 5 years, and my focus is on running, losing weight and nutritious meals.
I have been running for two years, mainly for exercise. During the epidemic this year, I stopped running outdoors and ran on the treadmill whenever I had the chance.
At first, I was also troubled by a knee injury. Later, I found many methods and found them very useful. I answered them as follows:
Second, take a reasonable rest. I don't need to run every day. A proper rest can relieve the pressure on my knees. I run three or four times a week.
Third, I usually do lower limb strength exercises. I seldom go to the gym. I do strength exercises on the rest day when I don't run. I do four sets of squats, and my knees try not to exceed my toes.
Fourth, buy a good pair of running shoes, not too expensive, but suitable for yourself, which will cushion the pressure;
Fifth, improve the running posture, don't stride, try to land on the forefoot or the whole sole, and the heel landing has a great influence on the knee.
Sixth, and finally, if you feel uncomfortable with your knees during running, stop and have a good rest. Don't run with an injury, it's easy to break down because of overwork, which will cause irreversible damage to your knees.
The above is my experience, I hope it will help you.