Incorrect running posture will put a lot of weight on your knee joint, and the joint will feel uncomfortable after being under great pressure. Common mistakes are: the knee is too straight, the stride is too big, the thigh and hip muscles are not used, and the body leans back. These reasons will make the knee bear a great impact and cause joint pain. Don't keep your knees too straight when running, but run in small steps with multiple frequencies. In addition, use thighs and hips to drive the whole leg. Some people like to increase the stride length by increasing the range of your calf, so you will use your knees more, causing knee discomfort.
Many runners start running to lose weight, and running is really effective for losing weight. But people who are overweight at first have a greater impact on their knees. At first, they have to run step by step, and then as the body gradually adapts, the weight gradually drops and the distance gradually increases.
Now the workload is heavy, many people focus on their work for a long time and rarely run. When I first started running, I couldn't bear the impact of running because my body didn't recover in all aspects. In this case, it is also recommended to proceed step by step, for example, starting from 3 kilometers at first and gradually increasing to 5 kilometers later.
Warm-up is an indispensable part of running. Warm-up can make the body active, increase blood circulation, raise body temperature, increase muscle elasticity and prevent muscle strain. In addition, it can also increase joint mobility, lubricate joints in advance and reduce friction during exercise. So be sure to warm up before running.
Some runners do not pay attention to the equipment, which will also cause knee discomfort. If the sole is too thin and hard, these will have an impact on the knee joint, and the joint will be sore after running.
Although running is a seemingly simple thing, we should pay attention to the scientific way of running. Everyone's physical condition is different, so you should arrange your running plan according to your physical condition. In addition, you can download some running apps on your mobile phone, which will contain some running tips, including guiding warm-up before running. I wish you a healthier running.
Knee ache is common among beginners, which is generally due to lack of sports experience, weak knee bearing capacity, heavy weight, incorrect foot landing mode and strength position during running, poor control of body center of gravity, high pace, hard road surface, inappropriate shoes, no warm-up, no stretching muscles and moving joints, unbalanced muscle strength around the knee joint, and some knee joint diseases. In short, there are many reasons for pain.
Novice runners, especially those who have no sports experience at all, can download keep from their mobile phones, search for knees, protect their knees with two courses: knee rehabilitation stage 1 and 2, and also protect their knees with running knee protection courses. Exercise for at least a month or two, six times a week, and then about three times a week.
Keep also has warm-up exercises such as warm-up before running. Warm up before running, dynamically stretch muscles and move joints. Stretch your muscles and move your joints statically after running.
Squatting against the wall is the most effective action to protect the knee joint. The calf is perpendicular to the ground, and the big calf is 90 degrees. At the beginning of exercise, the big legs can be at 135 degrees.
Before and after running, you can move your knees, hips and ankles. The knee joint can only move back and forth.
Pay attention to the way the sole touches the ground when running. I don't know how the questioner touches the ground and what kind of running shoes he wears. Just finished answering the question about running shoes. Look at the link below. /Answer/6818446651888238861/
At first, you should exercise step by step. Don't blindly pursue the amount of running. You can combine running and feel joint pain. You should slow down your pace, reduce your running, or even stop running. This is self-protection, not giving up running. Once injured, it will seriously affect sports. If your knee joint is injured, the impact will be even greater.
The muscle strength around the knee joint is unbalanced, generally the hamstring muscle strength is insufficient, so we should focus on exercising the hamstring muscle. The weakness of adductor and calf muscles can also cause knee discomfort during running.
The above are some reasons I think, and the shortcomings are welcome to criticize and correct.
Practice more, and the intensity will gradually increase. In addition to running, you should also practice core strength and leg strength.
Maybe you haven't run for a long time. Rest for half a month or a month to let your knees recover. You may have been slightly injured. Pay attention to warm-up and lunge leg press before running, massage the knee joint to make it warm for at least ten minutes, and then slowly accelerate after jogging for one kilometer. Pay attention to the static stretching after running. If you feel uncomfortable with your knee, you should stop running immediately without hard support.
If the amount is not enough, relax and run enough, continue running and adjust the daily running amount.
Your disaster is more sour.