Knowing this basic principle, the way to avoid knee injury in running is to reduce wear and impact and improve the strength of bones and muscles. Instead of not running or exercising for a long time, musculoskeletal degeneration, osteoporosis or slight impact will cause various injuries. At the same time, without effective aerobic training, there will be various problems in physiological functions such as cardiopulmonary ability, resistance and blood pressure. Therefore, don't simply give up running because running may cause knee joint wear. Any excessive or unreasonable exercise will cause physical injury. Choosing scientific training methods is the best solution.
1 Control the running amount
Fitness exercise needs to gradually increase from low intensity to high intensity, and so does running. We should all control a certain amount according to our own situation. But everyone's individual differences are great, and the running foundation is also different. Simply controlling by percentage is only a statistical result, which is not very accurate. Therefore, the feeling of each run is very important. This feeling is the degree of muscle and body fatigue.
After running for a while, everyone can feel tired more accurately than before. Daily temperature, physical condition, diet and other factors will make the body appear different fatigue points. Leg muscle fatigue, in addition to slowing down, it is very important to control the pace and make the landing worse. The more tired the muscle is, the greater the impact the meniscus bears. If it exceeds its buffer range, it will hurt the femoral head. Many injuries of meniscus and femoral head are irreparable.
For experienced runners, it is necessary to feel whether it is easier to finish the same amount as last week before the race. If so, you should stop when you feel unable to control your running posture at any point when you exceed the amount. If you don't feel more relaxed than last week, don't choose to increase running. After 3-4 weeks of continuous increase in running amount or intensive training, it is necessary to design the interval of 1 week, reduce the running amount to about 70% of the peak value, and fully recover and rest. Then continue to increase the running volume and training intensity.
It is reasonable for a beginner to increase the amount of running every other week, but it should be increased according to his own situation. This is equivalent to a week's progress and a Zhou Gonggu achievement. Moreover, the increase does not necessarily limit the intentional proportion. Pay attention to your health and stop immediately when you feel heavy on the ground or when your knees feel oppressive.
2 Reduce speed training
In the case of the same amount of running, the higher the speed, the greater the impact, and the more likely it is to hurt the knee. At the same time, at a higher speed, the running posture will be deformed, so as to widen the pace and improve the speed. When unconsciously landing, the legs do not bend, and the muscle buffering ability is lost through joint bending, and the impact force is directly transmitted to the knees. This is also the reason why many novices are injured when they seldom run for two months before running. Although the daily running volume is only 2,3 km. However, I ran as hard as I could, and the huge impact hurt my knee when my muscle protection was not strong enough.
For long-distance running and endurance running, even experienced runners, the speed training volume will generally not exceed 10% of the total training volume. And generally there is only one interval speed training every week. And beginners don't have to arrange speed training at all. You can even joke that a runner with a marathon score of 3 hours and 30 minutes doesn't need speed training. As long as the amount of training is reasonably accumulated and the rest is arranged, the results will be steadily improved.
3 Adjust the running posture
First of all, the landing position of the foot is in front of the knee, which causes the knee joint to straighten and even lock (every time you stand up, you can find that the knee joint seems to be stuck in the final stage, which is a natural mechanism to increase the stability of standing). At this time, a considerable forward force impacts the knee joint through ground feedback.
So when landing, try to control the position of the ankle just below the knee, or a little behind. The bending at the knee will play a good cushioning role.
Secondly, the position of the foot tribe should be controlled as far as possible in the forefoot, especially the center of gravity should be between the big toe and the second toe. This center of gravity position is to arrange the stress point of the leg reasonably. Whether the stress point is closer to the lateral, medial or posterior side of the foot, it will cause lateral impact on the knee and lead to injury. There is also the need to control the stability of the body, not to shake from side to side. Because swinging from side to side will make the center of gravity change continuously in the lateral direction, giving the knee a lateral impact force. The front side of the knee has the strongest ability to bear weight.