However, when the wear and impact during running exceed the capacity of skeletal muscle, or the increased strength exceeds the growth speed of skeletal muscle, then injury will occur. If muscles and bones are stronger than wear and impact, there will be no pain.
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.
Don't put too much energy into running shoes.
Running shoes are not as important as you think, far less important than protecting your knees and avoiding running injuries. In my opinion, the importance of running shoes to avoid running injuries ranks after the following factors. Let me explain this first, because many friends think that their running knees or other injuries are just caused by running shoes.
Running shoes are only related to the use needs, and then your own personal preferences.
Learn to control the amount of running
Running is a lifetime thing, and we will get great satisfaction in running. But it is this sense of satisfaction that often drives us to exercise excessively. This is also a big mistake that many beginners are prone to make: I was in a good mood today and ran 20 laps in the playground. The next day, my knee hurt and I couldn't walk.
How to avoid excessive exercise, the most basic principle: the weekly increase should not exceed 10%.
There are different views on the increment of running. It is only a statistical result to control by percentage, which is not very reasonable, so the feeling of running every time is very important. This feeling is the degree of muscle and body fatigue.
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.
For beginners, it is more reasonable to increase the amount of running every two weeks. 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.
Slow down 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.
Adjust running posture
First of all, the foot landed in front of the knee, causing the knee joint to straighten and even lock. 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.
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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.
Therefore, don't swing your arms too much and take a big step forward too much during running, because these will increase the instability of your body.
Face up to physical training outside running
Strengthening oneself is the most direct and lowest countermeasure for the maintenance and rehabilitation of knee joint. To solve the problem fundamentally, we must start with the running posture and dynamic structure. To put it bluntly, it is to teach you to use your body correctly. Don't be dissatisfied, many people really can't!
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For running posture, the posture of the core area (trunk) is very important; For the force structure, on the basis of core stability, hip joint is the source of force. Therefore, whether to improve running posture or maintain knee joint, we should start with the training of core area and hip joint function. That is what we often say to assist core strength training, especially to strengthen the muscles around the knees and the muscles behind the hips. We recommend the following exercises.
deep squat
For mass runners, squats with bare hands or light weight are enough, such as doing 3-4 groups at 15~20RM, or doing 50 squats with bare hands in two groups.
squat
As one of the action modes of lower limbs, it looks closer to running. This action opens back and forth, so that the center of gravity is evenly distributed on the front and rear feet. Under the condition of keeping the vertical movement of the trunk, the ability of two feet to coordinate different postures can be developed. In addition, it reduces the supporting area and is also an exercise for balance.
If you practice alternately from left to right, it is more appropriate to practice 20 times in each group, and practice 3 groups each time. Beginners can practice in situ with their bare hands, and after a certain foundation, they will consider striding or loading.
One-legged gluteal bridge
This is a relatively isolated hip stretching exercise. Although isolated in strength, it is not isolated in structure. Because it is single-legged, the core stabilizer will participate in the work more actively.
The action looks simple, but it requires very high posture maintenance. The most fundamental thing is to keep the pelvis neutral, and don't tilt obviously because of one leg support.
Dynamic gluteal bridge, each side 10~ 15 times, 3 groups; Static gluteal bridge, 30~60 seconds each time, 3 groups.
Walk sideways
The golden action of hip abduction muscle group practice can make your ass better and rounder! Sorry, this is beside the point! For running, although the dynamic muscle group is mostly in the sagittal plane, the coronary muscle group is indispensable and can provide stability! The lack of comprehensive muscles around the hip joint is a serious injury for many runners and athletes. On the one hand, ugly muscles are fatal, and many knee injuries are related to this poor part.
The action is simple. You need an elastic apron to wear on your ankle. Then the body takes a squat posture to prepare, and then walks sideways like a crab, walking sideways in small steps. Walk back and forth about 6 meters each time, in 3 groups.
V. Support
An alcoholic's wine is not wine. The main purpose of this action is really not abdominal muscles, but quadratus lumborum. Quadratus lumborum, as an important muscle connecting the trunk and pelvis, must be strengthened. Such as low back pain, inability to walk, pelvic shaking, etc. may be related to this muscle.
The core link of this action is to straighten your waist! You can't practice quadratus lumborum if you can't stand up. Of course, if you really can't stand up, put your feet on the ground to reduce the difficulty. 30~60 seconds each time, 3 groups.
Step on your back
The meaning of drunkenness is still not in wine. Similarly, this is not an action to exercise abdominal muscles. Our aim is to bend the hip muscles. Running requires raising your knees and legs. If you can't lift your legs, you can't swing and accelerate. If you can't swing and accelerate, you can't scrape the ground. What are you running for? ?
Of course, this action also stimulates the abdominal muscles to some extent, but this kind of stimulation often works to keep the pelvis stable under the dynamic hip joint.