1. Controlling weight The knee is an important joint of the human body, and most of its injuries come from the pressure caused by the body itself. Especially during exercise, you may have to bear several times your own weight, and even stand and walk every day, you need to bear 1- 1.5 times your own weight. Therefore, controlling the weight within a reasonable range and ensuring that it is not overweight is the most fundamental way to reduce the pressure on the knee. For overweight people, even ordinary standing can cause damage to the knee joint, so any weightless knee joint protection is a castle in the air. Only by controlling the weight can we reduce the damage to the knee joint.

2. Choose less stressful exercise. Different sports have different pressures on the knees. Generally speaking, we can roughly measure the pressure on the knee joint (multiple of relative weight) in different sports according to the following table:

3. Pay attention to the correct posture. Correct posture will protect your knees. Avoid wear and stress caused by improper posture. For walking and running, pay attention to the following points:

4. Enhance muscle strength. The well-developed and strong leg muscles can relieve the pressure on the knee under certain circumstances and minimize the injury to the knee. At ordinary times, consciously strengthening the exercise of quadriceps femoris (front thigh) and cruciate ligament, and strengthening the strength of quadriceps femoris and thigh muscles can greatly reduce the chance of knee injury.

Effective quadriceps exercises include sitting posture, leg lifting and squatting against the wall.

Healthy knee joint is the foundation of exercise, I hope you have fun in exercise ~

I think there are three main points:

1. Correct walking posture

Although everyone can walk, the correct walking fitness method is not necessarily known to everyone. Sports medicine experts point out that because most people don't realize that there is a big difference between ordinary walking and fitness walking, more than 90% people will make many mistakes when walking and fitness.

Common errors:

? Kick-off method: when walking, the body leans forward involuntarily, only the toes kick to the ground, then bend your knees and raise your heels.

? Tiptoe walking: When walking, all the center of gravity of the body is pressed on the toes, and then lifted.

? Walking inside and outside: these two walking habits will lead to O-legs and X-legs.

4 Walking hunchback: Walking like this for a long time will form a hunchback, increase the pressure on the knee joint, make the hip muscles droop and cause obesity, and also affect the normal development and work of internal organs such as the heart.

Points for attention in correct walking posture;

? When walking, the long axis of both feet should step on a straight line, which is called straight step. The internal and external deflection angles are straight steps within 5 degrees. If the inward deflection angle is greater than 5 degrees, it belongs to the adduction step, that is, the adduction step; If the outward deflection angle is greater than 5 degrees, it is an abduction step, that is, the "outer figure of eight"

? During walking, one foot must be on the ground, and both feet cannot fly off the ground at the same time. If both feet are flying at the same time, it is running.

? Don't bend your knee when you push one foot backwards. Keep this leg straight, bend your knees at the same time, take one step forward with the other leg, and push it straight immediately after the sole of your foot touches the ground.

(4) When walking, keep your upper body straight, don't shake back and forth, hold your chest up and abdomen.

⑤ The swing of the arms should be coordinated with the movements of the lower limbs. Don't swing your arms greatly or not, and don't swing your arms at your sides in a drooping way. Use even force when swinging forward, bend your elbow and arm, and straighten your arm when swinging backward.

⑥ Adjust breathing rhythm to match walking rhythm.

2. Suitable sports shoes

Generally speaking, the following points should be paid attention to when choosing shoes suitable for walking:

? When the heel of the shoe is attached to the heel of the shoe, there should be a space of 1~ 1.5 cm in front of the big toe, otherwise walking will press the toe.

? Choose shoes with laces or automatic stickers. One foot is not suitable for walking.

? Do not choose soft shoes. Too soft soles make you tired easily. Toe joints are soft, and other parts are hard. When buying shoes, choose shoes that can support the firmness around the heel.

④ Don't choose shoes that are too light. Light shoes are easily misunderstood as not getting tired easily, but in fact, walking can be understood as pendulum movement, and it is not easy to get tired when it is a little heavier.

Do warm-up exercises

Although walking is a "gentle exercise" with the lowest technical content and easy to accumulate love eggs, it is inevitable that various injuries will occur due to improper exercise. So we do warm-up activities before walking, open joints and stretch muscles.

1, reasonable and safe fitness.

Everyone's physique is different, so the amount of running is definitely different. It is easy for some people to run seven kilometers, while it is difficult for others to run one kilometer. You should have your own plan. You can't run just because you see others running so far, or people in the same industry running so far. This is inappropriate. Strengthening physical fitness is a gradual process. It is reasonable to gradually increase the running amount, from less to more.

2. The focus of running

The biggest taboo when running is that the toes fall to the ground, which is particularly harmful to the toes. When we are running, the impact on our bodies is great, and our toes can't bear such a big impact for a long time. Over time, our toes will get hurt.

The correct way is to land on the soles of your feet. The advantage of the sole landing is to use the elasticity of the arch to cushion the impact brought by the body weight, thus protecting our feet well. This is equivalent to having an elastic force as a buffer protection.

3. Choose the road surface

It is important to choose a road surface when walking. The uneven road surface is very unfavorable for walking, and it is very easy to hurt the ankle joint. If there are no conditions, the uneven road surface is only suitable for walking, and it is not enough to run fast.

Step 4 warm up before running

It is necessary to warm up before running. Some people may get up a little later than usual in the morning, so they put on their shoes in a hurry and ran away. This kind of running can easily cause damage to various functions of the body, because before running, the body is still in a dormant state, and you suddenly accelerate it from zero to one hundred yards. Think about it, if the body is a machine, are all the parts easily damaged?

Before running, move in place to warm up all parts of your body. At this time, it is equivalent to preheating the car. Cars are like this, so should our own bodies.

5. Pay attention to the knee joint

If the knee joint has not recovered to its previous state under the premise of reducing the amount of running, then we should stop running and go to the hospital to see a doctor if necessary. Of course, if the pain in the knee joint disappears after a short rest for a few days, we can continue running by gradually increasing the amount.

Conclusion: Fitness running is an aerobic exercise. As long as you master the scientific method, running is actually a very happy thing. When you run in the forest path or city park in the morning, there are birds singing and lush trees, you will definitely have a happy gait and run out of your own world.

Have a little experience about sports:

First of all, there are exercises that don't hurt your knees, but for most people, it's like the moon in the water, which is basically impossible to learn. Those who pursue this perfect technology, it is best to ask themselves whether they are more professional, have athletic talent, have considerable skill understanding ability, have learning ability, have good physical coordination ability, and if not, give up. Exercise is good, but it is easy, but not intense, and sweating is very pleasant.

Secondly, for most people, knee injury is not as good as joint aging, and the weakness and weakening of thigh muscles and fixed tissues of knee joint. No matter how you maintain and be careful, or how you act correctly, it is only a matter of time before the knee joint ages, so you don't have to pay too much attention to the so-called alarmism of the so-called expert coach. It's really boring to be so careful and nervous when exercising.

Thirdly, the effective way is to strengthen the muscle strength of the leg through some training, so that the encapsulation of the knee joint capsule is enhanced, the position of the patella is not displaced, the anterior thigh muscles are strong and the surface of the knee joint is smooth. In fact, exercise itself is good for joint health. Wearing knee pads for exercise is also a good choice.