1. If you exercise regularly, your joints are more likely to wear out. If it has reached the point of pain, we can't just say wear and tear at this time, but damage.
Therefore, people who like sports need to reduce joint wear as much as possible. In addition to the scientific exercise mentioned above, the other is to supplement joint nutrition to avoid or alleviate the pain caused by joint wear.
3. In fact, as long as everyone knows how to practice running reasonably, the running intensity is gradual, and the joints are maintained consciously, they can fully enjoy the benefits brought by running without being bothered by injuries.
4. Usually you need to pay attention to the intake of joint nutrition. These joint nutrients mainly maintain joints from the aspects of repair, lubrication and anti-inflammation. Aminoglycan chondroitin can repair damaged articular cartilage, hyaluronic acid can enhance joint lubrication and reduce wear, and FruiteX-B has a good effect on inhibiting arthritis and relieving pain.
At ordinary times, we should learn some methods to protect our knees during exercise:
1. Strengthen muscle training. In particular, the strength of thigh muscles can provide corresponding protection for knee joints. Running is most likely to cause patella softening and meniscus injury. But if your quadriceps is strong, you can reduce the impact on the patella and meniscus when you land.
There are many ways to practice thigh muscles, such as squatting, squatting, climbing stairs, squatting against the wall, etc. Among them, squatting against the wall is the most respected by runners. Because this is a static action, it has little effect on the knee joint. But in the process of training, don't pursue quiet squat time from the beginning.
3. Be sure to pay attention to the standard of posture, such as don't bend over, keep your hips stable, and put your knees vertically above your ankles, so as not to cause extra pressure on your knees during training.
4. If you warm up before running, you may pay attention to it, so stretching after running is relatively ignored by many runners. Many runners want to eat, take a bath and relax because of their tired bodies after intensive training.
But bathing can't replace stretching after all. Scientific stretching will be of great help to the recovery and growth of muscles. If you don't stretch after running for a long time, the muscle stretch will become smaller, which will not only affect the stride size, but also affect the running posture.
6. To control the position of the ankle, when the foot lands, try to be directly below the knee or slightly behind it. If the foot falls in front of the knee, it will cause the knee to straighten, so it will have a considerable ground impact on the knee, which will have an impact on it, and the moderate bending of the knee will play an excellent buffering role.
7. The center of gravity of the foot landing is best to fall on the forefoot position between the big toe and the second toe. This position is a reasonable arrangement of the stress point of the leg. 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.
8. In addition, pay attention to the stability of the body. Don't shake from side to side when running. You know, the front of the knee has the strongest ability to bear the weight. Swinging from side to side will make your center of gravity unstable and bring unnecessary impact to your knees. Therefore, don't twist your head casually, swing your arm excessively and take a big step forward excessively when running. These irregular movements will only make your body more unstable.