There are many reasons for knee joint injury, including the lack of exercise and bearing capacity of the knee joint itself, incorrect posture, excessive exercise intensity and long exercise time when walking and running, unbalanced muscle strength around the knee joint, posture problems such as internal and external rotating feet and X or O legs, overweight and unsuitable shoes, and road conditions when walking or running, etc., which will also cause certain injuries to the knee joint. For example, going up and down stairs is more, or walking on a hard road.
There is no standard answer to how many steps to take to protect your knees every day. Some people can walk one or twenty thousand steps, and some people will feel knee discomfort after walking thousands of steps. If there are articles and videos telling you how many steps to take, it is not appropriate to talk nonsense, that is, it does not take into account individual differences. Some doctors on the Internet suggest walking 6000 steps every day, which is too little for people with healthy knees. For people who feel a little uncomfortable, 6000 steps may be more appropriate. If the knee pain is obvious, 6000 steps may be a bit too much.
Instead of considering how much exercise is needed for walking and running, we should consider how to protect the knee joint and avoid some common sports injuries.
The first is posture. When walking, the heel usually touches the ground first. Wearing shoes with good cushioning and support on the soles and wearing less high heels is more conducive to protecting the knee joint. When running, landing with the heel has the greatest impact on the knee joint, which is slow and labor-saving, so you should wear running shoes with better shock absorption. You can also run on the ground with all your feet, which has little influence on the knee joint and can be mastered with a little training. Forepaw running is suitable for race running. In order to reduce fat, improve endurance, cardiopulmonary function and immunity, runners generally do not need to land on their forepaws.
Followed by exercise intensity, exercise duration and other issues. The intensity of aerobic exercise such as walking and running is usually measured by heart rate. Pay attention to the maximum heart rate. The maximum heart rate is 220 minus age. 50-60% of the maximum heart rate is suitable for warm-up. You can reach this heart rate by walking faster at ordinary times. 64-76% of the maximum heart rate is suitable for reducing fat. Walking is faster, running is slower, and you can talk to people normally without breathing. 76-96% of the maximum heart rate is suitable for improving endurance, cardiopulmonary function and immunity. When walking fast, it is very fast, basically reaching the fastest walking speed, and when jogging, it is faster and slightly breathless. There is no strict time limit for the duration of exercise and walking, usually about one hour. Reduce fat for at least 30 minutes, preferably 45-60 minutes, and improve endurance, cardiopulmonary function and immunity for about 60 minutes, which can be extended appropriately.
From the point of view of protecting the knee joint, if there is no discomfort in the knee joint, the intensity and time of exercise can be appropriately increased. If you feel uncomfortable, you should reduce the intensity of exercise and shorten the exercise time appropriately. If you feel pain, you should stop exercising immediately.
Third, strengthen knee joint exercise. The knee joint itself has low bearing capacity, which can easily lead to discomfort and even injury. The most common action to exercise the knee joint is to squat against the wall. At first, the calf was 135 degrees, and after some exercise experience, the calf was 90 degrees. Keep your back straight, close to the wall, and put your arms and even your hands on your thighs. The duration of each exercise should be increased from 10-20 seconds to about 60 seconds, and exercise 3-6 times a day.
If the knee is uncomfortable, you can do knee pain. One leg stands on the steps, and the other leg swings back and forth.
If you want to better protect your knee joint, you can download a fitness APP on your mobile phone and have a course to protect your knee joint.
Fourth, choose the right shoes.
For ordinary feet, choose shoes with good cushioning performance, choose shoes with good support for high and low arch feet, and choose shoes with good stability for internal and external swivel feet. Because the high and low arch feet are usually accompanied by the internal rotation feet and the external rotation feet, many running shoes regard the supporting and stable running shoes as a series, and there is no specific distinction between the supporting and stable running shoes.
Fifth, adjust your posture.
High and low arch feet and internal and external rotation feet are also one of the posture problems, which need to be corrected in the hospital. X-shaped and O-shaped legs also need to go to the hospital for special correction. Some gym coaches also claim that they can correct their posture, but in fact they have no professional knowledge, so be careful.
Sixth, exercise on the treadmill and playground with good shock absorption. Cement or asphalt pavement is hard. If you are worried about injury, try to choose a suitable place to exercise.
Seventh, use professional knee pads. Not all knee pads have a good function of protecting the knee joint, and there are not a few knee pads that make up the number. If the effect is uncomfortable, or after injury, special knee pads must be used to play a good protective role. Different diseases use different knee pads. For example, the kneepads used for patella injury and meniscus injury are different.
Eighth, pay attention to rest and keep your knees warm.
In short, it is impossible to have a fixed value for how many steps you take every day, and you can exercise according to your personal situation.