If you run for a long time, it may cause some damage to your bones and joints, femoral head and knees, which will cause joint wear and pain, arthritis and joint brittleness. Therefore, it is very likely that the cartilage inside the knee joint will degenerate, break and peel off, resulting in the exposure of subchondral bone, which will lead to subchondral bone cyst, osteophyte around the joint and obvious hyperosteogeny. At the same time, it will also cause the meniscus inside the knee joint to be repeatedly squeezed, and the meniscus will degenerate, tear or even break. It is also easy to cause excessive traction of ligaments and joint capsules around the knee joint, causing strain spasm. After the above situation occurs, it will lead to obvious swelling, pain and limited movement of the knee joint, and later it will lead to obvious deformity and limited movement of the knee joint. Therefore, while running, although it is a good way to keep fit, a very important factor is that we need to protect our bodies. Let's discuss how to better protect your knees while running, and summarize the following points:
Step 1: Before running, warm up joints and muscle ligaments to avoid joint injury and ligament strain. Don't push too hard at the beginning of running, but step by step and do what you can to avoid joint and ligament damage. Don't catch cold after running to avoid joint inflammation. It is best to relax joints, muscles and ligaments in time, or massage, physical therapy or hot compress to relieve muscle fatigue and avoid joint injury.
Step 2: Running shoes protect your knees and avoid the injury angle of running. Running shoes are not as important as you think, far from it. The importance of running shoes to avoid running injuries.
Step 3: Correct posture is the key to avoid all sports injuries. Run a few hundred meters from the beginning, you must be correct. Try to keep the correct running posture from the start to the stop. There are obvious differences in posture and skills between short-distance speed running and long-distance jogging. Therefore, the correct running posture is the foundation.
Step 4: The amount of running follows the principle of gradual progress, especially in the initial stage, and it is not allowed to increase rashly. As long as you run, you must ensure that you eat well. The above are some summary opinions, hoping to help you in sports or learn from them.
Xie Wukong invited!
Running is a way of exercise in our daily exercise.
If you run for a long time, your preparation is not in place before running, your muscle strength is insufficient, and your joints are unstable, which will easily cause cartilage strain and serious knee joint injury.
Friends who like running should run step by step. Before running, they need to do some warm-up exercises such as joint stretching and waist stretching. Avoid cold knees when running. Wearing knee pads can also protect the knee joint. Avoid running on rough roads to avoid uneven stress on the knee joint. Massage the knee joint properly after running, relax the tissues around the knee joint and avoid knee joint injury.
Does long-term running have an effect on the knee? You can't simply answer yes or no! First of all, it depends on whether the running posture is correct. Secondly, strengthen the core strength, whether there is enough core strength to support, and scientifically arrange the weekly running volume. The amount of running should be gradual. Finally, the most important thing is to warm up before running and stretch after running! Do the above, even if you run for a long time, it will not affect your knees!
People who have been running for a long time should have experienced knee pain. Knee pain is the most common mild pain during running. Knee, as the most complicated joint of human body, plays a key role in load bearing and exercise. We can't turn a blind eye to the knee pain when running.
Then first understand the causes of knee pain, which is divided into anterior knee pain, that is, patellofemoral joint syndrome; Lateral knee pain, that is, iliotibial tract friction syndrome; The main reason is that gluteus muscles are weak, especially the gluteus medius, which is responsible for hip abduction. When the gluteus medius muscle is weak, iliotibial tract can also assist hip abduction, which makes up for the weakness of gluteus medius muscle to some extent. Therefore, in order to prevent knee flexion, the important task of stabilizing knee joint can only fall on iliotibial tract. Over time, the iliotibial tract will produce excessive friction and form pain.
The iliotibial tract is only the deep fascia on the outer side of human thigh; It is parallel to the femur and is the connective tissue connecting the buttocks and knees. One of its important functions is to maintain the stability of the knee joint during running. Friction is the main cause of iliotibial tract pain. Excessive friction between iliotibial tract and lateral upper ankle of femur leads to aseptic inflammation of ligament or capsule, and its main symptoms are swelling and pain.
How to protect your knees correctly? You can do the following exercises on running interval days.
1, squat against the wall, squat down the thigh to about 90 degrees, pay attention to the knees not exceeding the toes, hold your chest out and abdomen, and feel the legs and buttocks.
2, lunge in place, pay attention to the center of gravity down, knees should not exceed the toes too much, lunge is a classic training of lower limbs.
3. Step up with one leg, which effectively increases the power of pushing and swinging the lower limbs.
If it is not enough, everything should be moderate, just do it!
The best way to protect your knees is to use them less, especially for middle-aged and elderly people. Excessive exercise causes synovial membrane to fall off, which is very painful. In the case of synovial membrane shedding, long-term friction between bones will cause bone spurs, which is irreversible. Therefore, you should choose the exercise mode that suits you. Walking is much better than running, including Tai Ji Chuan's fitness.
I feel that I must warm up and move my joints before running, and don't run too much. Combining other exercises can shorten the running distance.
Warm up before running and stretch after running! Usually do more leg strength training and do some squatting against the wall! Muscles can protect joints! And don't run too much!
It will definitely hurt. If you have nothing to do, just run less and sit and rest more.
Running can exercise the body's immune ability, enhance physical fitness, and also exercise muscles to achieve weight loss and other effects. However, when we run, in fact, the knee is also the most stressed part, so if we don't pay attention to the way, the knee is easy to get hurt. Do warm-up exercises before running, and run according to your physical condition. You can add some ammonia sugar, which can promote joint synovial fluid and reduce joint wear. You can supplement amino sugar with Jianliduo amino sugar chondroitin calcium tablets.