In fact, whether running hurts your knees depends on whether the way you run is appropriate, and it has nothing to do with running itself. In recent years, there are even many research reports that running will not cause more damage to the knees than walking. Even running can help to exercise the muscles around the legs and knees, delay the degradation of knees, and still have healthy and strong knees in old age without relying on supplements.

However, it should be noted that if your knee has been injured, or you have had knee surgery and your running posture is incorrect, you will increase the risk of arthritis. Secondly, people who are 9 kilograms overweight should not run vigorously, otherwise it will oppress knee joint inflammation, form bone spurs and accelerate cartilage loss. To say goodbye to running and hurting your knees, you must keep your weight. No matter what kind of exercise, as long as it is carried out on land, both legs have to bear the pressure brought by weight, so keeping a light weight can really reduce the burden on the knees. For runners who are heavier and want to exercise or lose weight by running, it is more suitable to start with other aerobic exercises with less burden on their knees. Swimming and cycling are good choices. As you lose weight, gradually increase running mileage and keep regular running habits, you will find that running is a good partner to maintain leg muscle strength and control weight, not a murderer of knee injury.

In addition, the correct running posture is also an important part of protecting the knees. Correct running posture includes using upper body and core muscles to help running and shift the center of gravity correctly; Drive your legs with your swing arm, keep your upper body straight and don't hunch over. At the same time, make good use of the strength of core muscles to maintain the stability of the body and reduce the pressure on the knees during running.

The shift of center of gravity is also very important. In recent years, it is popular to discuss whether the heel hits the ground first or the sole hits the ground first when running, but the key lies in whether the body's center of gravity shifts smoothly after landing. You can start in small strides, lean forward slightly after starting, try to let your feet fall under your body, adjust your body's center of gravity, and make your steps move forward synchronously with your body. People arrive at your feet in advance to avoid touching the ground in front of your body, that is, big strides. Step-by-step running will make the impact of the road surface absorbed by the legs, which will naturally cause knee discomfort over time.

How to run without hurting your knees?

Choosing a scientific training method is the best solution;

1, control running amount: About running amount.

About the incremental amount, there is a saying that it does not exceed 10% or 5% per week. But everyone's individual differences are great, and the running foundation is also different. Simply controlling by percentage is only a statistical result, not

Often reasonable. Therefore, the feeling of each run is very important. This feeling is the degree of muscle and body fatigue. After running for a while, everyone can feel tired more accurately than before. Daily temperature, physical condition

Conditions, diet and other factors will make the body appear different fatigue points. Leg muscle fatigue, in addition to slowing down, it is very important to control the pace and make the landing worse. The more tired the muscles are, the more the meniscus bears.

The greater the impact force, the more it exceeds its buffer range, and the femoral head will be injured.

Many injuries of meniscus and femoral head are irreparable. For experienced runners, in the pre-competition period when the running amount is increasing, it is first necessary to feel whether it is easier to finish the same running amount as last week. If so, it's over.

At any point in the run, when you feel unable to control your running posture, you should stop. If you don't feel more relaxed than last week, don't choose to increase running. After continuously increasing the running amount or carrying out high-intensity training for 3-4 weeks,

It is necessary to design the interval of 1 week, reduce the running amount to about 70% of the peak, and fully recover and rest. Then continue to increase the running volume and training intensity. For beginners, it is more appropriate to increase the amount of running every two weeks.

Reason. 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.

Step 2 slow down

Degree training: In the case of the same amount of running, the higher the speed, the greater the impact and the greater the possibility of knee injury. At the same time, at a higher speed, the running posture will be deformed, so as to widen the pace and improve the speed. Involuntary legs

There is no bending when landing, and the muscle buffering ability is lost when bending through the joints, 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.

Because. 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 the speed at all.

Academic training. You can even joke that a runner with a marathon score of 3 hours and 30 minutes doesn't need speed training. As long as the amount of training is reasonably accumulated and the rest is arranged, the results will be steadily improved.

3. Adjusting Running Posture: The Influence of Running Posture on Knees in NHK Documentary "Marathon Legion"

Has been described in detail. Reasonable control of running posture can make Patrick Marko (marathon world record holder) reduce knee impact by more than 25% compared with top marathon runners in Japan. Although ordinary people can't do it.

Marco's surprisingly coordinated running posture. However, the most vulnerable postures for ordinary runners are as follows:

First of all, the foot landed in front of the knee, causing the knee joint to straighten or even lock (every time you stand up, you can find that the knee joint seems to be stuck in the final stage, which is a natural mechanism, in order to increase the standing posture.

Stability). 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. Bending at the knee will

It has played an excellent buffering role. 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 gravity position is influenced by the reasonable arrangement of legs.

Push harder. 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, during operation, it is not

It is necessary to swing your arms excessively and stride forward excessively, because these will increase the instability of your body. ...& gt& gt

How to run without hurting your knees?

Prevention 1, the vast majority of knee strain can be prevented by the following methods: 2. Conditioning before exercise 3. In order to prevent pain, it is very important to exercise muscle strength and flexibility, which should occupy the first place in your exercise. It takes at least 4-6 weeks to recover before starting an exercise or hard training program. Any new exercise cycle or exercise system should start with low intensity. 5. Start exercising for no more than 65,438+0 hours, and gradually increase the time and intensity every week. Physical exercises such as running, cycling, swimming and strength exercises should start in a short time with low intensity, and the added time and intensity per week should not exceed 65,438+00%.

How to run without hurting your knees?

No matter how you run, you will hurt your knee. Pay more attention to rest, and you will be fine if you don't run every day.

How to run without hurting your knee?

Hello, you should run step by step, take your time, take a walk first, and continue jogging for half an hour after warming up. The effect is good. Come on, have a good exercise! thank you

How to run without hurting your knee?

As long as the posture is correct and the exercise is moderate and scientific, running will not hurt the knee joint.

The correct running posture is to blow your head and keep your back straight and relaxed; When the foot lands, the knee joint should be slightly bent; Bend your arm about 90 degrees and spread it out as far as possible. You should also choose a suitable running plan, such as elementary: 10- 12 running 5 kilometers a week; Intermediate: 6- 1 1 cycle running 10 km; Advanced: 1 1 cycle running10km.

How to jog without hurting your knees

When your feet touch the ground, your knees should not be vertical. Pay attention to your weight and don't put it all on your knees. Generally, there are forefoot running and spin running.

How to run without hurting your knees?

Hello, you should run step by step, take your time, take a walk first, and continue jogging for half an hour after warming up. The effect is good. Come on, have a good exercise! thank you

How to run without hurting your knees?

That's why your knee hurts, because of the treadmill you use. Playing the Tang priest is late, running on the treadmill for many years, and his knees are seriously aging. Running on the treadmill hurts your knees, so it is best to run on the track of the stadium or some school playgrounds. After running, you'd better give yourself a simple knee, which will help you relax. I hope it helps you.

How to run without hurting your knees?

As long as you are not a professional athlete, or the amount of running is not particularly large, you will not hurt your knees. If you have to worry, ice your knees after running will relieve the pain.