How to run without hurting your knees? Running is a common way of physical exercise, but sometimes running can still hurt you. For example, knee injury is a common injury. Let's share with you how to run without hurting your knees.

How to run without hurting your knees 1 1? Choose the right sports shoes.

When running, the knee needs to bear certain pressure, and a pair of suitable sports shoes can help to relieve the pressure on the knee. Because sports shoes are made and designed to help reduce the injury to the knees during sports.

2. Warm up before running.

Many people often have sports injuries in the early stage of exercise, mainly because the body has just begun to enter the state of exercise and cannot fully adapt. Therefore, you must fully warm up before running and exercise all parts of your body. Your knees need an adaptation process.

3. Control speed

If you're not a professional athlete, and you just think of running as fitness, you should control your running speed, not too fast. Especially for some people with poor physique, jogging can be chosen as aerobic exercise, which can reduce the damage to the knees.

4. You can't sit down immediately after running

If you sit down immediately after running, your knees have not fully adapted to the state of emergency stop, and you are easy to get hurt. So, you can take a walk after running to relax your muscles.

5. Pay attention to the posture of running

If the running posture is not correct, the damage to the knee is also greater. For long-term runners, you can consult some professional coaches and correct the wrong running posture in time.

Running is a systemic exercise, which can not only improve heart and lung function, but also help to improve the body's resistance. In the eyes of many people, running is a relatively simple exercise, but if you don't pay attention to the correct method, it is easy to hurt your knees. Therefore, taking some protective measures can reduce the probability of knee injury.

How to run without hurting your knees 2. First, control the amount of running

Everyone is different, there is no uniform standard, depending on the degree of fatigue of their muscles and bodies.

There are different opinions about the increment of running, such as not exceeding 10% or 5% per week.

But everyone's individual differences are great, the running foundation is different, and the increasing range of running is different.

For beginners, it is more reasonable to increase the amount of running every two weeks. This is equivalent to a week's progress and a Zhou Gonggu achievement. Moreover, the increase does not necessarily limit the intentional proportion. For experienced runners, in the pre-competition period when the running amount increases, we should first feel whether it is easier to finish the same amount as last week, so as to make appropriate adjustments.

Second, reduce speed training.

In the case of the same amount of running, the faster the speed means the greater the impact, which may hurt the knee more. At the same time, with faster speed, the running posture will be deformed in order to increase the pace and speed. When the leg touches the ground, it doesn't bend at all, so when the joint bends, it loses its muscle buffering ability and directly transmits the impact force to the knee.

This is also the reason why many novices are injured when they seldom run for two months before running. Although the daily running amount is only 2 or 3km, you can run as much as you like. When the muscle protection is not strong enough, the huge impact can easily hurt the knee.

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. But beginners generally don't need to arrange speed training.

Third, adjust the running posture.

Running posture has a great influence on knees. Reasonable control of running posture can make Patrick Ma (former marathon world record holder) reduce knee impact by more than 25% compared with top marathon runners in Japan.

Correct posture:

First of all, when landing, try to control the position of the ankle just below the knee or slightly behind it. Bending at the knee will play 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 center of gravity position is to arrange the stress point of the leg reasonably.

Also, control the stability of your body and don't shake it 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, don't swing your arms too much and take a big step forward too much during running, because these will increase the instability of your body.

Fourth, reduce the damage of vibration to the knee.

During running, the main causes of knee injury are body center of gravity and running vibration. Scientific and reasonable posture can stabilize the center of gravity and avoid injury.

Then reducing the vibration during running can also effectively avoid knee injuries.

The methods to reduce operation vibration are as follows:

1, the first choice for long-term running is plastic venues, and hard roads, playgrounds or treadmills should be avoided as far as possible to reduce the impact on joints such as ankles and knees;

2. Choose sports shoes with better cushioning ability. Sports shoes with elastic soles, transverse anti-slip lines and slightly upturned toe are more in line with human body structure.

Fifth, strengthen muscle exercise and pay attention to stretching.

1, muscle exercise

The strength of leg muscles, especially thigh muscles, can provide corresponding protection for knee joint. Especially quadriceps femoris and tensor fascia lata. The quadriceps femoris is strong, which can reduce the impact on patella and meniscus when landing.

There are many ways to practice thigh muscles, such as sprinting, squatting, climbing stairs, squatting against the wall and so on. However, squatting against the wall is a static action, and the knee joint does not retract, so the impact is small. Therefore, it is an important part of leg muscle training for many runners.

Step 2 pay attention to stretching

Stretching is very beneficial to muscle recovery and growth.

Muscle does work through contraction, and besides muscle dimension, strength also has a very important factor, that is, contraction amplitude.

Many people pay attention to the degree of muscle tightening, but not to the degree of muscle stretching. The contraction range of muscle is determined by two indexes: maximum contraction and extension.

Stretching after running can effectively improve muscle stretching.

Before running, the joint capsule of knee joint and other parts has not secreted lubricating fluid. If you start intensity training at this time, it is equivalent to pulling 200 kilometers at high speed before the car warms up.

Therefore, you should have enough warm-up before running, feel light, and then run at a normal rhythm or interval training in a coordinated manner, which can effectively avoid knee injuries!

How to run without hurting your knees? 3 How to protect your knees when running regularly?

1, sit on your knees and stretch

Sit in a chair, put your feet flat on the ground, then gradually straighten your left (right) knee, keep your legs straight for 5- 10 seconds, and then slowly put them down. Alternate your legs and repeat the exercise 10-20 times.

2, prone knees

In prone position, put your hands crossed in front of your head, put your head on your arms, then bend your knees gradually, as close as possible to your hips, keep your knees bent for 5- 10 seconds, and then slowly put them down. Legs alternate. Repeat the exercise 10-20 times.

3. Stretching exercise

In supine position, bend one knee joint as close as possible to the chest, fix the thigh with both hands for 5- 10 seconds, then gradually straighten the knee joint and alternate legs. Repeat 10-20 times.

4, quadriceps femoris exercise

In prone position, bend one leg to the hip, hold the ankle with both hands in reverse (or wrap a towel around the ankle), gradually pull the lower limbs to the hip, keep this position for 5- 10 seconds, then put it down and alternate legs.

Step 5 Rub your thighs

Sit in a chair, bend your knees, stick your palms and finger surfaces on both sides of your left (right) leg respectively, and then apply a little force along the knee joints on both sides of your thighs. 10-20 times, and alternate your legs.

6. Push your calf with your fingers

Sit in a chair, bend your knees and divide your legs. Place the tiger's mouth on the inside and outside of one knee, then press your thumb on the other four fingers and push it as straight as possible along the inside and outside of your calf to your ankle. Push 10-20 times repeatedly, then change legs and repeat this action.

7. Boxing around your knees

Sit in a chair, bend your legs, put your feet flat on the floor, relax your legs as much as possible, half close your hands into fists, and pat your left and right fists gently around your knees for about 50 times.

8. press the kneecap.

Sit in a chair, bend your knees about 90 degrees, put your feet flat on the floor, put your palms on the patella of your knee, spread your fingers slightly around the patella, and then press and knead the patella evenly, gently and rhythmically with a little force for 20-40 times.

9. Knee pads

The human knee joint is the largest of all joints, and it bears the main weight. It consists of the lower femur and the upper tibia. In front of it is the patella, in the middle is the "cushion", that is, the meniscus, surrounded by solid joint capsules, muscles and ligaments to ensure the stability of the joint. How to protect the knee joint, knee protection has become the best choice for people.