The more intense the exercise, the greater the pressure on the joints. Therefore, if you want to exercise without hurting your joints, you must choose the appropriate exercise intensity. Specifically, it is advisable to feel relaxed or slightly laborious when running. If you can talk to others or answer the phone calmly while running, instead of being out of breath, this exercise intensity is appropriate and safe, and has little effect on joints.

2. Run shorter.

Exercise time and distance should not be too long, and the time is usually about half an hour to an hour. The combination of intensity and time or intensity and distance can reflect the amount of exercise, depending on what goals are determined before exercise. If you want to run 10 km easily or with a little effort, how long it takes depends on your personal state and foundation.

Step 3 reduce

Low refers to the height of the sole from the ground when running, that is, the running posture should be correct and the stride should be high. The closer the sole of the foot is to the ground, the less impact it has on the joints, and the "thump thump thump thump thump" high leg-lifting stride will definitely hurt the joints.

Step 4 run less

There is no need to run every day, just three to five times a week is enough. You can do strength training or stretching when you are not running.

5. Warm up and tidy up carefully.

In order to protect the joints, warm-up before exercise should be full and serious, and you should not be addicted to running and rushing. Stretch moderately during warm-up, and you may get hurt if you stretch too much. After running, do a good finishing exercise, let your body cool down slowly, and then stretch. Stretching time should be longer, and all joints should be fully stretched, but it should be painless.

Step 6 get thinner

The knee joint bears most of the weight of the whole body. The fatter a person is, the greater the pressure is. Even if obese people don't exercise, the knee joint pressure is not small. So to protect your joints, you must lose weight. Pay attention to three meals and control your diet. Every meal is a little full, and dinner is half full.

7. Pay more attention

The car should be maintained, all parts of the body should be maintained, and the knee joint should be maintained when it is not moving. Choose a pair of running shoes that can cushion vibration and increase stability, and do some intensive training specifically for the knee joint, such as squatting against the wall.

No matter what kind of exercise, you should avoid sudden stop and high impact. Only by establishing the consciousness of protecting joints in peacetime and during exercise and mastering the methods of scientific exercise and moderate exercise can joint injuries be far away.

Healthy running should also pay attention to the following four points:

1, timely. People who have running habits need to choose the amount of running according to their age, and reduce the amount of training moderately as they grow older. At the same time, pay attention to the running season. For example, a "night owl" doesn't need to force him to change his living habits and do morning exercises. He can arrange his running time in the afternoon or evening.

2, the right amount. Run no more than 4 times a week, and the total amount does not exceed 30 kilometers. If you still have energy and physical strength, you can practice some other sports after running, especially those with less impact on your knees. It can be low-impact dance, upper limb strength training, cushion training, elliptical machine and so on.

3. Fitness. Arrange training plans according to individual differences. You should increase the amount of training step by step according to your own reality, listen to your body's call, and don't deliberately copy the amount of training of others.

4. The problem of pain. When you encounter muscle and joint pain or other discomfort during running training, you should adjust it in time; If the discomfort cannot be eliminated, stop training, rest and recuperate or consult a training expert, find the crux of the problem, and then train after solving it.

The above contents refer to:

People's Network-How to run without hurting your knees? Pay attention to three points

People's Network-Do seven "points", running does not hurt your knees, but also can strengthen your knees.