How can I run without hurting my knee? Because everyone's physical quality is different in the human body, the amount of exercise that our body can bear is also different, and the knee is the weakest part, so you need to master the correct exercise method. Let's share how to run without hurting your knees.

Why doesn't running hurt your knees? 1 Teach you how to avoid hurting your knees during exercise.

Many people want to improve their physical fitness through exercise in their lives, but they are very afraid of causing extremely obvious damage to their knees. In fact, reasonable exercise will not only hurt the knee, but also strengthen the muscles and ligaments around the knee joint and prolong the service life of the knee. Pay attention to the following points during exercise to avoid hurting your knees.

Choose the exercise mode that suits you.

There are many kinds of sports, such as running, skipping and swimming. Everyone is suitable for different kinds of sports. Take people with poor knees for example, they should choose sports with less burden on their knees, such as swimming and playing Tai Ji Chuan, instead of running and skipping.

Warm up before exercise.

When you exercise at ordinary times, you can do more stretching exercises in advance to make your body a little warmer, and then exercise, which can greatly reduce the damage to your knees. This is an important way to protect your knees. People who don't exercise for a long time should be gradual and not too impatient.

Attention should be paid to the strengthening of lower limb muscles

You can do more exercises to strengthen the muscles of lower limbs, such as squat, stride squat, leapfrog, squat against the wall, squat jump and so on. It can not only help the knee joint to reduce certain pressure, but also help the knee joint to stabilize and reduce the wear degree of the knee joint. The stability of muscle strength also has a strong protective effect on the knee joint, which is conducive to maintaining the health of the knee joint during exercise.

Control exercise

It is impossible to judge whether everyone's exercise amount is appropriate, because everyone's physique is different and their muscle strength is obviously different, but we can judge whether our exercise amount is appropriate through our own exercise. When muscles are tired, we will stop exercising.

Pay attention to the standardization of movements when doing sports.

In fact, most sports, such as running, generally do not cause too much damage to the knees as long as the correct actions can be taken. However, many people don't have a basic understanding of this sport before exercise, but just do it when they get up, which will easily increase the burden on their knees and wear them out because of irregular movements.

Life lies in exercise, moderate exercise is good for health, but there are many stresses on exercise. Pay attention to these points when exercising at ordinary times to prevent knee injury, so as to maximize the benefits of exercise.

How can I run without hurting my knees? Don't warm up before walking.

Be sure to do warm-up exercises before walking, or you will easily damage your knee. Warm-up exercise can make the body move first, stretch muscles and joints, and reduce the damage to knees during exercise.

Walking posture is not correct.

Walking requires the whole body's bones and muscles to complete together, so the posture of walking has a systemic impact on the body.

Wrong walking posture will cause more pressure and wear on knees and joints. Sometimes this kind of injury is difficult to detect, but over time it will cause great trauma to the knee.

Walking ground and equipment.

The choice of walking place is also very important. It is best to choose grass or relatively flat and soft road to reduce the pressure on your knees.

When walking, you should also choose the right shoes. The sole should be soft, breathable and comfortable. Wearing shoes that are too hard can't play a cushioning role, and it is easy to hurt your knees.

These six kinds of exercises will also be bad for the knee joint.

Climb the mountain.

When climbing a mountain, the knee joint needs to bear the weight of the body. If you climb up, the weight of the knee joint needs to be about 4 times as much as usual. Moreover, the faster you climb the mountain, the greater the pressure on the knee joint and the greater the damage to the knee joint.

Badminton, basketball, football.

These three kinds of ball games are very common in life, but football and badminton need to run flexibly and often need to accelerate suddenly, so switching back and forth and twisting violently are very easy to cause serious damage to the knee joint. Playing basketball requires frequent and violent jumps, which will also bring great pressure to the knee joint.

Do aerobic exercise.

This is also a kind of exercise that hurts the knee, because aerobics requires a lot of jumping movements, and basically jumps on the hard floor, so it is very easy to hurt the knee.

Skipping rope.

For obese people, skipping rope is easy to hurt their knees. For example, people with a body mass index greater than 30 want to lose weight by skipping rope. When jumping, excessive weight can easily put a lot of pressure on their knees.

Do these 6 points well, and your knees will thank you.

For people with poor knee joints, you can choose sports that don't hurt your knees:

Swimming.

Swimming has little effect on the knee joint, because there is almost no load on the joints in water. The buoyancy of water can reduce the pressure on the joints, but the correct swimming posture can protect the knees.

Rowing practice frame

The rowing machine is sitting and sliding, which will not cause great pressure on the knees and the flexion and extension of the joints are within a reasonable range.

Ride a bike.

Riding a bicycle or spinning is also a good low-impact exercise, but when riding a bicycle, you should pay attention to accelerating and stopping, and adjust the handle and seat of the bicycle to protect the knee joint.

Get down against the wall.

Stand with your feet apart, shoulder width apart, so that your shoulders, waist, back and hips are close to the wall, your knees are bent, and your calves are perpendicular to the ground. Squat until your legs are sore. The lower you squat, the better the exercise effect.

Suck it in and spit it out.

Sit in a chair, put an empty mineral water bottle between your legs, keep your legs clamped as much as possible, and hold for 10 second after reaching the limit, then put your hands on the outside of your thighs, so that your legs are abduction and your hands are adducted, and hold for 10 second, and repeat this action for 20 times.

Bipedal struggle.

Take a sitting position, cross heels, extend your legs forward, press your thighs down, and race for 10 seconds, then repeat it alternately for 20 times.

For the elderly, osteoporosis and weak muscle strength usually occur, accompanied by cardiovascular diseases. Therefore, we should choose low-intensity and small-amplitude exercise when exercising, and pay attention to what we can do to avoid damaging the knee joint.

Why doesn't running hurt your knees? Three kinds of sports that don't hurt your knees.

1, straight leg lifting movement

The straight leg lifting exercise can make people exercise the muscles around the knee joint. The operation method is to maintain the supine position, support the body with elbows to stabilize the effect, then bend the left foot, extend the right foot, hook the toe net, and then lift the foot so that the heel is about 15 cm higher than the plane, so that the other foot can be put down in a few seconds.

Step 2 lift your legs sideways

If you want to practice thigh muscles and don't want to hurt your knee, you can choose to lift your legs sideways at this time. Pay attention to hold it well when operating, stand with your left foot and raise your right foot as high as possible, so keep it for a few seconds and switch to the other leg for operation.

3. Toe pad training

This kind of training can help to exercise the muscles of people's calves. The operation method is very simple. All you have to do is lift your feet, then hold this position for a few seconds, and then put them down. This method won't hurt your knee joint, and the exercise effect is good.

4, quadriceps exercises

This method can make people exercise the muscles on the inner thigh. When exercising, you need to straighten your left leg first, so that the muscles of your thigh are in a tight state, and then you can relax after a few seconds, and then repeat the operation several times before changing the other leg, and operate in the above way.

5. Do leg lifts.

This exercise method can make people's hip muscles and thigh muscles get exercise. The operation method is to sit up straight, then bend your knees, put your left foot on the ground, and slowly lift your right foot too high. After holding this position for a few seconds, slowly put it down, repeat the operation several times and then switch to the right foot exercise.

6, pillow practice

If you want to exercise the muscles on the inner thigh, you can choose this way to exercise. First lie flat or sit, then bend your legs, put a pillow between your knees, and then clamp it hard. After a few seconds, relax and repeat the operation several times.

7. Swimming

Swimming can make people's whole body muscles exercise, and it can also make the knee joint in a relatively relaxed state, which will not hurt people's knee joint. But when swimming, you should pay attention to control the strength and don't push too hard.

8. Ride a bike on the flat ground

Cyclists can reasonably move their knees on the flat ground without stress, but if they want to avoid damaging their knees, they should be careful not to ride too fast when riding on the flat ground.

9. Sit with your legs down

Leg press can exercise the muscles at the back of thighs and calves, and it will not have any bad influence on people's knees. So, if you want to choose a kind of exercise that doesn't hurt your knees, try this kind of exercise.