Be careful of knee paralysis when running, and protect yourself when exercising, so that our joints are not easily injured when exercising. Exercise is very important in our daily life. It is necessary to arrange exercise time reasonably, and exercise is conducive to strengthening physical fitness. Now share the skills of being careful of knee paralysis when running.
Watch out for your knee paralysis 1
Does running really hurt your knees?
"Running hurts your knee", does this sentence make you more and more bored! Are we running too hard or are our knees too delicate? Some time ago, a female executive ran on the treadmill for two hours every day in order to lose weight. After half a year, her patellofemoral cartilage was worn out, and her walking difficulty was similar to paralysis. It can be seen that there are no fragile knees and no running that destroys people. Only if the method is wrong can people be shot in the knee. So how do you protect your knees during running?
1. What are the wrong ways to get shot in the knee?
Compared with outdoor running, the treadmill belongs to "passive running", and it is not easy to control the knee joint state when pedaling, so it is more likely to be injured. If you run greedily for two hours, it will put more pressure on your knees. Not much to say, please refer to the previous example of female executives.
Run in the wrong position, reluctantly
Outside figure eight, inside figure eight, running with high legs, uneven strength from left to right ... Is your running posture right? Correct posture is the key to avoid all sports injuries. If you run in the wrong posture, don't complain about your knee pain. According to a survey conducted by South Africa's "Healthy 24" organization, knee injuries of six adults are related to running posture. Can you feel better if you use it wrong?
Run fast in bad road conditions
I heard that increasing the slope can increase consumption, so you choose those roads that go uphill and downhill for a while; Or you can run fast on the park trail that can't wait for the eighteen bends of the mountain road. Often going up and down the slope and turning left and right quickly do great harm to the knee. Why don't we take the smooth road?
Forced running with load
Seeing those fat girls with heavy weights running hard, I really feel sorry for them! Even if willpower can stand it, can knees stand it? The knee joint may be weak because of heavy load, or even more fragile because of heavy load. Try to lose weight, run hard and hard, and your knees must be overwhelmed. You ask the standard of "heavy weight"? Body mass index (BMI = weight (kg)/height (m) 2) is greater than 30. Of course, we hope no one will use this number.
Too inspirational to play hard.
Run10km on Monday night, 5km on Tuesday morning exercise, 8km at night,10km again on Wednesday, and plan to hit15km on the weekend ... Your running volume on NikeRunning has stunned your friends! As an ordinary woman who doesn't want to be an athlete, you really don't have to run that much. Excessive exercise hurts your body, including your knee joint.
Second, do you have the habit of these knee pads?
1, run when you are ready.
Warm-up activities before running can help you reduce sports injuries. Warm-up exercises of the knee joint include squatting, leg lifting in situ and kicking afterwards. In addition, stretching the thigh muscles also helps to protect the knees during exercise, and the preparation time is not less than 2 minutes. Run when you're ready. This must be done and there is no room for discussion.
2. Choose running shoes like a husband.
Almost all runners are experts in running shoes, not because of hobbies, but because a pair of suitable running shoes can make sports safer and more effective. The running shoes mentioned here are specially designed for running, not indoor sports shoes, nor basketball shoes, nor hiking shoes. Be sure to choose professional sports brand running shoes.
Step 3 exercise leg muscles
How to protect knees and muscles? It's really about it. Muscle wraps our bones and is the best umbrella for joints. Muscle control directly affects the endurance of the knee. Let's take an example to understand: why can weightlifters lift more weight than their bones can bear? Because there are powerful muscles to support in an instant. Running is the same. People who run for a long time must have moderate muscle mass and beautiful lines. If you have no exercise foundation or habit and want to start exercising by running, it is necessary to practice muscle strength in the early stage.
4. Maintenance outside running time
You have formed a good habit of running, which is good, but not enough. A good habit of maintaining your knees in your life will make your knees smile when you run. The first thing is to avoid catching a cold. Wear trousers instead of short skirts when cooling down, and don't wash your legs with cold water. In addition, it is necessary to reduce the excessive squeezing and twisting of the knee joint, such as crossing your legs and kneeling hard to do housework. Finally, wear less high heels.
Third, you don't have to ask these childish questions after reading it!
Q: Can I continue running with sore knees?
Answer: If you only feel slight pain when running, you can rest for two or three days before running to slow down and shorten the distance. We pay attention to protection, but don't be spoiled by ignorance. As long as you run, your knees will be worn to a certain extent, but the human body has the function of self-repair, and you can exercise a strong knee joint through repeated wear and repair. But if you feel pain even walking and going up and down the stairs every day, the answer is: you can't run! And all sports that increase the burden on the knees should be suspended, especially badminton, tennis, mountain climbing, stairs and other long-term sports.
Q: There is a "click" sound when the knee moves. Are you hurt?
A: If there is only noise, redness, swelling and pain, and daily activities are not affected, then no special treatment is needed. This kind of noise is called "snapping", and most people will snap at some joint positions. Generally speaking, it is because of sedentary, the lubricating fluid of joints is reduced, and the sound is made when rubbing, which is a signal that exercise needs to be strengthened. If the "click" is accompanied by pain or discomfort, it means that there is a problem, not necessarily injury, but also fatigue.
Q: My knee is swollen after running. What should I do?
A: If the knee swells up immediately after a long-distance running, you can take cold compress immediately, which is similar to the first-aid measures for spraining your ankle. Keep your knees straight after cold compress, rest horizontally for an hour or two, avoid long-distance walking and stop exercising for two or three days. If it swells up slowly after running for a while, it may be joint inflammation or water accumulation. In this case, please see a doctor immediately!
Be careful of paralysis when running on your knees. 2 Five benefits of running.
Benefit 1: keep fit and improve immunity.
This is one of the most basic benefits of running, because when running, your blood circulation will be accelerated, your oxygen intake will increase, and your immunity will be improved, thus making your body better. People who often run and exercise are generally in good physical fitness. Nowadays, especially some middle-aged and elderly people, most of them run to keep fit.
Benefit 2: Improve the skin and make your complexion better.
Running can also improve the skin, which is probably unknown to many people. Because of running and sweating, when the body sweats, some impurities under the skin will be removed, thus cleaning the pores of the skin and making the skin look more crystal clear, bright and shiny.
Benefit 3: Improve your mood, make you forget your troubles and be more cheerful.
During running, I will focus a lot of attention on running and the surrounding scenery. I don't care so much about many pressures and troubles in my life. I will slowly put them behind me and just enjoy the carefree running.
Not many TV dramas say that if you are in a bad mood, you will go for a walk in the playground, and your mood will be better. I didn't believe it before, but as I grew older, I really thought it was a truth.
Benefit 4: Improve vital capacity.
Running is also a great exercise of vital capacity, because it is difficult to exhale when running and needs proper self-regulation. Sometimes you have to hold your breath for a long time during running, and you need to use your mouth and nose, but you must pay attention to the rhythm.
Running for a long time will increase your vital capacity. When you want to climb the fifth floor in one breath, you don't breathe much!
Benefit 5: The last one is temperament, especially for girls.
Generally, we see that girls who can dance have good temperament and those legs are super straight. After running for a long time, you will also exude the sporty temperament of sunshine from the inside out, making you look gentler and more energetic.