In the process of fitness, everyone wants to build a perfect figure, but as far as skipping and running are concerned, some people think that these sports hurt their knees very much. Is that really the case? In fact, no matter what kind of exercise, if there is no scientific fitness plan, it will easily lead to physical injury, and the knee is the most vulnerable.
Does skipping rope hurt your knee? The following small series will give you an analysis!
Everyone knows that skipping rope is mostly from childhood. Skipping rope is mainly done by bouncing legs, calves and knees. Why do some people say that skipping rope hurts your knee? This is because, in the process of skipping rope, different jumping heights have different effects on knees. Once the impact force is formed, it will wear the knee.
But this impact force depends on the level of skipping rope, that is to say, the higher the height of skipping rope, the higher the impact force; The lower the jump rope height, the smaller the influence. Therefore, people who know how to skip rope often reduce the height of skipping rope to reduce the impact on their knees, thus reducing knee wear and avoiding injury.
Of course, if you insist on hurting your knee, there's nothing you can do, because all exercises that use leg strength will cause wear on your knee, but it can only minimize the damage.
About running Running is a common exercise to lose weight. This exercise is carried out by alternately landing on one leg. Because our body is affected by inertia, weight and speed during running, our center of gravity will keep moving forward, which means a great impact on our knees. Some research data show that running will bring three times the weight pressure on the knee. If you run fast, it will increase to more than 6 times. Therefore, running does hurt your knees, but we can and can minimize the injuries.
Only correct and standardized exercise can reduce knee injury.
The main points we should pay attention to when running:
1, always keep your head forward, don't lower your head or raise your head;
2. The shoulders are naturally relaxed and do not form a shrug state;
3. Keep your back straight and chest out when running;
4. Don't swing your arms too much, otherwise it will affect your running posture;
5, the forefoot touches the ground, at this time the knee should be slightly bent to reduce the impact force.
Points to pay attention to when skipping rope:
1, don't choose to jump rope on the hard ground, or the impact of the knee will increase;
2. You can choose a pair of shoes with less shock absorption to jump rope to reduce the impact on your knees;
3. Skipping rope should try to keep the center of gravity low and the take-off height should not be too high;
4. When landing, keep the knee slightly bent to reduce the impact force.
In fact, whether running or skipping rope, we can add a layer of protection to our knees, that is, knee pads. Can effectively reduce the impact on the knee, thereby reducing the chance of injury. Here is a kneepad that Bian Xiao has been using, which not only can effectively prevent knee injury, but also is natural to wear, not boring and particularly comfortable. In the process of exercise, no matter who you are, you should be better to yourself in order to improve the efficiency of exercise.
Maybe when you see this, you will feel that skipping rope hurts your knees the most. What's the next thing Bian Xiao said? Bad habits? It hurts your knees more than skipping rope and running. I believe most of them have been ignored. What is this bad habit? Sedentary.
Nowadays, most people have the habit of sitting for a long time, especially those who sit for a long time in the office, which is inevitable. Because of this, studies have shown that the incidence of arthritis among office workers who are sedentary for a long time and lack exercise is 10%- 15%.
This is because sedentary will reduce the blood circulation ability of the lower body, accelerate the growth of fat, and lead to the appearance of elephant legs and become bloated. At the same time, sedentary can easily lead to numbness in the legs. Coupled with the lack of exercise, the flexibility of the legs will be greatly reduced. For various reasons, sitting for a long time will bring wear to the knees. For example, the greater the weight base, the greater the pressure on the knee, and the higher the chance of knee injury.
Sitting for a long time hurts your knees the most, because you have to sit for a long time at work. Therefore, what Bian Xiao wants to say is that correct and standardized exercise will not cause great damage to the knees, but sedentary habits that are often ignored will do the most harm to the knees.