Did you run to hurt your knee?

Is it running to hurt the knee? Many people's answers have been positive for a long time. However, a new study shows that the duration of casual running is not associated with an increase in knee pain. What has actually happened? The following Xiaobian analysis of your running injury in the end to the knee, look at it.

Is it running to hurt the knee?

The statement that running hurts the knees makes many people look sigh. Even many doctors do not recommend people to run, because running will bring too much impact on the knee, and even cause the knee to use and degenerate.

However, a Swedish study found that running is beneficial to joint health. In the study, the researchers selected a group of people with arthritis risk to run every day, and the other group did not exercise. Nuclear magnetic imaging technology has shown that runners' cartilage health has improved significantly, indicating that running contributes to joint health. Running can stimulate cartilage repair some of its own small damage, the body's impact on the ground will promote the synthesis of cartilage specific proteins, making it more robust. When people reach a certain age, such as 40 years old, cartilage is lost every year. If you have no problems with your knee, running at an appropriate rate for 5-6 times a week, cartilage and joints will be very healthy.

Running injuries do not hurt the knee, depending on whether you run in the proper way, and there is no association with running the sport itself. The damage caused by running to the knee is no more than walking. Even running can help exercise the muscles around the legs and knees, delay the rate of knee degeneration, do not rely on supplements, and still have healthy and strong knees when old.

How can I run without hurting my knee?

1, the correct running position is an important part of the protection of the knee. The correct stance includes using the upper body and core muscles to help with running and correct center of gravity. Use a swing arm to drive your legs and keep your upper body upright. Do not bend over. At the same time, make good use of the power of the core muscle groups to maintain the stability of the body and reduce the pressure on the knees while running.

2, the conversion of the center of gravity is very important, in the feet after the landing of the center of gravity of the conversion is smooth, you can start from a small stride and start slightly forward, try to let the feet fall under the body, adjust the body's center of gravity, so that the pace and The body moves forward synchronously, and people get to the feet to avoid letting the feet touch the ground in front of the body, that is, stride. Cross stride, the impact of the road will be absorbed by the legs, knee discomfort caused by the natural course of time.

3, if your knee has been damaged, or had knee surgery, and running posture is not correct, it will increase the risk of arthritis.

4, people overweight 90 kg should not be strenuous running, otherwise it will oppress the knee inflammation, the formation of spurs, and accelerate the loss of cartilage. To say goodbye to running knees, you must maintain your weight.

5. For runners who are heavier and want to run for exercise or weight loss, it is more appropriate to collaborate with other aerobic exercises that are lighter on the knees. Swimming and cycling are good choices.

6. If you have a history of pain in your knees, then you can pay more attention to moving the center of gravity to the front of your feet during exercise because the impact on the knees is greater when the heel strikes the ground.

7. Runners' knee problems are usually caused by weak buttocks muscles, weaker quadriceps, and severe knee pressure. Runners should strengthen these exercises to avoid knee problems.

8, nutrition can not help the regeneration of cartilage.

9, to maintain the stability of the head and shoulders. The head must be facing forward. Unless the road is uneven, do not look forward and look ahead. Relax shoulders properly and avoid bracing.

10. The swing arm should be forward and backward with the shoulder as axis, and the left and right movement should not exceed the midline of the body. The fingers, wrists, and arms should be relaxed. The elbow angle is approximately 90 degrees.

11. The foot should fall about one foot in front of the body, near the midline. The leg should not be stretched too far to avoid straining the Achilles tendon because of excessive force. At the same time pay attention to the calf muscle and the Achilles tendon in the buffer when landing, when the floor should be actively bent back to the ground, so that the body actively forward. In addition, the forward direction of the lower leg should be positive, the foot should be as far forward as possible, not valgus or back, otherwise the knee and ankle joints are easily injured. Check footprints for reference when running on the beach.

12, keep the waist upright naturally, should not be too straight. The muscles are slightly nervous and maintain the torso posture, while also paying attention to the impact of the cushion foot.

13, thighs and knees before the force, rather than lifting. Any lateral movement of the legs is superfluous and can easily cause knee injuries. Therefore, the front thighs must be positive.