With the continuous improvement of modern people's awareness of health care, more and more friends have begun to include running in their daily important schedule. Moderate jogging can not only activate the meridians and blood, but also improve the health of bones and muscles. It is a rare and high-quality exercise method.
In addition, compared to other sports, running requires relatively simple venues and equipment, and can be easily performed at home or while traveling.
However, many friends will feel obvious soreness and pain in their knees after running. So, how can we prevent knee injuries? It is necessary to do these 4 points well.
1. Choose suitable sports equipment
Although running is an innate ability of people, if you want to reduce knee and muscle strain and increase the effect of exercise, it is still necessary to purchase a complete set of protective equipment.
For the protection of knee joints and ankles, you can purchase knee pads, foot pads, and running shoes and socks to try to make the force on the feet even, and at the same time, reduce the impact and pressure caused by each landing.
In addition, according to the differences in road conditions at the running venue, the corresponding preparation measures should also be appropriately changed. For example, slippery roads need to increase friction, cement venues need shock absorption... these all need to be considered.
2. Do warm-up exercises
Warm-up exercises are also very helpful in slowing down muscle damage, especially before long-term jogging. Stretching and joint activities can not only improve muscle strength but also stimulate cardiopulmonary function vitality, making everyone feel more relaxed when running.
In addition, after each run, you can also walk at a relatively slow speed to relax your leg muscles, and then do a set of stretching exercises. This can also speed up the efflux of , creatine, and other substances, and release muscle stress.
3. Pay attention to the way of exerting force
Developing a correct running posture is also of great benefit to caring for the knee joints. According to the recommendations of sports experts, the general population should pay attention to the following points when jogging:
Every time the foot touches the ground, the forefoot or the whole foot should touch the ground. When exerting force, try to conduct the force upward along the entire leg; during running, the back should be kept straight and the body's center of gravity should be kept as balanced as possible.
In addition, you need to continue to swing your hands when running, which has a certain improvement effect on maintaining stride length and frequency. Friends who have the conditions can also join a professional running team nearby and gradually correct their running posture under the guidance of relevant people.
4. Maintain good exercise habits
Running and fitness is often the most valuable thing. Many friends always want to achieve fat loss or fitness results through one or two training sessions. This is actually unrealistic. Moreover, such a sudden increase in training volume will also aggravate the damage trend of muscles and bones, which is detrimental to health.
In fact, if you feel muscle soreness and leg discomfort after running, you should reduce the training volume the next day, improve your physical condition by gradually increasing the training mode, and then find your own suitable exercise mode.
In short, although running is good, you must pay attention to the form and intensity. If you don’t want your knees to age prematurely, everyone pays attention to the above four points.
[This picture and text are exclusively produced by Qianjinfang New Media. The author is Mian Mian. Please do not reprint or copy without authorization]
