exercise can not only lose weight, but also improve physical fitness and make people healthier. Exercise is also an auxiliary treatment method for many chronic diseases. Through exercise, you can better control your condition and improve the quality of life. Running is the most common form of exercise. There is no requirement for venues, and you can run anytime, anywhere. However, many people are very worried before running. They worry that running will damage their knees. Whether this worry is unnecessary depends on the specific situation.
Does running hurt my knee?
Running does not necessarily damage the knee, but if you do not run correctly, it will damage the knee. If you run too much, the muscles will be very tired, and the knees have not been well protected, and they are vulnerable to injury. In addition, running too much can increase the degeneration of the knee joints. Running posture is not suitable, not only can not achieve good exercise results, but also easy to get injured, especially the knee joint injury. Under normal circumstances, running 2 to 5 kilometers a day is more appropriate. If you exercise for too long, it will have a negative impact on your body. How can
run to reduce knee damage?
1. Running on a suitable venue
Although running is a very simple exercise that can be performed anytime and anywhere, if necessary, you should still run on a suitable venue. It is best to be able to run on the track of the sports field. This is an excellent track place. If there is no sports field, you can run on the flat surface of the park. If the road is bumpy, it is easy to get injured when running, and it is easy to hurt the knee.
2. Pay attention to the running time
Some people think that they have a good exercise foundation, and they can persevere every time they run. Just run for two hours. This is very wrong. It will overdraft the body and put a lot of pressure on the knees. After a long time, it is easy to get knee arthritis and . It hurts when you move, which affects normal work and life. It’s best not to exceed one hour, half an hour to forty-five minutes is more appropriate.
3, warm-up exercise before running
warm-up exercise is indispensable, so that the whole body is in an excellent state of exercise. It is not too stiff, so that the muscles and joints are properly moved. This can effectively prevent sports injury and protect the knee joint.
4. When running, run at a constant speed.
If you want to reduce the damage to your knee joints, you must run seriously. It is best not to accelerate or decelerate suddenly. If you want to have a better fat reduction effect, if you want to try variable speed running , you must gradually slow down or increase the speed slowly, not too suddenly, otherwise it will bring impact to the knee joint and damage the health of the knee. .
5. People who are overweight are best not to run.
Although running is a more popular way of exercise, it is not suitable for everyone. People with an overweight base are best not to run. They can choose exercise methods such as brisk walking, elliptical, swimming, etc., which can solve the problem of pressure on the knee joint caused by weight, and will not hurt the knee due to running.
Running is a suitable way of exercise for all ages, but when you exercise, you should pay attention to the protection of the knee joints, and don't let the exercise worry about it. Running does not necessarily damage your knees. To run correctly, you must know how to run is knee-friendly, so that you can be more involved in sports.
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reference material:
1. "Will running more than 5 kilometers a day hurt my knee? Doctor: Please write down these 6 secrets," Orthopedics Doctor Wang Jian, 2019-11-04
2. "Running hurts knee health? How to run properly? 》, Min Fukang Health Church, 2020-08-07
