Spring is the perfect time for exercise. Does running really hurt your knees? What actions hurt the knee more than running? What are the "distress signals" emitted by the knee? How to properly protect the knee? Come in and learn more~01 Does running really hurt your knees? Improper running methods can harm the knees. According to a study published in the international medical authoritative journal Orthopedics and Sports Physical Therapy, the incidence of knee joint disease in competitive runners is 13.3%, while in sedentary individuals it is 10.2%. In contrast, the incidence of knee joint disease in fitness runners is only 3.5%. So, what we call "knee injury from running" is due to incorrect running posture and habits, such as: ● Not doing warm-up exercises before running; Incorrect running posture; Exercise duration is too long and exercise density is too high. Running correctly, scientifically, and reasonably not only does not cause damage to the knees, but also benefits knee joint health. Correct running tips: ● Warm up for 10 minutes before jogging, and control the pure running time to 30-60 minutes per day, without paying too much attention to distance; When running, lean forward slightly, swing your arms naturally, and land your forefoot on the ground; Running speed should not be too fast, breathing and heartbeat should be slightly increased, but it is advisable to have normal conversations; Running areas should choose plastic tracks, asphalt roads, etc., and suitable running shoes should be worn. It is not recommended to run on cement ground. These three movements really hurt the knee. 1. When sitting for a long time, the knee joint is in a high-pressure state for a long time, which will accelerate cartilage wear and weaken the strength of the thigh muscles. Only through appropriate exercise can knee lifespan be extended. But the prerequisite is to master scientific exercise methods to avoid sports injuries. 2. Climbing mountains and stairs: When climbing mountains and stairs, the knees will bear about three times their own weight; When going down the mountain or stairs, the knees not only have to bear the impact of the ground, but also increase knee wear. So it is not recommended to use climbing mountains or stairs as a daily exercise routine. Key points for climbing mountains and stairs without damaging the knees: ● When climbing mountains and stairs, the center of gravity is slightly forward, and when descending mountains and stairs, the center of gravity is slightly backward; ● Helping with the handrail or using a climbing stick to make a strong effort; When there is a knee injury, the "good leg" should go up first when going upstairs, and the "bad leg" should go down first when going downstairs. Attention: Middle aged and elderly people who are obese or have poor knee joints should be cautious when climbing mountains and stairs. If you feel discomfort in your knees while climbing mountains or stairs, do not persist. 3. For people who do not have exercise habits and sit for long periods of time every day, their leg muscle strength is usually insufficient. Sudden and prolonged violent walking can easily cause knee instability and knee injury. Suggestion: When walking briskly, focus on feeling natural and comfortable in your body, and do not take too long steps. 03 Knee joint sends a "distress" signal. 1. Knee pain. There are many reasons for knee pain, and the most common ones are: ● Knee joint aging and degeneration; ● Knee joint injuries: such as meniscus injuries, tendon injuries, ligament injuries, etc; Various types of arthritis, such as osteoarthritis, rheumatoid arthritis, etc. In addition, knee joint infections and vascular diseases
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