Now is a good time to exercise, does running really hurt your knees? What actions hurt your knees more than running? Which are the "distress signals" sent by your knees? How to properly protect your knees? Let's find out.
Too long not to see the version:
1. Running correctly, scientifically and reasonably will not only not cause damage to the knee, but will be beneficial to the health of the knee joint.
2. These 3 situations really hurt your knees:
● Sedentary lifestyle;
● Climb mountains and stairs;
● I don't usually have the habit of exercising, and I suddenly go viral.
3. "SOS" signals from the knee joint: knee pain, knee sounds.
4. Do these 5 points with knee pads:
● Weight control;
● Balanced nutrition, pay attention to calcium intake;
● Regulate movement;
● Caution warming;
● You can support your knees by raising your legs while sitting.
Does running really hurt my knees?
Running in the wrong way can really hurt your knees.
The Journal of Orthopaedics and Sports Physical Therapy, an international authoritative medical journal, has published a study that the incidence of knee arthropathy in competitive runners is 13.3%, the incidence of knee arthropathy in sedentary people is 10.2%, and the incidence of knee arthropathy in fitness runners is only 3.5%.
Therefore, what we call "running knee injury" is caused by incorrect running posture and running habits, such as:
× Do not warm up before running;
× Incorrect running posture;
× Exercise duration is too long and exercise density is too high.
Running correctly, scientifically and reasonably will not only not cause damage to the knee, but will be beneficial to the health of the knee joint.
Proper running points:
√ Warm up for 10 minutes before jogging, and control the pure running time to 30~60 minutes every day, don't care too much about the distance;
√ When running, lean forward slightly, swing your arms naturally, and touch the forefoot on the ground.
√ Running speed should not be too fast, breathing and heartbeat should be slightly faster, but it is advisable to be able to talk normally;
√ Plastic tracks should be preferred for running venues, and suitable running shoes should be worn, and it is not recommended to run on concrete floors.
These 3 movements really hurt the knee
Sedentary
When sitting for a long time, the knee joint is in a high state of pressure for a long time, which will accelerate the wear and tear of the cartilage and weaken the strength of the thigh muscles. Only proper exercise can prolong the life of the knee. But the premise is to master the scientific exercise method to avoid sports injuries.
Climb mountains, climb stairs
● When going up a hill or stairs, your knees will bear about 3 times your body weight;
● When going down the hill or stairs, the knee will bear the impact of the ground in addition to the weight, which will increase the wear and tear of the knee.
Therefore, it is not recommended to climb mountains and stairs as a daily exercise. Key points of climbing mountains and stairs without hurting your knees:
● The center of gravity is slightly forward when going up the hill and stairs, and slightly backward when going down the hill and down the stairs;
● Hold on to the railing to help you or with the help of trekking poles;
● If you have a knee injury, the "good leg" will go up first when going upstairs, and the "bad leg" will go down first when going downstairs.
Note: Middle-aged and elderly people who are obese or have poor knee joints should be cautious about climbing mountains and stairs. If you feel knee discomfort when climbing mountains or stairs, don't stick to it.
I usually don't have the habit of exercising, and I suddenly go berserk
For people who usually have no exercise habits and sit for a long time every day, the strength of the leg muscles is usually insufficient, and sudden long-term walking is easy to cause knee joint instability and knee injury.
Suggestion: When walking, the body should feel natural and comfortable, and the pace should not be too large.
A "distress" signal from the knee joint
Knee pain
There are many causes of knee pain, but the more common causes are:
● Aging and degeneration of the knee joint;
● Knee injuries: such as meniscus injury, tendon injury, ligament injury, etc.;
● Various arthritis: such as osteoarthritis, rheumatoid arthritis, etc.
In addition to this, knee joint infections, vascular lesions, tumors, etc. may also cause knee pain.
There is a rattle in the knee
● The occurrence of physiological crisp snapping may be caused by cartilage friction, meniscus snapping, tendon friction, etc., or synovial hyperplasia, if it is not accompanied by pain, then this kind of snapping is a normal physiological phenomenon and usually does not need to be treated.
● The knee joint makes a "creaking" sound, that is, bone friction rub, which may be degenerative osteoarthropathy and arthritis.
Do these 5 points with knee pads
Control your weight
Weight loss can greatly reduce the burden on weight-bearing joints and reduce wear and tear on knee joints. It is recommended to maintain a low-oil, low-fat, low-calorie diet, eat more fruits and vegetables, and control the intake of staple foods.
Balanced nutrition, pay attention to calcium intake
It is recommended to eat a balanced and nutritious diet. Typically, healthy adults get enough calcium from foods such as milk, leafy greens, fish, soy products, etc.
Note: Menopausal women, osteoporosis patients and the elderly with poor absorption capacity are recommended to take calcium tablets under the guidance of a doctor.
Normative movement
For healthy adults, a good exercise regimen for the joints is to warm up for 10 minutes before exercise and do 30 minutes of moderate-intensity physical activity every day, no less than 5 days a week.
Suggestion: The exercise method can take cycling, swimming, etc., and different age groups should match different exercise intensity, for example, the elderly can appropriately reduce the exercise intensity, choose walking, tai chi and other low-intensity exercises to avoid sports injuries.
Keep warm
Warm compresses have the effect of dilating blood vessels, improving local blood circulation, promoting local metabolism, and can also relieve muscle spasms, relax nerves, and improve tendon flexibility.
Note: The temperature should not be overheated when applying hot compresses, and people suffering from acute inflammation, thrombophlebitis, peripheral vascular diseases, and local skin trauma should not apply hot compresses.
You can support your knees by sitting and raising your legs
Sit on the stool with your hands on the side of the stool close to the edge of the stool, stretch one knee straight when you exhale, slowly return to the initial position when you inhale, maintain each movement for 5~10 seconds, do 10 for each group, and do 2~5 sets for each knee.
This movement can help to strengthen the knee extensor muscles (quadriceps, etc.) and can be tried by anyone who does not have serious knee lesions or pain.
Source: Henan CDC CCTV Life Circle