This is a great way to avoid knee injuries while running!

Running is a popular fitness activity. However, running will produce a certain impact on the knees, which may cause knee injuries. To avoid knee injuries caused by running, you need to increase muscle and bone strength and reduce friction and impact.

Specifically, the following points should be achieved:

1. Don’t run too much

The amount of running is different for everyone. There is no uniform standard. It depends on your own muscles and body fatigue. If the leg muscles are too tired, the control of landing steps will become worse, the ability to withstand impact will also be weakened, and severe cases may damage the meniscus and femoral head. Such injuries are often irreversible. Therefore, if you feel tired when running, do not blindly increase the amount of running. You should get enough rest and let your body recover before slowly increasing the amount of running. If you feel your feet landing heavy and there is pressure in your knees, you should stop running.

2. Reduce your running speed

Running at high speed may bring greater impact force to the knees, and the legs will be too vertical when landing. The knee joint has less bending, which weakens the muscle cushioning effect, so the knees directly bear the impact force. Therefore, although some people do not run a long distance every day, they still suffer knee injuries because they run too fast.

3. Pay attention to your running posture

When running, you should try to keep your ankles just below or slightly behind your knees, so that they can act as a good cushion when your knees bend. In addition, try to land on the forefoot, with the center of gravity between the big toe and the second toe. If you deviate from this force point, the impact on the knees will increase. Finally, you must maintain your body balance and avoid swaying from side to side. You should not step forward too much or swing your arms too much. The front of the knee can bear the most pressure. Swinging too much will change the position of the center of gravity and cause the knee to bear more impact force.

There are four points to note for healthy running:

1. Timely. People who have the habit of running need to choose the amount of running according to their age. As they get older, they should reduce the amount of training appropriately. At the same time, you should pay attention to the season for running. For example, a "night owl sleeper" does not need to force himself to change his living habits to do morning exercises. He can schedule his running time in the afternoon or evening.

2. Appropriate amount. Fitness runs should not exceed 4 times a week, and the total amount should be less than 30 kilometers. If you still have energy and strength, you can practice other exercises besides running, especially exercises that reduce impact on the knee joints. It can be low-impact dance, upper body strength training, mat training, elliptical machine, etc.

3. Suitable for the body. Arrange training plans according to individual differences. You should increase your training volume step by step according to your own situation, listen to the call of your own body, and don't deliberately copy other people's training volume.

4. Pain problem. When you experience muscle, joint pain or other discomfort during running training, you should make timely adjustments; if the discomfort cannot be eliminated, you should stop training, rest and recuperate, or consult a training expert to find the crux of the problem and solve it before continuing training again. Exercise is "half a doctor" and can cure these diseases of the body. It is well known that exercise can strengthen the body, lose weight and reshape the body. Little do people know that many illnesses will be alleviated or disappear after exercise, and exercise actually plays the role of "half doctor".

anxiety. How would it feel to have a refreshing workout after a busy day at work? Dr. David Yoshizawa, director of the Department of Sports Medicine at the Medical University of South Carolina, said that exercise can promote the production of a chemical called endorphins in the brain, which can improve mood and relieve tension and anxiety.

arthritis. People with arthritis may find it difficult to perform regular exercise on land, and the best solution is to exercise in water. The resistance of water is 12 times that of air, and the buoyancy of water reduces the pressure on the joints, thus strengthening muscles without damaging the joints. If you experience joint pain when you wake up in the morning, it may be best to schedule your workouts for later in the day.

Headache. A leisurely walk in the park or cycling at home is a good option, suggests psychiatric registered nurse Kerilyn Sims.

Osteoporosis. If bone density is too low, weight-bearing and resistance training are the best options, and even the lowest intensity exercises can produce results. Squats and shoulder raises can effectively exercise multiple joints and muscles, thereby strengthening bones.

Depression. If you find yourself feeling down and showing signs of depression, start exercising. Moderate-intensity exercise can help treat any degree of depression. Especially when exercising with "fitness friends", you can better overcome loneliness.

menopause. Menopausal women should participate in 2-3 strength training sessions and 5 cardiopulmonary exercises per week to prevent excessive weight gain after menopause and keep their metabolic rate normal.

Low back pain. Lower back pain in middle-aged people is mostly caused by poor posture and weak core muscles (waist and abdominal muscles). Exercising the waist and abdomen can enhance muscle control and improve the stability of the spine. The best exercise is the plank pose. The specific method is: lie prone on the fitness mat, support your body with your elbows and toes, lift your whole body off the bed, and keep your torso and legs tense.

Fibromyalgia. Fibromyalgia is not like arthritis in that the condition changes over time, with pain affecting different muscle groups. Walking, swimming, and cycling can effectively relieve symptoms. Be sure to do a thorough warm-up before exercising, start with the simplest movements, and avoid over-exercise.