How does running affect the knee joints?

Running is probably one of the teaching methods that most people like very much now. This fitness method is relatively rich and convenient. You only need to do a few simple exercises after eating. It is not only helpful for weight loss, but also can prevent various diseases. In fact, running exercise seems simple, but in fact we also need to do a good job of preventing joints. So how much does running affect the knee joints?

Running Bailiwei hurts knee

The knee joint is the part of the body that bears the greatest pressure when running, and the load can reach 7-10 times the body weight. Due to excessive exercise or congenital abnormalities of the knee synovium, the knee joint repeatedly flexes and extends when running, causing excessive pressure on the joint ligaments and cartilage, leading to damage to the ligaments and cartilage of the knee joint, so you will feel knee pain when running.

Someone has done special research and found that the probability of knee injury during long-distance running is 75%. Among long-term running enthusiasts, many have some injuries to their knees, but the degree varies. Studies show that young, amateur runners are more likely to develop runner's knee. This may be because amateur running enthusiasts do not understand scientific exercise and sometimes they exercise too much when running. On the other hand, because it is a hobby, they do not know some professional sports protection knowledge, and they do not pay attention to warm-up exercises before running, so their knees will be strained faster.

Scientific exercise to avoid knee injuries

If you want to exercise by running, it is best not to run day after day. You can appropriately intersperse other sports, such as swimming, cycling, etc. Do sufficient warm-up exercises before running, such as stretching your legs, bending over, etc. When you start running, you should jog slowly at first and then speed up to sprint, so that the muscles and joints of the whole body can become coordinated, which can reduce sports injuries.

1. Squat into a horse stance, hold for 5 seconds, and repeat 20 times, making sure that your knee is between your first toe and your second toe.

2. Stand on a 8 to 12 cm step or box, slowly lower one foot, making sure the knee is between the first and second toes, and repeat 20 times.

3. For the front thigh muscles, stand with your left calf bent backward. Use your left hand to pull the instep of your left foot, pull your left heel closer to your buttocks, hold for 15 to 30 seconds, and then release. Then switch to the other side.

We all say that long-term running can easily hurt the joints, but in fact, proper running will not only not hurt the joints, but will also speed up the movement of the joints, which will help us when we run and walk in the future. During the running process, because of the constant trembling movement, we must also ensure even breathing. This is to prevent ligament sprains or uneven breathing, which may cause damage to the internal organs.