First, the treadmill runs over time
Compared with outdoor running, treadmills are "passive running," and it is not easy to control the state of knee joints in the depression. The possibility of injury is even greater. If you ran out of greed for two hours, it would make your knees more pressureful.
Second, posture is too strong to run wrong
Outer eight characters, inner eight characters, high leg lifts, uneven left and right force... Is your running posture correct? Correct posture is the key to avoiding all sports injuries. If you don't exercise, don't complain about knee pain. A survey from South Africa's Health 24 institute revealed that there are 6 adult knee injuries related to running. You use it wrongly. Is it okay?
Third, the difference between fast running conditions
I heard that increasing the slope can increase consumption, so you pick those roads that are going uphill for a while downhill; or you can't wait to jog on a park trail on the 18th bend. Frequent climbing up and down the slope, and turning right and left quickly are all great injuries to the knee. Isn't it easy to walk a flat road?
Fourth, large-scale weight running
It was really distressing for them to see a fat girl with a big weight running hard! Even if the willpower is acceptable, can the knee stand? Large body weight, knee joints are not necessarily strong, and even more vulnerable to heavy loads. I am eager to lose weight, and my strength is also forced to run. The knee must be overwhelmed.
Do you ask about the "big weight" standard? The BMI index (BMI = weight (kg) / height (m)^2) is greater than 30. Of course, we hope that everyone will not use this figure.
Five, too inspirational play run
Running 10 kilometers on Monday night, 5 kilometers on Tuesday morning, 8 kilometers in the evening, another 10 kilometers on Wednesday, and 15 kilometers on weekends. Your run on the running APP has shocked the little friends! As an ordinary sister who doesn't want to be an athlete, you really don't have to run so much and you do too much exercise, including the knee.
Following these habits of protecting the knee, do you have it?
1, ready to run again
Preparing before running can help you reduce sports injuries. The warm-up movements for the knee joints are raised, the legs are elevated, and the kicks are kicked. In addition, stretching the thigh muscles also helps to protect the knees during exercise. The preparation time is not less than 2 minutes. When you are ready to run again, this must be done without consulting.
2, choose runners like election partner
Most runners are runners, not because of hobbies, but a pair of suitable running shoes to make sports safer and more effective. The running shoes referred to here are shoes designed for running sports only, not indoor sports shoes, nor basketball shoes, and more not hiking shoes. Be sure to pick your running shoes among professional sports brands.
3, exercise leg muscles
Protect your knees and muscles? It really matters about it. The muscles are wrapped around our bones and it is the best umbrella for the joints. The muscle control directly affects the bearing capacity of the knee. You can understand, for example, why the weightlifter can lift the weight beyond the limit of the bone load.
It is because there is a strong muscle that gives support in an instant. The same is true for running. Those who have long-term running must have well-muscled legs and beautiful lines. If you don't have the basics or habits of exercise and want to start exercising with running, it is necessary to train muscle strength in the early stages.
4, outside the running time of maintenance
You have developed a good habit of running. It's good, but it's not enough. The good habit of keeping your knees in your life will make your knees giggle while running. The first is to avoid catching cold. When wearing cool trousers, do not wear short skirts. Do not rinse your legs with cold water. In addition, it is necessary to reduce the excessive compression and twisting of the knee joints, such as squats and legs, and hard kneeling as housework. Finally, less wear high heels.
Tips: The cheekbones are a good thing
Whether you are a novice runner or a runner, the shin belt is your best friend. The tibial belt helps to fix the sacrum, which improves the stability of the knee and reduces the wear of the meniscus. The initial use may feel awkward, and it usually takes four or five times to get used to it.
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