Treadmill running overtime
Compared with outdoor running, the treadmill belongs to "passive running", and it is not easy to control the knee joint state when pedaling, so it is more likely to be injured. If you run greedily for two hours, it will put more pressure on your knees. Not much to say, please refer to the previous example of female executives.
Run in the wrong position, reluctantly
Outside figure eight, inside figure eight, running with high legs, uneven strength from left to right ... Is your running posture right? Correct posture is the key to avoid all sports injuries. If you run in the wrong posture, don't complain about your knee pain. According to a survey conducted by South Africa's "Healthy 24" organization, knee injuries of six adults are related to running posture. Can you feel better if you use it wrong?
Run fast in bad road conditions
I heard that increasing the slope can increase consumption, so you choose those roads that go uphill and downhill for a while; Or you can run fast on the park trail that can't wait for the eighteen bends of the mountain road. Often going up and down the slope and turning left and right quickly do great harm to the knee. Why don't we take the smooth road?
Forced running with load
Seeing those fat girls with heavy weights running hard, I really feel sorry for them! Even if willpower can stand it, can knees stand it? The knee joint may be weak because of heavy load, or even more fragile because of heavy load. Try to lose weight, run hard and hard, and your knees must be overwhelmed.
You ask the standard of "heavy weight"? Body mass index (BMI = weight (kg)/height (m) 2) is greater than 30. Of course, we hope no one will use this number.
Too inspirational to play hard.
Run10km on Monday night, 5km in the morning exercise on Tuesday, 8km in the evening,10km again on Wednesday, and plan to hit15km on the weekend ... Your running volume on Nike Running has stunned your friends! As an ordinary woman who doesn't want to be an athlete, you really don't have to run that much. Excessive exercise hurts your body, including your knee joint.
Do you have the following habits to protect your knees?
Run when you're ready.
Warm-up activities before running can help you reduce sports injuries, especially in autumn, when the temperature drops, you are more likely to get injured. Warm-up exercises of the knee joint include squatting, leg lifting in situ and kicking afterwards. In addition, stretching the thigh muscles also helps to protect the knees during exercise, and the preparation time is not less than 2 minutes. Run when you're ready. This must be done and there is no room for discussion.
Choose running shoes like a partner.
Almost all runners are experts in running shoes, not because of hobbies, but because a pair of suitable running shoes can make sports safer and more effective. The running shoes mentioned here are specially designed for running, not indoor sports shoes, nor basketball shoes, nor hiking shoes. Be sure to choose professional sports brand running shoes.
Exercise leg muscles
What is protecting knees and muscles? It's really about it. Muscle wraps our bones and is the best umbrella for joints. Muscle control directly affects the endurance of the knee. Let's take an example to understand: why can weightlifters lift more weight than their bones can bear?
Because there are powerful muscles to support in an instant. Running is the same. People who run for a long time must have moderate muscle mass and beautiful lines. If you have no exercise foundation or habit and want to start exercising by running, it is necessary to practice muscle strength in the early stage.
Maintenance outside running time
You have formed a good habit of running, which is good, but not enough. A good habit of maintaining your knees in your life will make your knees smile when you run. The first thing is to avoid catching a cold. Wear trousers instead of short skirts when cooling down, and don't wash your legs with cold water. In addition, it is necessary to reduce the excessive squeezing and twisting of the knee joint, such as crossing one's legs and kneeling hard to do housework. Finally, wear less high heels.
Tip: Patellar strap is a good thing.
Whether you are a novice runner or a master runner, the patellar girdle is your good friend. Patella band helps to fix patella, which can improve the stability of knee joint movement and reduce the wear of meniscus. It may be awkward at first, but you get used to it after four or five times. This thing is easy to use and cheap.
I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.