Does brisk walking hurt your knees?

As weight loss has become a popular topic, a variety of weight loss methods have come out. Brisk walking as a relatively simple way to lose weight, loved by many people. But if the brisk walking is not the right way, it is possible to cause damage to the body. So brisk walking has an effect on the knees? Will brisk walking hurt your knees?

Can brisk walking hurt your knees?

In brisk walking, the knee joint is more important. Generally speaking, brisk walking according to the correct way, it will not cause damage to the knee. But if you brisk walking posture and venue and so on is not correct, then a long period of brisk walking down, for the knee is a certain damage.

Reasons for brisk walking knee injury

Did not do warm-up exercises

Before brisk walking, what warm-up exercises are not done directly to start, so that the human body's muscles and ligaments are not stretched, the joints are not open, the sudden acceleration of walking speed, brisk walking, is very easy to cause knee ligament strains.

Unsuitable shoes

When walking fast, you can wear running shoes, do not wear high heels, sandals, leather shoes, etc.. Wearing unsuitable shoes will also increase the impact on the knee in the brisk walking.

Site selection is not appropriate

Fast walking site selection is also very important, if fast walking distance is the road is not flat or is not spacious enough will affect the effect of fast walking. And the road surface is not flat for the impact on the knee joint will also increase.

Fast walking too fast

The beginning of the brisk walking on the strong requirements of their own to follow the speed of how much distance, or brisk walking too often, the body parts do not get rest. Not only can not achieve the desired effect, but will be more than their own limits and make the body suffer injuries.

Brisk walking how to do to prevent injury to the knee

Warm up before brisk walking

Although brisk walking is relatively easy compared to other sports like running, but also can not ignore the warm-up step. Before the brisk walk, you can carry out the movement of the knee joint, half squat, two hands holding the knee, twist the knee clockwise, do 10 times, then twist the knee counterclockwise, so that your knee joint activities.

Choose a flat surface for your brisk walk

Venue try to choose a more soft flat ground for exercise, to avoid the impact of the ground on the knee joint too much during the exercise.

Do not walk too much intensity

Each brisk walking time control in 30-60 minutes, the number of times a week about 4-5 times. At the beginning of the brisk walking, according to their own physical condition to adjust, can be appropriate to slow down a little, and then gradually increase the intensity, pay attention to the gradual, not anxious.

Fast walk after doing relaxation action

After the brisk walk, you can walk for a few minutes, stretch the body, pat or massage the calves and thighs, to relieve the stiffness of the leg muscles and promote blood circulation.