Treadmill running hurt knees?

In modern society, many people, especially white-collar workers, are keen to do fitness cards, running on treadmills in the gym, or purchase treadmills at home as a way of fitness. Although treadmill running is loved by more and more people, but there are also treadmill injury knee this argument comes along. In fact, treadmill running will hurt the knee?

Does running on a treadmill hurt your knees?

Scientific use of treadmill generally will not hurt the knee, but if the use of treadmill running when using the wrong method, too much intensity, posture is not right, etc. may cause knee injury.

The reason why treadmill hurts knees

Wearing the wrong shoes or even not wearing shoes to run

Some people like to run on the treadmill with bare feet, and others wear leather shoes to run. This does not play a cushioning role on the knee pressure, easy to hurt the knee.

Speed can not keep up with the treadmill

Running on the treadmill, the treadmill is running at a fixed speed, if you follow the same speed, running on half an hour or even an hour, it is easy to happen that you can not keep up with the pace of the treadmill. When you can't keep up with the rhythm, once wear and tear, twice wear and tear. It is easy to form shock damage to the meniscus and cartilage of the knee joint.

Irregular movements

The joint connecting the femur and patella of the knee can only be flexed and extended back and forth, so when running, the direction of the knee and the direction of the toe should be consistent, if skewed, the medial and lateral ligaments are twisted and stretched for a long time will become loose, the ligaments are pulled loose, the muscles are affected to achieve balance, which leads to knee injuries.

Overweight people easy to hurt the knee

The general height of ordinary people, weighing more than 80kg or 90gk, is not recommended to run with the treadmill. Because overweight people are overweight, the use of treadmill running, the bearing force of the knee and ankle bearing force is too large, the impact pressure, easy to cause knee injuries. For overweight people, it is recommended to pedal a bicycle, sitting position, with the kind of backrest.

Too much strength

The pressure on the knee and ankle joints when walking normally is 1.5 times their own weight, and the pressure on the knee and ankle joints when running is 4 times to 5 times their own weight. In addition, the intensity of treadmill running is too large, too long, the knee and ankle joints are subject to greater impact, more likely to occur the phenomenon of knee injury.

How to avoid treadmill running knee injury

Wear comfortable running shoes

Some running shoes with lightweight materials and cushioning structure can help reduce the pressure on the knee when running. Runners with normal arches can choose to wear comfortable running shoes, and for runners with low arches and high arches, they can choose the appropriate shoe type. Wearing comfortable jogging shoes can effectively reduce the damage to the knee when running.

Warm-up exercise cannot be missing

The speed of the treadmill is fixed for a certain period of time, and it continues to run even if your body is not ready. Always start at the lowest speed when warming up and manually and slowly crank up the speed. The practice of suddenly increasing speed without an adequate warm-up can easily lead to knee injuries.

Get a good grip on your running speed

According to the actual condition of your body, keep adjusting the speed until you are fully adapted to it. When you stop running, be sure to gradually reduce the speed until your feet can easily stand on the fixed pedals on both sides of the running belt. Strictly follow the principle of "warm up - running - relaxation".

The correct running posture

Treadmill running landing is the heel outside first, then quickly over to the heel inside, then over to the forefoot, and finally the forefoot off the ground. The knee joint is in line with the direction of the toes, the hip joint should be relaxed, and the thighs drive the calves. Arm swing with relaxed shoulder joints, bent elbows and half-clenched fists. The swinging arm action takes the shoulder joint as the axis, the hand can be close to the chest, but not over the midline of the body, and when swinging back, it can be close to the height of the hip.

Do stretching after running

A proper warm-up (1-2 minutes of brisk walking or jogging) followed by stretching is more effective because the muscles are not so stiff and are more easily activated at that time. Stretching after running is even more important, it can effectively reduce muscle soreness the next day and also better improve your flexibility. When you take a break from running, you can spend 10-30 minutes a day doing some preventive stretching, which is very good for keeping your body in balance while running. Because most people will feel that one side of their body is sore than the other, such as the right foot often on the gas pedal and brake, the right hand often with the mouse, etc.. When running will naturally favor the side with less soreness, which over time will cause more damage to one side of the knee.