Treadmill is bad for your knees

Treadmill is a relatively common fitness equipment, using the treadmill to fitness or weight loss are more popular items, but also help us to exercise the leg muscles, but there are many people will raise such questions, stepping on the treadmill will hurt the knees? Treadmill on the knee damage?

Does the stepper hurt your knees?

The right treadmill exercise is not much damage to the knee, improper exercise may make the knee injury. Generally speaking, running and jumping sports are associated with the risk of knee injury. But compared to running and jumping and other ground exercises, steppers can reduce the pressure on the knee to some extent. And treadmill is equivalent to climbing steps, mountain climbing, not only to ensure a certain degree of exercise intensity, but also through the hydraulic device to cushion the impact of weight on the joints. But improper treadmill exercise, such as too much intensity, movement is not standard, etc. are likely to cause knee injury.

How to avoid practicing treadmill knee injury

Control the intensity of exercise

Joints and muscles will repair themselves after each exercise. If the frequency of exercise is too high, the joints and muscles can not recover in time, it is easy to cause arthritis, meniscus damage, ligament rupture and many other diseases. When using the treadmill exercise, especially in training the muscles of the legs at the same time can also flex and extend the knee joint, improve the synovial secretion in the knee joint and bone and joint nutrition. And treadmill training up to three times a week, each time no more than 30 minutes, to avoid fatigue of the knee joint due to excessive fatigue, resulting in fatigue injury of the joint, bringing pain.

Control the speed of the treadmill

If the speed of the treadmill is fast and slow, too jumpy, it will increase the pressure on the knee joint, thus damaging the knee. It is recommended that the treadmill exercise should be gradual, from slow to fast, the amplitude from small to large.

Master the standard movement

Substandard treadmill exercise will not only fail to achieve the effect of exercise, but will bring harm to the body. Therefore, in the treadmill exercise, to master the standard action. In the stepping, must not knee buckle, toes and knees should be forward, legs parallel, the body to maintain stability. In alternate stepping body sink, small half squat-like, each step knee joints must not lock, straight, keep the joints relaxed, leg muscles to complete the movement.

Warm up and relax before and after exercise

Lack of warm up and stretching is also easy to make the knee joint in the exercise injury. Therefore, before exercise, warm up slowly, such as: step in place, high leg lift, small vertical jump, etc. Stretch and massage after exercise to fully relax the muscles and help recover from fatigue, maintain joint space and exercise flexibility.

Wear the right shoes

When stepping on the treadmill it is best to wear suitable sports shoes, do not think that at home on the slippers, barefoot to practice treadmill, which will greatly increase the chances of knee injury.

Warm tips

If knee pain occurs during the treadmill exercise, it is best to stop exercising to avoid more serious injuries.