Run 5 km a day knee injury running how to protect the knee

The feet, calves, knees, thighs, hips, lower back, core and arms are all components of running dynamics, and any problem with any one link will affect the normal operation of the entire chain, with the knees being the most likely to have problems.

Does running 5km a day hurt your knees?

It may or may not hurt. There are many factors that influence whether running hurts the knees, such as whether the running posture is correct, whether the speed is reasonable, whether the running shoes are normal and suitable, and the condition of the road, etc. It is impossible to give an answer regarding the distance of 5KM and the frequency of running every day. 1. If you are high-intensity anaerobic training, every day without rest, it is very likely to morning knee injury. 2. If your finish time is 1 hour, in the easy aerobic zone, then this is not different from your post-meal walk, so it will not cause knee damage.

Deep Squat Jumping

The deep squat jump is a lower body exercise. Imagine your buttocks going down in a diagonal backward position, and your knees will naturally bend instead of starting your knees first. The balance to be maintained after the jump is the main point of this movement. Feet open, slightly wider than shoulder width, feet jump up, back to the squat position, continuous action, each time 10, do 3-5 sets.

Walking lunge

Take a step forward with one foot and then squat down. Place your weight on your torso and back foot, keep your body neutral, don't lean too far forward or back, try not to kneel on your back foot, push your body and front foot back to the starting position using your back foot and core strength, switch sides and do 3-5 sets.

Side lunge

Compared with the front and back, the side movement is more often neglected, but it also needs to be forged. The starting position is the same, but this movement is the right foot to the right side of the step, squat, the back remains straight, the body does not lean forward excessively, the left side is also the same, do 3-5 sets.

Mountain climbing pose

Open your feet shoulder-width apart and prepare in a stick pose. Bend your left foot to touch your left elbow, keeping your back horizontal, bend your right foot to touch your right elbow, and replace your left and right feet quickly in a running-like manner, the faster the more explosive you can train, do 30 seconds.

Stretch band walking exercise

The elastic band to the thighs, feet open to the elastic band slightly tense state, hands in the waist, with the power of the hip to lift the left foot, maintain 20 seconds, and then change the right side, this action is very helpful to stabilize the pelvis and the power of the gluteus maximus, and then the help of the elastic band, so you feel know how to force the gluteus muscle group.