Can running hurt your knees?
Running correctly will not hurt your knees, and it is good for your knee joints. However, unscientific running, such as incorrect running posture, excessive running intensity, excessive force, etc., is still more harmful to the knee.
The benefits of correct running for the knee
More exercise can help improve the density and elasticity of cartilage, and proper running can make the knee joint more lubricated and increase the smoothness of joint operation, thus helping to reduce the risk of osteoarthritis and prevent premature aging of cartilage; running is also conducive to exercising the muscles around the legs and knees, slowing down the degeneration of the knee, which is beneficial to the health of the knee joint.
What factors can cause knee injuries from running
Not warming up
Before running, there is no warm-up exercise, the body's joints, muscles and other activities are not open to exercise, will easily lead to knee ligament strain; and not enough warm-up, will lead to the knee joint can not secrete enough lubricating ingredients, in the running knee wear serious.
Incorrect running posture
Everyone's running posture is different, in the running process like the pace of the span is too large, feet outside the eight running posture is more likely to increase the wear and tear on the knee cartilage, so that the knee joint to bear more pressure, long-term down on the knee damage is very big.
Unsuitable running shoes
Some people still wear slippers, leather shoes or even high heels when running, which can cause great impact to the knee, increasing the pressure on the knee joint, resulting in damage to the knee joint.
Exercise intensity is too large
The intensity of the exercise is too high, beyond what you can bear, which will make the body's joints, muscles, ligaments and other overload, and the knee will be more vulnerable to injury.
Unsuitable venue
When running in the choice of hard concrete, or uneven hills, poor elasticity, the impact on the knee is very large, is very easy to cause knee injuries, knee pain after running and other phenomena.
How to avoid hurting your knees when running
1, before running a good warm-up, the body's joints, muscle parts are active, can reduce the sports injury to a certain extent. The general warm-up time is about 5-10 minutes, twisting the knee joint, leg press, high leg lift and other actions can be done.
2, when running to choose the right running shoes, do not wear unsuitable shoes to run; running is best in the plastic playground or soil and other more flexible field for good, can relieve some of the pressure on the knee.
3, you can wear knee pads when running, to reduce knee wear to a certain extent, especially for people with knee injuries or wear and tear.
4, the correct posture of running to master, the wrong posture to run not only no exercise effect, but also lead to knee and other parts of the injury.
5, running to control the amount of exercise, it is best not to exceed the range of their own tolerance, a week to run 3-4 times, each time the time in 1 hour or less is good.
