“Running hurts your knees”, this phrase has almost made you tired of hearing, isn’t it! Is running too powerful or are our knees too delicate? Some time ago, a female executive ran on the treadmill for two hours every day in order to slim down, half a year later her patellofemoral cartilage was worn off half, walking difficulty is like paralysis. It can be seen that there is no fragile knee, there is no ruined running, only the wrong way to make people “knee shot”. So, in the running how we should protect their knees? A, treadmill overtime running and outdoor running compared to the treadmill belongs to the “passive running”, not easy to control the knee state when pedaling, the possibility of injury is greater. If you are greedy to run is 2 hours, it will make the knee more stressful. Not much to say, please see the example of female executives in front. Second, the wrong running posture barely running external eight, internal eight, high lift leg running, left and right force uneven …… your running posture is right? The correct posture is the key to avoid all sports injuries. If your running posture is not right, don’t complain about knee pain. A survey from South Africa’s “Health 24” agency showed that 60 percent of knee injuries are related to running posture. If you use it incorrectly, will it feel better? Three, poor road conditions and fast running I heard that increasing the gradient can increase consumption, so you pick those a while uphill and a while downhill road; or you hate the park paths in the eighteen curves of the mountain fast running. Frequent uphill and downhill fast left and right turns are a huge injury to the knee, we take a flat road is not good? Fourth, the big weight forced to run to see the big weight of the fat girl struggling to run, really heartbroken for them! Even if the willpower can stand it, the knee can stand it? Large weight, knee joints may not be strong, and even more fragile because of the weight load. In the rush to lose weight, and forcefully run, the knees must be overwhelmed. You ask the standard of “big weight” BMI (BMI = weight (kg) / height (m) 2) is greater than 30, of course, we hope that we will not use this number. Five, too inspirational playful running Monday night to run 10 km, Tuesday morning training 5 km, 8 km in the evening, Wednesday and then a 10 km, the weekend plan to impact 15 km …… you run on Nike Running to let the small partners are stunned! As an average person who doesn’t want to be an athlete, you really don’t have to run so much and over-exercise to hurt your body, including your knee joints. These habits to protect your knees, do you have them all? 1, ready to run again The preparation activities before running can allow you to reduce sports injuries, warm-up movements for the knee joint are squats, high leg in place, back kick in addition to stretching the thigh muscles also help protect the knee when exercising, the preparation time is no less than 2 minutes. Ready to run again, this must be done, non-negotiable. 2, like choosing a husband to choose running shoes Running masters are almost always running shoes experts, not because of hobbies, but a pair of suitable running shoes can make the movement safer and more effective. The running shoes referred to here are shoes designed only for running sports, not indoor sports shoes, not basketball shoes, and not hiking shoes. Be sure to pick your running shoes in professional sports brands, such as Nike, Adidas, New Balance, Asics, Under Armour. 3, exercise the leg muscles Protect the knee off the muscle god thing? It’s really about it. Muscle wrapped in our bones outside, it is the best protection for the joints. The control of the muscles directly affects the bearing capacity of the knee, say an example you will understand: why can weight lifters lift more than the weight limit of the bones? It’s because there are strong muscles that give support in an instant. The same goes for running, those who have been running for a long time must have moderate muscle mass and beautiful legs. If you do not have a sports base or habit, want to run to start sports, pre-practice muscle strength is necessary. 4, running time outside the maintenance You have developed a good habit of running, very good, but not enough. Good habits in life to care for the knee will make your knee in the running also snicker. The first thing is to avoid getting cold, don’t wear short skirts if you should wear long pants when it cools down, and don’t rinse your legs with cool water. In addition, to reduce excessive squeezing, twisting knee action, such as stretched legs, hard kneeling position to do housework. Finally, wear fewer high heels. Tips: Patellar band is a good thing Whether you are a novice runner or an expert runner, patellar band is your good friend. The patellar band helps to fix the patella, which can improve the stability of the knee when moving and reduce the wear and tear of the meniscus. The initial use may feel awkward, but generally insist on four or five times to get used to it. It’s easy to use, and it’s cheap. These “painful” questions, after reading it, no longer need to ask! Q: Can I continue to run with knee pain? A: If you only have a slight pain when running, you can take two or three days off before running, slow down and shorten the distance. We pay attention to protection, but we should not be petulant out of ignorance. As long as you run, your knees will wear out to some extent, but the human body has the function of self-repair, and a strong knee joint is exercised in repeated wear and repair. But if you have pain even in your daily walking and going up and down stairs, the answer is: you can’t run! And suspend all sports that burden the knee, especially badminton and tennis, climbing mountains and stairs for a long time. Q: Is it an injury if my knee makes a “clicking” sound when I move it? A: If there is only a ringing sound, no redness, no swelling, no pain, and your daily activities are not affected, then no special treatment is needed. This sound is called “popping”, and most people have popping in certain joint positions. This is generally due to the fact that when you sit still for a long time, the lubricating fluid in your joints decreases and you make a sound when you rub, which is a sign that you need to exercise more. If the “clicking” is accompanied by pain or discomfort, there is a problem, not necessarily an injury, but also possibly too much fatigue. Q：What should I do if my knees are swollen from running? A：If the knee swells up immediately after running because of long distance running, you can take the method of cold compress immediately, which is similar to the first aid measures for sprained ankle. After the cold compress, let the knee straighten, keep the level of rest for an hour or two, avoid walking long distances, and suspend exercise for two or three days. If it is slowly swelling up after insisting on running for a period of time, it may be a joint inflammation or fluid accumulation, in this case, please see a doctor quickly!