now
Exercise has become a "compulsory course" for many people every day.
And in many sports,
Running is deeply loved by many people.
Recently, a circle friend sent for help and said
There are all kinds of sayings about running on the Internet.
The most popular saying is that running will hurt your knees.
Is this really the case?
Zhao min
Peking University Third Hospital
Deputy chief physician of orthopedics
Does running really hurt your knees?
Improper running posture or excessive load is the most likely to damage the knee joint.
Incorrect running method exceeds the load of knee joint, which will easily lead to "running knee", which is a chronic overwork.
No matter ordinary people or athletes, they may encounter the problem of knee joint injury in sports, but the "running knee" only exists in the situation of knee overuse, which is related to personal sports and physical fitness.
Both sitting without running and high-intensity running can cause joint problems, and the prevalence rate is the lowest among people who run at leisure, so proper running is beneficial to joint health for ordinary people (non-athletes) as a whole.
Unscientific exercise is an important cause of knee injury. If you don’t warm up before running, it will have a huge impact on the meniscus and even cause comminuted fracture of the patella.
Incorrect running posture, too long exercise time, too high frequency and different physical qualities of individuals are all factors that cause knee joint injury.
Therefore, incorrect running methods or excessive use of knees will lead to knee injury, but you can’t stop exercising completely.
Action points:
Warm up for 5 ~ 10 minutes before jogging, and the duration of pure running is 30 ~ 60 minutes every day, so don’t care too much about the distance;
The body leans forward slightly, the arm swings naturally, and the forefoot touches the ground;
Keep the speed "breathing, heartbeat is slightly faster but you can talk normally";
Plastic ground, asphalt road, etc. are selected for the site, and cement ground is not recommended.
These movements hurt your knees the most.
Step 1 sit still for a long time
An internationally authoritative study once pointed out that the incidence of arthritis in fitness runners is 3.5%; For sedentary people, the incidence of arthritis is as high as 10.2%! Long-term sedentary articular cartilage will gradually lose nutrition and "starve to death". Therefore, proper exercise can prolong the life of the knee. But the premise is to master scientific methods and avoid unnecessary damage.
Step 2 climb mountains and stairs
Old people, overweight people and people with knee injuries had better crawl less. Don’t insist on climbing if your knees are uncomfortable.
When going up the mountain (stairs), the wrong posture can easily hurt the knee, and the knee will bear about three times its own weight.
When going down the mountain (stairs), the knee will not only bear the impact of the ground, but also increase the wear of the knee.
Therefore, it is not recommended to climb mountains and buildings as daily exercise.
Tip: There is a knee injury. When going upstairs, the good leg goes first, and when going downstairs, the bad leg goes first.
Step 3 jump rope
The risk of skipping rope to knee joint is mainly related to the venue.
Generally, the concrete floor downstairs in a residential area can’t provide an effective buffer for the impact force when skipping rope falls to the ground, and it is easy to hurt the knee for a long time.
Key points of skipping rope:
Choose plastic floor or cement floor to pave plastic mat;
When jumping, keep your feet close to avoid bending your knees greatly;
The take-off height is 2 ~ 4 cm to ensure that the skipping rope just passes through the soles of the feet;
Shake the rope with wrist strength and keep the big arm close to the trunk.
4. Riding a bike in the wrong posture
If you ride too hard, or take some wrong riding posture habits, it will also have certain health risks to your knees.
Action points:
The height of the seat is adjusted to: when the foot steps on the lowest position, the knee joint slightly bends about 170;
Hold your head high while riding, keeping your knees and toes facing forward;
Keep riding at a constant speed, and don’t suddenly increase the speed by force;
Exert force on the thigh and step on the pedal with the first third of the sole of your foot.
5. I don’t have exercise habits at ordinary times, and I suddenly run away.
For people who don’t have any exercise habits at ordinary times and sit for a long time every day, leg muscle strength is usually insufficient, and sudden long-term walking is easy to cause instability of knee joint position.
Suggestion: Try to avoid striding, don’t stretch your front legs too far, avoid tightening your legs or knees and step forward, so that your body can walk naturally, comfortably and moderately.
Step 6 sit cross-legged
When sitting cross-legged, the knee joint is in a state of flexion. Under the action of gravity, it will bear the sinking force, resulting in uneven stress on the inside and outside. Over time, the knee joint is also prone to deformation.
Suggestion: when you can’t help sitting cross-legged, bend only one leg at a time, try to be natural and comfortable, and don’t force your feet down, which can reduce the damage to your knees to some extent.
Step 7 squat for a long time
When the squatting posture is greater than 90 degrees, the compression of the medial knee joint will become larger, resulting in the wear of the medial patella.
Suggestion: Try to control the toilet time in squatting position within 3 minutes.
These symptoms appear in the knee joint.
May have suggested joint damage.
If you can’t remember your knee joint at all, first of all, it shows that it is healthy. When you start to pay attention to your knee joint, it may indicate that there are some problems with it.
Then there are probably two kinds of problems that often appear in our knee joint:
1. it hurts
This is the most common situation. Suddenly, I feel pain in my knee. The pain varies from light to heavy. Another is its position. If you touch your left knee with your palm, buckle the patella above your knee with the palm of your hand. After buckling it, when your thumb naturally droops, you can touch a gap. This is the gap on the inside of the knee. If this position is painful, you should be careful about meniscus or osteoarthritis. If this position is further up.
Step 2 make a noise
Sometimes there will be some noise in the knee joint, a crisp snap, without pain, which may be some physiological snap, such as synovial hyperplasia. If you have degenerative osteoarthropathy and arthritis, its noise is very characteristic, just like when you hold a handful of snow in winter, the snowball makes a creaking sound. This feeling of holding snow is a very typical manifestation of osteoarthritis, called bone rubbing sound.
You can protect your knees by sitting and lifting your legs.
The first method:
When the leg bends to 90 degrees, the calf and thigh are basically in a vertical state. At this time, you can slowly extend the leg from 90-degree knee flexion to straightness, and pause for 5~10 seconds. You should feel the muscles in front of the thigh, especially the muscles in the inner thigh, exerting force and straining, and then slowly relax it to the knee flexion position. This is the first time.
We can repeat this cycle for 20 ~ 30 times, and this is a group, and we can do 2 ~ 3 groups every day.
Note: If you feel tired the next day, it means that this intensity exercise is appropriate. If you feel relaxed after exercise, you may need to correct your movements or increase your strength and frequency.
The second method:
You can step on something under your feet. At this time, the angle of bending your knees is less than 90 degrees. Slowly straighten it, straighten it to the position of 0 degrees, keep it for 5~10 seconds, and do reciprocating training.
Leg-lifting in sitting position is suitable for both sick patients and healthy people. It is a very basic training, so everyone should develop such a habit, and its application scenario is very wide. You can do such a training whether you are in the office or on a business trip.
Note: If the joint is in the inflammatory stage of redness, swelling, heat and pain, you should rest instead of doing any strength training, even if it is mild, and you should wait until the inflammation is relieved, the symptoms are relieved, or even disappear before starting strength training.
These symptoms appeared in the knee joint.
May have suggested joint damage.
If you can’t remember your knee joint at all, first of all, it shows that it is healthy. When you start to pay attention to your knee joint, it may indicate that there are some problems with it.
Then there are probably two kinds of problems that often appear in our knee joint:
1. it hurts
This is the most common situation. Suddenly, I feel that my knee begins to hurt. The pain varies from light to heavy, and the other is its position. If you touch your left knee with your palm, use the palm of your hand to buckle the patella above your knee. After buckling it, when the thumb naturally droops, you can touch a gap. This is the gap inside the knee joint. If this position hurts, you really have to be careful. For example, there will be some problems like meniscus or osteoarthritis. If this position is higher or lower than the knee joint, it may come from the ligament, so we judge it according to the painful part.
Step 2 make a noise
Sometimes there will be some noise in the knee joint, a crisp snap, without pain, which may be some physiological snap, such as synovial hyperplasia. If you have degenerative osteoarthropathy and arthritis, its noise is very characteristic, just like when you hold a handful of snow in winter, the snowball makes a creaking sound. This feeling of holding snow is a very typical manifestation of osteoarthritis, called bone rubbing sound.
You can protect your knees by sitting and lifting your legs.
The first method:
When the leg bends to 90 degrees, the calf and thigh are basically in a vertical state. At this time, you can slowly extend the leg from the 90-degree knee bend to the straight, and pause for 5~10 seconds. You should feel the muscles in front of the thigh, especially the muscles in the inner thigh, exerting force and tightening, and then slowly relax it to the knee bend position. This is a time.
We can repeat this cycle for 20 ~ 30 times, and this is a group, and we can do 2 ~ 3 groups every day.
Note: If you feel tired the next day, it means that this intensity exercise is appropriate. If you feel relaxed after exercise, you may need to correct your actions or increase your strength and frequency.
The second method:
You can step on a whole box of cans under your feet. At this time, the angle of bending your knees is less than 90 degrees. Slowly straighten it to the position of 0 degrees, keep it for 5~10 seconds, and do reciprocating training.
Leg-lifting in sitting position is suitable for both sick patients and healthy people. It is a very basic training, so everyone should develop such a habit, and its application scenario is very wide. You can do such a training whether you are in the office or on a business trip.
Note: If the joint is in the inflammatory stage of redness, swelling, heat and pain, you should rest instead of doing any strength training, even if it is mild, and you should wait until the inflammation is relieved, the symptoms are relieved, or even disappear before starting strength training.
Six things to prolong the service life of the knee
Knee joint should be used sparingly, and only by protecting it can its service life be prolonged;
Step 1 control your weight
Patients with knee arthritis caused by overweight account for a large proportion of the sick population. Losing weight can greatly reduce the burden on weight-bearing joints and reduce wear and tear.
2. Exercise with restraint
The healthiest exercise program for joints is: 30 minutes of moderate-intensity physical exercise every day, no less than 5 days a week.
Warm up before exercise, exercise and stretch properly. If you do strenuous exercise, warm-up time should not be less than 10 minutes.
When swimming, the body is basically parallel to the water surface, and the knee joint is basically free of load, so it is best for the knee joint. Freestyle and backstroke are more recommended to protect the knee joint.
3. Pay attention to joint warmth
Avoid cold and damp knees, and wear knee pads if necessary.
Step 4 supplement calcium
Especially women over 40. When osteoporosis occurs, joints are prone to illness.
5. Shoes should be suitable
Whether walking or other sports, you should choose a pair of suitable shoes. Sports shoes with elasticity, slightly thicker soles and slightly thicker heels are the best for joints.
6. Avoid continuously exerting force on joints.
Try to reduce squatting as much as possible. If you need to squat frequently, you’d better sit in a low position, such as sitting on a small bench. When sitting and standing for a long time, you should always change your posture to prevent your knee from being fixed in one posture and being strained.
Note: Don’t exercise easily when your knee hurts. If there is injury or pain in the knee, you should see a doctor in time and standardize the treatment. Consult a doctor and make a suitable recovery exercise plan according to your own situation and illness.
Knee pad tips
1. Improper running posture or excessive load is the most likely to damage the knee joint.
2. These actions hurt your knees the most: sedentary, skipping rope, climbing mountains and stairs in the wrong posture, riding a bicycle in the wrong posture, having no exercise habits at ordinary times, suddenly running away, sitting cross-legged and squatting for a long time.
3. These symptoms of knee joint may have indicated joint damage:
Pain: the gap inside the knee joint hurts, and there may be problems with meniscus or osteoarthritis;
Sound: Osteoarthrosis and arthritis will cause bone rubbing sound.
4. Sitting leg lifting is a basic training suitable for both sick patients and healthy people.
5. Extend the service life of the knee: control the weight, exercise with restraint, pay attention to joint warmth, supplement calcium, fit shoes, and avoid exerting force on joints continuously.
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