Does running really hurt your knees?

Running is a simple and convenient sport. You just need to put on your running shoes and find a safe environment to run. Running is a favorite sport for many office workers. However, many people who run regularly have knee pain. So does running really hurt your knees?

Image source: People's Daily Online

Incorrect running posture can hurt your knees!

Improper running posture or excessive load are most likely to damage the knee joint. Incorrect running methods that exceed the load on the knee joint can easily cause "runner's knee", a chronic overstrain injury.

Whether ordinary people or athletes, they may encounter knee injuries during exercise, but "runner's knee" only exists when the knee is overused and is related to the individual's exercise conditions and physical condition.
Both sitting for a long time and high-intensity running can cause joint problems. The incidence rate is lowest among people who run leisurely. Therefore, moderate running is generally beneficial to joint health for ordinary people (non-athletes).

Unscientific exercise is an important cause of knee injuries. For example, not warming up before running will cause a huge impact on the meniscus and even cause patellar comminuted fractures. Incorrect running posture, too long exercise time, too high frequency, and different individual physical fitness are all factors that cause knee injuries.

Therefore, incorrect running method or overuse of the knees can lead to knee injuries.

How to run correctly?

Warm up for 5 to 10 minutes before jogging, and run for 30 to 60 minutes a day. Don't worry too much about the distance.

Lean forward slightly, swing your arms naturally, and place your forefoot on the ground;

Keep the speed to "breathing and heartbeat slightly faster but able to have a normal conversation";

The venue can be plastic ground, asphalt road, etc. Cement ground is not recommended.

Tips: Treadmills should be used with caution . If the settings are not reasonable or the speed is too fast, it is difficult for the average person to keep up with the muscle strength and coordination after fatigue, and it is easy to get injured. In addition, those who are overweight or have knee injuries should seek medical advice.

At the same time, don't be a "weekend hero" and suddenly start exercising. Exercise should be gradual, gradually increasing the amount, and the weekly increase should not exceed 10%. Try not to exercise suddenly.

How to protect your knees?

Control your weight . Patients with knee arthritis due to being overweight account for a large proportion of the patient population. Losing weight can greatly reduce the burden on weight-bearing joints and reduce wear and tear.

Do moderate exercise . The healthiest exercise for joints is to do moderate-intensity exercise for 30 minutes every day, no less than 5 days a week. Warm up before exercise, do moderate activities and stretching. If you do strenuous exercise, warm up for at least 10 minutes. When swimming, the body is basically parallel to the water surface, and the knee joints are basically not weight-bearing, so it is best for the knee joints. Freestyle and backstroke are more recommended for protecting the knee joints.

Keep your joints warm . Avoid getting your knees cold or wet, and wear knee pads if necessary.

Avoid continuous force on the joints . Try to reduce squatting. If you have to squat frequently for work, it is best to change to a low sitting position, such as sitting on a small bench. When sitting or standing for a long time, you should also change your posture frequently to prevent the knee joint from being fixed in one posture and causing strain.

comprehensive:

People's Daily Online: "These movements hurt your knees more than running, and some people do them every day!"

CCTV Life Circle "Running, skipping rope, climbing stairs... hurt your knees? Stop worrying about it, here is the best exercise guide"

Health Times "Does running hurt your knees? Here comes the truth!"