The more you run the knee, the more abandoned？Most of the way running is wrong

• by proamteam
• April 30, 2024

Changsha Evening News all -media reporter Yang Yunlong Correspondent Zhong Guizhen Wu JingSpring blooming is the good season of exercise. Running this low -cost and many exercise is sought after by the public.Recently, the news of “more running and the more abandoned knees” was circulated on the Internet.Does running really hurt your knees?Li Huiping, director and deputy chief physician of Hunan Provincial People’s Hospital, said that running itself is good and healthy. Most of the people who run the knee damage are not right.　　After two months of running, do your knees wear, will running hurt your knees?　　Ms. Huang, 30, is a sedentary office worker. After the weather is warmer, she started running and fitness.After about half a month, she felt a little uncomfortable with her knees but did not care, and insisted on running for two or three days. As a result, the pain in the knee increased and even affected walking.Ms. Huang stopped running and took a break after a while.　　The 35 -year -old Mr. Dai is a designer who seated for a long time every day. If he encounters a relatively anxious project, he will even sit for more than ten hours a day.As the body is blessed and the belly is getting bigger and bigger, Mr. Dai knows that he can’t go on like this, so he takes time every day to run.After running for a month, his stomach became smaller, but his knees were a bit uncomfortable.Mr. Dai did not take a slight discomfort in his heart. He thought it was too long to exercise, and running may not be able to adapt to a sudden.In order to be able to better adapt, Mr. Dai has accelerated the running speed and increased the amount of exercise.As a result, two months later, his knees had severe pain, and even normal upstairs became a problem. When he went to the hospital, he was told that he was worn with knee wear and joint cartilage damage.　　After two months of persistence, the knee was damaged. Is it true that it is true that it is true that it is true that it is true that “the more you run, the more the knees are more abandoned”?　　Li Huiping said that running is a suitable sports sports, and proper running is beneficial to physical and mental health.If you keep the correct running posture and the appropriate amount of exercise, running will not cause additional damage to the knee.Generally speaking, the situation of running and wounding knees often appears in the following situations: large weight, failed to maintain proper physical posture during running, running for no appropriate shoes, insufficient warm -up or warm -up exercises before running, insufficient warm -up exercise time, insufficient time, insufficient warm -up exercise time, insufficient time, insufficient warm -up exercise time, insufficient time for warm -up exercise, insufficient time, insufficient time for warm -up exercise, inadequate time, insufficient time for warm -up exercise, insufficient time for warm -up exercise, insufficient time for warm -up exercise, and insufficient warm -up exercise time.Large exercise and so on.　　When running, avoid these wrong running positions　　”Running is not difficult, but how to maintain the correct posture to ensure that health is a problem that plagues many runners at the moment.” Li Huiping said that many people have not coordinated the movements caused by ignoring the body structure.Even the pain of the shoulder joint.　　Data show that 60%to 70%of runners have had running pain, and the incidence of running pain in running in Malaysia is as high as 90%.So, what are the right running posture?Li Huiping enumerated several wrong running positions:　　Running with chest hump.People with chest -containing back are generally working in the desk for a long time and playing with mobile phones, and it is easy to bring the habit of bowing their heads to running.This kind of population is generally tight on the chest, and then the upper body is tight, and the chest contains, and even the curve of the cervical and upper thoracic spine is too large or too small, resulting in poor shoulder straps and shoulder joints.Swing up, causing the body to shake left and right.Therefore, running down will greatly increase the pressure of the cervical spine, which is easy to cause shoulder and neck discomfort and pain after running. At the same time, the chest humpback will affect the smoothness of the breathing, and the stability of the torso decreases, thereby reducing the overall running efficiency.　　Pelvic running abnormally (step -by -step).Each step is every step like a step, the steps are large, and the steps are low.Step means a greater center of gravity up and down, which will consume greater energy. At the same time, steps can easily lead to extension of the knee, which will cause too much impact on the knee when the ground will cause knee damage.　　Sit and run.Just as the heads will bow their heads, the sedentary people are also prone to sit and run.Sitting and running means that when running, the hip is insufficient, the legs are in the front side of the body’s center of gravity, the overall is loose and sinks, and it looks like “sitting and running.”Sitting and running for a long time will increase spine pressure due to excessive pelvic leaning forward and back pain. At the same time, insufficient pedaling, it is impossible to have sufficient movement and low running efficiency.　　Run in the knee.This situation appears more on female runners.In congenital or acquired X -shaped legs, when running on the ground, the knee buckle and the hip joint are over -harvested.This running posture will greatly increase the pressure on the knees and calves, and it is prone to knee problems or ankle problems, causing pain in these parts.　　Eight -character gait run.People who walk outside usually should pay attention to whether they are running outside the eight -character foot.The main reason for the eight characters when running is insufficient core strength and tight leg muscles. It may also be an outer eight -character step caused by excessive rotation of congenital calves.The outer eight -character gait running will cause abnormal stress effects of ankles, calves and knee joints, increasing the risk of knee and ankle joint injury.　　Do a good job of warm -up exercise, maintain the correct running posture, reduce exercise damage　　Although running is simple, during the running process, the knee joint needs to withstand greater impact and pressure.Li Huiping said that the purpose of having a reasonable run is to consume less energy, high efficiency, and prevent injuries, that is, running “faster, farther, and not injured.”The reasonable running posture mainly includes the following points: the upper body keeps upright, holds the abdomen with the chest, and leans forward slightly; properly plays the arm, half a fist, and the thumb is relaxed on the index finger.Degree, the position of the swing arm does not exceed the middle line of the body, “no elbow is revealed, no hand is exposed”; control the stride, slightly lean forward, do not be too large, the location is close to the bottom of the hip, and the knee joint is curved to bend the body when the ground is on the ground.Slightly leaning forward, 10 degrees to 15 degrees is a reasonable forward angle.　　”The correct running posture is the perfect combination of technical, strength, flexibility and coordination. To truly correct and form habits, you need to conduct targeted strength training and physical training, so that all parts of the body can have the correct force perception of force perceptionOnly the formation of muscle memory can truly have a natural and correct running posture. “Li Huiping said, such as the hip muscle exercise, the gluteal muscle is an important source of driving force for running, which can tighten the fascia.At the same time, the hip muscle can help restrict the internal buckle of the knee joint and prevent the opposite pelvis from sinking.The gluteal muscle and wide fascia are connected to the knee through the iliac tibial beam to provide the side control of the knee rotation.　　In addition, in order to reduce the risk of motor damage, you need to pay attention to these matters before and after running:　　Preparation before running.Choose the right sports shoes, sportswear and other sports equipment; insist on warm -up exercise, do some ankles, hip joints, wrists and shoulders, and jogging in place.Essence　　Care during running.During the running process, the exercise strength is controlled between 40%and 75%of the maximum heart rate (maximum heart rate = 220-age).　　Restoration after running.The easement movement after running is as important as warm -up. It can help the body return to the state before running, let the heartbeat fall back to the original speed, and at the same time promote the metabolism of muscle waste (such as lactic acid), promote physical repair, help reduce muscle sorenesshappened.This link usually includes a mild jog or walk from 5 minutes to 10 minutes, and static stretching of lower limb muscles.

Changsha Evening News all -media reporter Yang Yunlong Correspondent Zhong Guizhen Wu JingSpring blooming is t