The knee joint is one of the key links in the human sports chain, and it is also the most complex joint in the human body. When running, the knee joint not only bears the weight of the weight, but also cushions the impact from the ground. Therefore, the knee joint injuries caused by running are mostly chronic overuse injuries. The knee joint pain syndrome, also known as running knee, is the most common.
I believe that people who love football and love sports will spend a sleepless night. During the European Cup, Hangzhou Stadium not only had more amateur football matches, but also many runners.
Running does not require any cost investment, a comfortable sportswear, and a pair of matching sports shoes. If you like, you can also easily join, but before the exercise, please take a look at the analysis and suggestions we helped you. I hope you do not hurt yourself while exercising.
During running, due to repeated contact between our feet and the ground, the knee joint must bear the pressure of body weight, but also buffer the impact from the ground. Inadequate preparation, it is easy to damage the knee, and in the long term, it may make your knee joint. Become a "running knee."
What is a running knee?
It is due to the unreasonable amount of exercise, exercise posture, and the natural joint wear and degradation of the knee. Therefore, proper control of exercise time and standardized running posture can do more with less. Long-term running allows the knee joint to undergo repeated impacts, resulting in knee strain, which is the most important cause of running knees. Factors such as aging knees can exacerbate knee wear.
However, young, amateur runners are more likely to "own" running knees. This may be because they are physically strong and cannot but avoid excessive exercise. Once the running knees appear, the impact on runners is self-evident. What can we do to run fitness or lose weight while protecting our knees?
It's important to choose a pair of running shoes that fit your foot. Some brand stores offer personalized foot pressure tests to recommend suitable running shoes or insoles. Use a chair and other objects, place the heel on top and hook the tip of the toes; keep the back straight and tilt the body forward from the hip joint until feeling the sense of stretching in the back of the leg; change the other leg and repeat, with legs on each side Stretch 2-3 times.
Supine, one side of the knee bent on the ground, lift the other side of the knee relative straightening (coco flexion), the same reason, both sides of each leg completed 10 times as a group, repeated 10 groups. Lying on the ground, your feet are 90°, and your head can be slightly lifted from the ground.
If you want to wear comfortable shoes, you can go directly to the shoe store for testing according to your foot type. If one foot is right and one is valgus, it is recommended to buy anti-eversion because it is certainly dangerous if Zhongzheng's foot wears valgus. However, if valgus wears a shoe of Zhongzheng, valgus may be more serious.
The incidence of female runners is more than twice that of men.
42% of the body's overuse injuries are related to the knee joint. Outdoor running is better than indoor running, especially in places with many green plants such as parks.
From 9:00 to 10:00 in the morning and from 16:00 to 18:00 in the evening, the best time to run is shown in the figure. The morning running air is not good; late night running affects sleep.
The autumn is not hot or cold, it is the season suitable for running. When you participate in running exercises, you must pay attention to the protection work!
Try to choose a soft venue
Do not run on very hard concrete floor. When running uphill, use the forefoot to touch the ground. The upper body is slightly forward, and the step is slightly smaller. After the downhill, the upper body is slightly raised and the heel first touches the ground, and then it transitions to the whole palm. Safety, do not run with inertia, so as to avoid danger.
Do not wear hard bottom shoes
Try to wear shoes that are softer and thicker. Wear rubber shoes. If you want to run on the asphalt road, you must choose a pair of rubber shoes with a thick sponge pad as a "running shoes." Because people are running, each time the action, the soles of the feet are subjected to a ground reaction force on it, this kind of impact. The impact is transmitted by the sole. Because the sponge is a foam rubber, the cushioning property is very large. When it is impacted by the ground reaction force, it will quickly deform and sag. This deformation consumes most of the impact force, and the impact force transmitted to the sole of the runner is greatly reduced. The buffering effect of the sponge can also distribute the remaining impact force evenly on the sole of the foot, rather than concentrating on a certain point. Once the impact is removed, the elastic sponge instantly regains its original shape and rises. Therefore, after wearing a thick sponge pad running shoes, it is not easy to hurt. If you wear hard-soled shoes for a long period of time running on a hard surface, it is hard and hard, and you will feel pain after running.
Running posture should be scientific and reasonable
When he is on the ground, he should avoid hitting the heel first. Should use the forefoot to the ground, give full play to the elasticity of the arch, in order to facilitate the buffer action, reduce the resistance when landing. The back of the leg should be stretched. When the foot is on the ground, it is necessary to take advantage of the cushioning force. Do not be too fierce. Running up like this makes people feel light and flexible, and can also reduce the burden on the foot and avoid pain.
In addition, when running, the shoelace should not be tied too tightly, otherwise it will hinder the blood circulation of the foot.
I believe that people who love football and love sports will spend a sleepless night. During the European Cup, Hangzhou Stadium not only had more amateur football matches, but also many runners.
Running does not require any cost investment, a comfortable sportswear, and a pair of matching sports shoes. If you like, you can also easily join, but before the exercise, please take a look at the analysis and suggestions we helped you. I hope you do not hurt yourself while exercising.
During running, due to repeated contact between our feet and the ground, the knee joint must bear the pressure of body weight, but also buffer the impact from the ground. Inadequate preparation, it is easy to damage the knee, and in the long term, it may make your knee joint. Become a "running knee."
What is a running knee?
It is due to the unreasonable amount of exercise, exercise posture, and the natural joint wear and degradation of the knee. Therefore, proper control of exercise time and standardized running posture can do more with less. Long-term running allows the knee joint to undergo repeated impacts, resulting in knee strain, which is the most important cause of running knees. Factors such as aging knees can exacerbate knee wear.
However, young, amateur runners are more likely to "own" running knees. This may be because they are physically strong and cannot but avoid excessive exercise. Once the running knees appear, the impact on runners is self-evident. What can we do to run fitness or lose weight while protecting our knees?
It's important to choose a pair of running shoes that fit your foot. Some brand stores offer personalized foot pressure tests to recommend suitable running shoes or insoles. Use a chair and other objects, place the heel on top and hook the tip of the toes; keep the back straight and tilt the body forward from the hip joint until feeling the sense of stretching in the back of the leg; change the other leg and repeat, with legs on each side Stretch 2-3 times.
Supine, one side of the knee bent on the ground, lift the other side of the knee relative straightening (coco flexion), the same reason, both sides of each leg completed 10 times as a group, repeated 10 groups. Lying on the ground, your feet are 90°, and your head can be slightly lifted from the ground.
If you want to wear comfortable shoes, you can go directly to the shoe store for testing according to your foot type. If one foot is right and one is valgus, it is recommended to buy anti-eversion because it is certainly dangerous if Zhongzheng's foot wears valgus. However, if valgus wears a shoe of Zhongzheng, valgus may be more serious.
The incidence of female runners is more than twice that of men.
42% of the body's overuse injuries are related to the knee joint. Outdoor running is better than indoor running, especially in places with many green plants such as parks.
From 9:00 to 10:00 in the morning and from 16:00 to 18:00 in the evening, the best time to run is shown in the figure. The morning running air is not good; late night running affects sleep.
The autumn is not hot or cold, it is the season suitable for running. When you participate in running exercises, you must pay attention to the protection work!
Try to choose a soft venue
Do not run on very hard concrete floor. When running uphill, use the forefoot to touch the ground. The upper body is slightly forward, and the step is slightly smaller. After the downhill, the upper body is slightly raised and the heel first touches the ground, and then it transitions to the whole palm. Safety, do not run with inertia, so as to avoid danger.
Do not wear hard bottom shoes
Try to wear shoes that are softer and thicker. Wear rubber shoes. If you want to run on the asphalt road, you must choose a pair of rubber shoes with a thick sponge pad as a "running shoes." Because people are running, each time the action, the soles of the feet are subjected to a ground reaction force on it, this kind of impact. The impact is transmitted by the sole. Because the sponge is a foam rubber, the cushioning property is very large. When it is impacted by the ground reaction force, it will quickly deform and sag. This deformation consumes most of the impact force, and the impact force transmitted to the sole of the runner is greatly reduced. The buffering effect of the sponge can also distribute the remaining impact force evenly on the sole of the foot, rather than concentrating on a certain point. Once the impact is removed, the elastic sponge instantly regains its original shape and rises. Therefore, after wearing a thick sponge pad running shoes, it is not easy to hurt. If you wear hard-soled shoes for a long period of time running on a hard surface, it is hard and hard, and you will feel pain after running.
Running posture should be scientific and reasonable
When he is on the ground, he should avoid hitting the heel first. Should use the forefoot to the ground, give full play to the elasticity of the arch, in order to facilitate the buffer action, reduce the resistance when landing. The back of the leg should be stretched. When the foot is on the ground, it is necessary to take advantage of the cushioning force. Do not be too fierce. Running up like this makes people feel light and flexible, and can also reduce the burden on the foot and avoid pain.
In addition, when running, the shoelace should not be tied too tightly, otherwise it will hinder the blood circulation of the foot.
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