When I was diagnosed with rehabilitation medicine at the Shenzhen Hospital of Peking University, 2-3 people who were injured in running came to ask for help almost every day.

There is a 14-year-old girl who runs every night for physical education exams. After running for 5 months, my knees started to hurt. At first I had a short rest and didn't care much. Later, it became painful as I went to the Shenzhen Hospital of Peking University for a tight end.

As soon as I went to the hospital for inspection, I found that the little girl had a soft bone in her knee joint!

What is

soft bone? Have you eaten the ribs? The white, crispy and chewy parts on the big bones are soft bones.

If the treatment is not done in time, the soft bones will fall more and more, and even the entire body will fall out in the end, bone inflammation will appear.

Does running really hurt your knees?

When running, the knees are actually subjected to greater pressure, which will produce 7 times the weight of the body, while the pressure generated by walking is equivalent to 3 times the weight.

However, because the running stride is larger than walking and the foot contacts the ground for a shorter time, the pressure that actually acts on the knee during running and walking is actually similar at the same distance.

Moreover, running promotes blood flow and cell regeneration of the knee, and the pressure generated during running promotes the development of soft bones, muscles, tendons and horns, and plays a role in protecting the knee rather than stooping the knee.

There are data and the truth!

Researchers at the Medical School of Bell University in the United States once scanned the knee joints of 2,683 research subjects by X-ray and found that:

People who often run have a knee joint with a knee joint is 22.8%

People who don't run have a knee joint with a knee joint with a probability of 29.8%

Many people will ask: Why is it okay for many great masters to run 100 kilometers a month, but I will hurt my knees if I run 10 kilometers a month?

In fact, incorrect running styles and habits are the culprits who hurt their knees.

4 running habits, and hurt your body and knees

Mistake Zone 1: Don’t feel hot before running, and don’t stretch after running

Think about it, you were sleeping soundly and suddenly got picked up. If you are strong enough to enter a high-strength working state, can you do it?

Don't get hot before running, the muscles' blood oxygen supply cannot be increased, the muscles' renal condition is poor, and the belts, muscles, and joints are easily damaged. Before the official start of the run, you need to do about 15 minutes of hot exercise. Small range trot, side body movement, kicking, etc. are all fine.

Do not stop immediately after the run is over. You can trot or walk briskly to avoid hindering and damaging the lower limbs due to "urgent car" caused by "being &rdquo".

After running, I remember that stretching

can effectively relax muscles, reduce muscle stiffness, increase blood microcirculation, accelerate the elimination of suprabasins, and reduce muscle soreness after exercise.

Incorrect running posture

The correct running posture should be:

Head

The eyes are flat in front;

Shoulder

Relax and lower, do not sway the shoulders, do not sway the shoulders;

The arm

The elbows are bent at 90 °, use your shoulders as your heart, relax and move as if you were beating;

The body

The chest and abdomen are straightened, the back is straightened, the body is slightly forward, and the waist and hair are stable, and do not twist left and right;

When running, do the back foot and palms first or front foot and palms first? To discuss:

When jogging, the body's center of gravity shifts slowly and needs to be supported for a longer time, so you will first hold the ground with your back foot, quickly move your palm forward, and then use your front foot to push the ground.

Speed ​​running: Putting the front foot first is more conducive to improving speed, but this must be under the premise of strong lower limb muscle strength. For ordinary runners, the "heel ties the middle of the foot" is recommended first, and many running shoes have strong heel support on the heel.

Incorrect area 3: Over-mind the pace

Treat daily running as a training session and enjoy this process.

Don’t always think about 10 kilometers and 15 kilometers in your circle of friends. Running is not something that others can see, but have you heard that you stop when you run? Is it important or is it important to save face?

speed

When you are in daily training, the speed of about 180 steps per minute is the most ideal.

is almost 7 to 8 minutes per kilometer.

running volume

is increasing step by step! Go forward step by step! It is recommended not exceed 10% of the previous week.

Heart rate is an important indicator for measuring the strength of exercise. It is recommended that the heart rate throughout the whole process should not exceed the maximum heart rate. The maximum heart rate = 85% of (220-actual age). If you pursue relaxation and comfort, then control the heart rate to 59%~75% of the maximum heart rate.

If the heart rate increases significantly, you must tightly lower the pace.

Mistake Zone 4: Specially running mountain roads

Many people will go to mountain roads to increase their activity, which is easy to hurt their knees.

It is best to run on the flat ground for normal running exercises, and it is better to run the plastic track if you have conditions.

How can I relieve the pain if I have a "running knee"?

Generally, it directly exercises the muscles around the knee joint. Through strength exercises such as squats, it strengthens the stability of the knee joint. At the same time, it can also promote blood circulation in the knee joint and relieve pain..

But if you squat quietly, you must also "squat&rdquo"!

Silent squat is a classic movement in lower limb rehabilitation, and generally requires help in training by relying on the wall. But when squatting, many people fall into a misunderstanding: relying on the friction between the back and the wall to stabilize the center of gravity.

But in fact, the wall is just a support, and the real thing to be used to exert force is the quadrilateral muscles on the front of the thigh (the important muscle that protects the knee joint).

If the posture or strength is incorrect, it may in turn deepen the damage to the knee joint.

How to squat slowly to reduce the stress of the hair bones?

1. Lift your upper body upright and raise your chest, keep your body upright, open your feet to the same width as your shoulders, and face your feet forward. Do not turn your knees inward or outward. Stick the walls on the waist and back, tighten the abdomen, and keep the pelvis neutral.

2. The weight is evenly distributed on both legs, ensuring that the knee and foot tip are on the same line, and squat slowly. Be careful not to exceed the tip of the knee joint, otherwise it will increase the pressure on the joint joint.

This article is excerpted from "Sohu Health"