What is the most damaging posture for the knees?
Running with the heel on the ground can increase the mobility of the lumbar spine, but the ground will bring strong impact to the ankles and knees, increasing the load on the knee joints. In addition, too heavy a step or too large a pace when running can also damage the knee joint.
How can running reduce knee injuries?
1. The position of the foot on the ground
When running, you should not let your feet come into contact with the ground in advance, and the landing point should be maintained within the body's centre of gravity. Start with a relatively small stride and lean forward slightly after starting, so that the pace moves forward at the same time as the body.
2. Landing cushion
Start with your heel on the ground, then quickly roll to shift your weight to the forefoot, or let the centre or forefoot of your foot hit the ground.
3. Progressive
Running for a long time can increase the pressure on the patella and lead to knee pain after running, so you should take the principle of gradual progress and act according to your ability.
4. Warm up well in advance
If you don't warm up before running, the muscles are sticky and the joints are poorly lubricated, so sudden running can easily cause damage to joints, muscles and ligaments. Before running, you should warm up for 5~10 minutes, first step in place or open and close jump, so that the muscles and joints can be fully active and the cardiorespiratory function can be improved, and then put into the real running, which can reduce muscle and joint injuries.
5. Choose a good runway
Try to choose a plastic runway or tarmac surface. You cannot choose a concrete road that is too hard, which can increase the force on your knees and lead to knee damage.
6. Wear the right shoes
Choose athletic shoes with a soft, light texture, suitable elasticity and soft and hard soles; wear loose and breathable sportswear.
7. Stretch well after running
You can't stop immediately after running, you need to do 5-10 minutes of stretching, such as leg pressing, so that the muscles are fully stretched and relaxed, to remove the lactic acid accumulated in the muscles and relieve the feeling of fatigue. At the same time, before and after the exercise to properly replenish water, if necessary, need to drink sports drinks, conducive to physical recovery.
Warm tips
The amount of running for the middle-aged and elderly should not exceed the load borne by the body, and it is advisable to take a brisk walk instead of running; after running, you can massage or apply hot compresses to the local area, or take a hot bath, which can improve the blood circulation of the whole body and reduce the feeling of fatigue. In addition, attention should be paid to keeping the body warm when running, so as not to affect the blood circulation due to cold, which may aggravate the pain or aggravate the condition.
