Does Running Hurt Your Knees? Here Are 5 Mistakes You Must Avoid!
Running is my favorite way to exercise, and marathons are also my favorite competitive races. The reason is simple:I can use my feet to measure the width of the entire city.
I hope I can be like Fauja Singh, continuing to participate in marathons at 107 years old. Runing for good!
Recently, many people in my WeChat background and patient group have been consulting me about what to pay attention to when running,
As a bone and joint doctor, in my opinion,There are no fragile knees, and no running that ruins your knees; only wrong methods can cause knee injuries.
Don't let your lifelong knees be injured, and don't let the cartilage in the knee joint wear down as a bearing.The following five mistakes must not be made!
1Running on a treadmill for too long
The crowded road conditions and poor air quality of North and South combined, are pushing more and more white-collar workers into gyms compared to outdoor running, running on a treadmill is more 'passive' and less controllable in terms of knee joint state, and the risk of injury is greater. If you greedily run for 2 hours or added inclines, the knee pressure will increase even more.
2Running with incorrect form forcing yourself to run
Outward tilt, inward tilt, high knee running, uneven left and right force... Is your running form correct? Correct posture is key to avoiding all sports injuries. If your form is incorrect, don't complain about knee pain. A survey by the 'Health24' organization from South Africa shows that 60% of knee injuries are related to running form.
You are using it incorrectly, will it be better? Regarding how to run correctly, I have written about it in my previous posts, here is a one-click link: How to run correctly.
3Running on uneven terrain quickly
Increasing the slope can increase consumption, which is not wrong. So you choose roads with ups and downs, or run quickly on park roads that are like eighteen bends. Frequent ups and downs, quick left and right turns all cause damage to the knees, and the impact force will accelerate the wear and tear of the cartilage. Don't we just walk on a flat road?
4Running with excess weight forcefully
Seeing overweight girls struggling to run, I feel sorry for them! Even if your willpower can bear it, will your knees bear it? Excessive weight, a strong thigh muscle may not provide enough protection for the knee joint, and it can even be more fragile due to the added load. In a hurry to lose weight, forced to run, the knee will definitely not be able to withstand it.
5Running too enthusiastically to the point of exhaustion
Running 5 kilometers on Monday evening, morning run 5 kilometers on Tuesday, 10 kilometers in the evening, and another 12 kilometers on Wednesday, and plan to run 15 kilometers on weekends... You have stunned everyone on Nike Running with your running volume! As a non-athlete who doesn't want to be an athlete, you really don't need to run so much, don't take your hobby as a profession, excessive exercise will harm your body and continuously force yourself to work, which will exhaust the knee joint.
As a bone and joint doctor who likes to run marathons, I hope to encourage everyone to enjoy sports, persevere in exercise, and never give up!
