How to protect your knee while running?
How to protect your knee while running?
Most amateur runners run 60-90 kilometers per week, while the weekly training volume of professional teams is at least about 150 kilometers. In addition to the single and unsystematic training method, the lack of strength training is an important factor.
Let's analyze the causes of running injuries from several common angles. If you are experiencing injuries, you can perform a self-test through this. Many injuries in running are irreversible, so pay more attention and study as much as possible during running, and find out and correct them in time and avoid further deterioration.
1. Correct running posture
The correct running posture is the key to avoiding injury. The human body has a big fulcrum and a small fulcrum during forward movement. Master the fulcrum of the body and let the center of gravity move forward with the feet. The big fulcrum of the human body is the waist. The life gate position is the dispatching center of the whole body movement. During running, you should relax your body, take the initiative to send the cross, and loose your hips when you push and stretch your legs;
Do not lean forward and backward on the upper body, swing your arms back and forth naturally on both sides of the waist, do not swing left and right; there is also a small fulcrum, that is, the ankle. Strong muscle strength and good balance are the basis for efficient running.
2. Strength exercises
Running is an endurance sport, and the main type of injury is strain on joints, ligaments and tendons. The root cause of strain is that the external stimulus load is greater than the strength of bones and muscles, which is caused by repeated stretching for a long time. Therefore, strengthening the muscle endurance of the legs helps the joints to withstand more exercise.
Professional runners do not only practice running every day. They will have regular strength exercises. They can use static squats or half squats. You can use the time of running breaks or short-distance aerobic running to practice strength, core strength of the flat bar, squat on the horizontal bar, lunge squat, single-leg support with high leg lift, etc., once a week, no more than an hour, This allows the muscles to effectively support and protect the knee joint from injury.
3. Relax and stretch
The occurrence of strain does not occur in one day or two days, but is caused by repeated stretching and accumulation for a long time. Many people do not pay attention to the finishing and relaxation activities after exercise, which leads to the accumulation of fatigue. After muscle fatigue, the reactivity and strength will decrease and increase. Risk of sports injuries.
It is recommended to use static stretching exercises after running, hold a group of 30 seconds, and stretch 3-4 groups. Mainly stretch the buttocks, legs and other large muscle groups. In addition, using foam rollers to relax muscles is also a good choice. Roll 20 back and forth in a group, and perform 3-4 groups of each part.
4. Running volume and speed
The amount of running is different for everyone, there is no uniform standard, it depends on the tiredness of their muscles and body. If the leg muscles are too tired, the control of landing steps will be poor, and the ability to withstand impact will also be weakened, which may seriously damage the meniscus and femoral head. Such damage is often irreversible.
So when you feel tired, you should rest enough to allow your body to recover and then slowly increase the amount of running. If you feel that the landing on your feet becomes heavier, stop running when you feel pressure on your knees.
In addition, high-speed running may bring greater impact to the knees, and the legs will be too vertical when they are on the ground. The knee joints are less flexed and the muscle cushioning effect is weakened, so the knees directly bear the impact. So although some people don't run a long distance every day, they also suffer knee injuries due to their high speed.