Orthopedic Doctor: Don't let running ruin your knees! Do 3 points and your posture is perfect

As a marathon enthusiast who often breaks PB

I am often asked

"Ninth Uncle, why do you like running so much?"

Run

For many contemporary

More than just a sport

It is a kind of spiritual comfort

but

Running the wrong way

Let your knee joint "scrap" in minutes

For all runners' knees

Uncle Jiu brings you today

First we have to know

How important is the knee joint

Although there is no knee joint

you will be able to enjoy

unprecedented freedom

with rotating calves

Soaring upside down over the Pacific

like an osprey helicopter

But the price of this is

you will lose forever

Ability to stand, jump, walk, run

The knee joint is part of everyday life

One of the most frequently used joints

Patella, ligaments, meniscus, quadriceps

co-operate

constitute the most sophisticated masterpiece of the human body

Precise instruments require careful care

Once used improperly

very easily damaged

The knee joint is naturally

01

Left and right foot imbalance

Nine Bunitz said

There are no two identical legs in the world

This effect is reflected in two ways

①In terms of strength

make an analogy

If your left foot is weak

Then every time you land

more impact on the right knee

And because the power is weak

It also takes longer to kick off the ground

This prolongs the time the knee joint is stressed

②In terms of flexibility

when we run

Usually the outside of the heel hits the ground first

But if the ankle flexibility is poor

or too flexible

May cause insufficient ankle valgus

or overpronation

This will make the ankles and calves

more impacted

long time

directly affects the knee

This imbalance of the legs

Easy to cause iliotibial band friction

(Pain on the outside of the knee)

and patellofemoral pain syndrome

(pain in front of knee)

02

overload exercise

many runners

As soon as you move your legs, you can't stop

This can lead to excessive exercise

Excessive exercise can cause hyperemia and edema of synovial tissue

Often there is also fluid oozing

more liquid deposits

joint pain

This is the synovitis that athletes hate

Unfortunately, the meal is still appropriate

therefore

For them to withdraw fluid with a syringe

It's no wonder

03

Do not warm up or stretch

Human body looks tough

But there is also a proud side

Warm up before exercising

Stretching after exercise

This is because when the body temperature is low

Muscle and joint soft tissue

Elasticity and Extensibility

are at very low levels

and less synovial fluid secretion

sudden start of intense activity

Tear muscles and ligaments

or joint wear

This makes the body feel

You're a scumbag who just walks away

Muscles remember fatigue and injury

getting harder every day

Decreased elasticity and ductility

eventually cause chronic damage

Although the running style is not right, it is easy to damage the knee joint

but there is a group of people

They can get hurt even standing

That's overweight people

their knees will bear more than the average person

Dozens of kilograms or even a hundred kilograms

Therefore, it is not recommended for overweight people to run.

If you want to lose weight

Try swimming, elliptical or rowing machines

If you have accidentally injured your knee

We can heal and recover

to help you get back on track

if you feel

Pain at the junction of the patella and femur

It's very likely that

The most common disease in runners

Patellar Pain Syndrome

runner's knee

The pain is worse when going up and down stairs

have this symptom

We need to stop exercising now

Early treatment includes ice, plaster, etc.

When recovering later

We can do the following actions

to strengthen joints

For uninjured runners

We have to keep the following in mind

prevention

① Warm up before running

Mainly divided into joint encircling, muscle dynamic stretch

and warm-up running and jumping in place

We generally use

Warm-up sequence from head to toe

Joint wrapping first

neck-shoulder-hip-knee-ankle

be fully active

Then there is the dynamic stretching of the muscles

Breast expansion exercise - leaning over body

Lunge Leg Press - Inner Thigh Stretch

Dynamic hip stretch

Finally, run and jump in place for 15 seconds.

You can run with confidence!

② Adopt a more scientific running posture

Use a faster cadence:

faster pace

Decreased stress on the knee

Smaller strides:

stride down

Decreased stress on the knee

Lower vertical amplitude:

Amplitude reduction

Decreased stress on the knee

Efficiency improvement

In order to further improve the running posture

We can also target the weak side foot

for training

Such as single-leg squats, single-leg lunges, single-leg deadlifts

③ Stretching after running

Stretching is mainly aimed at the areas where the muscles are swollen after running

such as thighs and calves

hips and back

Breathe slowly while stretching

Don't move too much

for muscle relaxation

certainly

It is also very important to choose the right running shoes

different usage scenarios

Such as trail running, jogging, racing, etc.

should choose different running shoes

at last

said so much

Hope you all keep your passion for running

After all, this year

Many people are busy staying in bed, fishing, and scoring

Play with mobile phones, don't wash your hair, watch variety shows

Run

It's the easiest thing to stick to

-Finish-

references:

[1] The First Affiliated Hospital of Zhejiang University School of Medicine. When running, please "cherish" your knees. Healthy Life, 2019(1): 38-39.

[2] Lu Yafang, Xu Jun. Are your knees okay after taking steps. Health Expo, 2020(2): 56-57.