Summer is here, and many friends have begun to exercise to lose weight, and as the simplest common aerobic exercise, running has become the first choice for many people. Since then, the rehabilitation center came one after another with friends who had knee pain from running. Is running really that simple? Is it suitable for most people? Today we will talk about whether you are suitable for running and how can you run reasonably. First of all, we need to know that running is not suitable for everyone, so who is not suitable for running, or what situations are not suitable for running? # .Question 1: The lower limbs are not right. There are two main situations for the wrong power lines during running: 01# Landing moment-each moment of knee joint buckle running and landing, it is a one-foot landing buffer, landing It will produce joint pressure several times the body weight in an instant, so this action has extremely high requirements on the force line of the lower limbs. If the lower limb force line is not good or the muscle strength is not enough to maintain a reasonable lower limb force line during the landing process, then every time you run, you will become an accumulation of chronic injury. The moment the meniscus injury landed, the ankle joint was unstable and turned outwards, driving the knee joint to buckle, the calf was externally rotated, and the thigh was internally rotated. The leg that should have been type I instantly became a type X leg, the joints inside and outside the knee joint. The gaps (meniscus, etc.) have been subjected to additional pressure. At this time, pushing the ground again is exactly the mechanism of the meniscus injury: the weight-bearing twisting and stretching. When the patella softens the internal buckle of the knee joint, the femur is relatively internally rotated, and it is also easy to move the patella relatively outward, causing or aggravating the symptoms of patella softening. In iliotibial band friction syndrome, when the knee joint is buckled inside, the lateral iliotibial band exerts more force and rubs against the lateral femoral condyle. Repeated flexion and extension of the knee can also easily lead to iliotibial band friction syndrome, which is commonly known as “running knee.” . Ankle injury and ankle joint valgus, when landing, the inside of the ankle also bears unnecessary pressure on the navicular bone, which can easily lead to ankle injuries such as navicular impact syndrome over time. 02# Stepping and pushing the ground-patellar softening In addition to the landing process, during the stepping and pushing the ground, if the lower limbs are not strong, the joints are not aligned properly, the lower limb muscles are not balanced, and it is easy to produce extra to the patella This increases the risk of knee joint injuries such as patellar softening. Each step and kicking into the air and kicking the ground is an exercise of the quadriceps muscles to straighten the knee. If the force line is not correct, it is easy to force the outer muscles more than the inner muscles, which makes the patella easy to move out, and then Causes or worsens the symptoms of patellar softening. # .Question 2: Excessive weight. As mentioned above, the joints will bear several times the weight of the pressure at the moment of landing on one leg. If the weight is too much, the impact force will increase exponentially. At the same time, because the impact force has doubled, the gluteal muscles and arches of the lower limbs that are responsible for maintaining the line of force are also difficult to resist, which makes the lower limbs more prone to problems, such as internal buckling of the knee joint, relative rotation or displacement of the femur and tibia, etc. . # .Question 3: Actions are not coordinated. Although running may seem simple, it is actually a very detailed exercise. If the limbs are usually very uncoordinated, and they have a relatively large amount of running without special training, it is difficult to ensure reasonable movement quality, so that the muscles that should not be exerted are easily compensated, which will lead to muscles. Tension and lower limb power problems. It is recommended that friends who are not very coordinated at ordinary times, under the guidance of professionals, first learn and practice the running posture that suits them, and learn step by step until they can run in a more coordinated and reasonable manner before running. # .Four elements of safe running 01# Sufficient strength foundation If you want to run safely, you must ensure that you have better lower limb strength to maintain the stability of the lower limbs. Systematic strength training is very important for runners. Core, gluteus maximus, gluteus medius, quadriceps, hamstrings, calf triceps, and arch strength are all indispensable. The more you pursue speed and time, the higher the overall strength requirements of these muscles. Recommend a few more representative training for the development of the above muscles, everyone trains step by step according to their own abilities: clam-style opening and closing, standing and kicking Bulgarian squatting 02# Choose a running posture that suits you. For runners of different levels, we recommend different Running position. Heel first. Heel first is suitable for amateur jogging enthusiasts. The running distance is no more than 10 kilometers, but the fans who pursue pace, safety and health first. Note that although the heel lands first when landing,
Recently, the treadmills in the gym downstairs began to be full again, and I also met many people who wore headphones to run at night on the road, and running was put on the agenda again. So the question is-which is better for outdoor running or treadmill? Today, the editor will analyze this problem from the perspective of fat reduction effect and safety-1 From the perspective of fat reduction, when the tilt angle is zero, the energy consumption of road running is greater. Because there is wind resistance during outdoor running, more energy will be consumed, and more muscles can participate in mobilization due to changes in terrain and speed. However, according to the experiment of a scientist, when the tilt angle is 1 degree, the energy consumption of the two is not much different. In other words, the slope can be adjusted to simulate different external environments. This part is a tie…The key is to look at the following item [Safety]~2 From the point of view of injury, the ideal running posture is like the picture below, which is the linkage of the hip, knee and ankle joints, each joint Participation is not available. One missing link or insufficient participation will cause compensatory damage to other joints. The main causes of injury are the landing buffer phase and the kicking phase of running. We analyze them one by one. 01 During the landing buffer stage of running, when landing on one leg, that is, when the heel touches the ground to the full foot support, the person has a forward speed, but the speed is not complete with the ground (the speed is equivalent to 0) or the speed of the treadmill track the same. When there is a speed difference, forward or backward friction is generated. This friction will act on the human body through the soles of the feet and calves, and be applied to the patellar tendon. When running on the ground, the ground speed is 0, this friction will be relatively greater. 02 Stepping on the ground during the kicking stage-the gluteal muscles cannot fully exert force. As mentioned above, the friction force of the treadmill relative to the human body is small. Although it has advantages in the landing stage, it has disadvantages in the kicking stage. Low friction will make people push the ground insufficiently, so that the gluteal muscles cannot exert force. Pushing the ground-psychological barrier-insufficient hip extension When running on a treadmill, most people will have a fear (fear of falling) and lean forward. In this state, you want to stretch the hip and gluteal muscles like this↓↓↓If you want to stretch the hips and gluteal muscles on the treadmill, the pace should be like this. For non-professional runners, the coefficient of difficulty is still relatively high. Pushing the ground-Excessive calf force. From the first two points, we get that the treadmill is not enough to push the ground. It is difficult to extend the hip and gluteal muscles. For a long time, it will also make the calf exert too much force. It will lead to limited straightening, squeeze into the fat pad of the knee joint and aggravate the cartilage wear—–Detailed guide: not straightening is more harmful to the knee than being bent. From the perspective of fat burning and safety, if it is Xiaobai’s fat burning training is more recommended for outdoor running. When encountering situations where the gods are not beautiful, you can also run on the treadmill~3 Treadmill recommendations to share 01 Warm up before running First of all, you need to warm up for a period of brisk walking before running. The speed and slope of the treadmill should be customized and adjusted according to your own situation. 02 Pay attention to the running posture. Pay attention to your running posture during the exercise. This may not be observed by a mirror. You can listen to the sound of rubbing on the ground and the sound of landing. There is a rubbing situation or the sound of landing is relatively heavy: If it is the first time to run, it will happen-indicating that the running force habit needs to be adjusted. You can adjust the running posture in a better buffered place; if it occurs during exercise- It means that you are a little tired and can’t adapt to the current pace. You need to adjust your speed or stop resting, and resume your physical strength before continuing to increase your speed. 03Adjust the running speed at a moderate speed. Don’t run with the handrails, swing your arms naturally when running. Alright, today’s small class is here~ Finally, I wish you all healthy exercise and not hurt your knees!