Writing / Ganying bamboo weaving / Yuan Yue
[Sohu Health] Does running every day hurt my knees?
In the running circle and outside the running circle, there are often two opposite words:p>
Outside the running circle: Running Bailey only hurts the knee.
In the running circle: Running Bailey only hurts money.
On this issue, Dou Pan, a clinical nutritionist at Peking University First Hospital, gave a set of public data on his personal Weibo that scientific running will not only hurt the knees, but also help Knee health.
An article published in the American Journal of Orthopaedics and Sports Physiotherapy stated that the incidence of arthritis among competitive runners was 13.3%, and the incidence of arthritis among sedentary people was 10.2%, while the incidence of arthritis among fitness runners is only 3.5%. High-intensity and excessive running can indeed cause joint problems, but for ordinary fitness runners, running is beneficial to joint health.
So, is it groundless to say that running hurts the knee? Actually, does runningInjury to the knee, mainly depends on your method and intensity.
To put it simply, running will wear down our knees, but our knees also have a certain ability to heal themselves. As long as the damage is not serious, minor wear can be completely repaired. And because of this ability, under a reasonable exercise method and intensity, the stability and flexibility of the knee joint will be enhanced, and our knee health will be better improved.
If the degree of knee injury has exceeded the ability of knee repair, then running will hurt our knees and cause serious damage to our knee health, which is not worth the loss.
Although the argument that running hurts the knee is unscientific, Lin Xiangjin, director of the Department of Orthopedics, the First Affiliated Hospital of Zhejiang University School of Medicine, said in an interview with the Daily Business Daily that the knee joint repeatedly flexed during running. And straightening, if the running posture is not correct, the running intensity is too highLarger joints will cause excessive compression of ligaments and cartilage, resulting in damage to the ligaments and cartilage of the knee joint. If you want to run healthy, you must pay attention to scientific running methods, and don't cause knee joint damage due to blind running.
Running to avoid knee injury, you need to do the following 6 points:
1. Running road. It’s very incorrect to run without caring about road conditions. For knee health, the roadbed for running must have a certain shock absorption function, and the road must be flat enough, and the route must not always have curves. We have achieved these three points. A running track is considered qualified, and the most ideal running venue is a plastic playground.
2. Carefully selected running shoes. Choose a pair of carefully selected running shoes, light and comfortable, fit and shock absorption, these three are missing oneNo, a pair of qualified running shoes can protect our knees.
3. Running posture should be standard. When running, keep your chest up and head up, bend your arms around your chest and sway, tighten your abdominal muscles, keep your waist and back straight, don’t bow your head or bend over.
4. Adequate warm-up activities. Be sure to warm up for at least 5-10 minutes before running, which can speed up blood circulation, allow more nutrients to enter the joint cavity quickly, increase the synovial fluid in the joints, and make the joints move smoothly during exercise .
5. Staged adaptation. The knee is not as fragile as imagined. It’s just that you must not increase the intensity in the early stage of running. Arrange a period of one to two months for phased adaptation. Increase the intensity and distance slightly every day to let the kneeAdapt little by little.
6. Don’t overrun. Excessive running is a behavior that hurts the knee. If you run more than ten kilometers every day, even the best way to protect your knees will look pale and weak, so you must not run too much.
In addition to running, the WeChat public account "Orthopaedic Doctor" summarizes the common 8 typesBehaviors that often damage bones also need to be vigilant:
1. Squatting in the toilet for a long time, squatting to work
Many people have a "toilet" Complex", reading a book, playing with a mobile phone, and enjoying time alone by myself, my feet become numb before I know it. Not to mention that this is easy to get hemorrhoids and constipation, and it is also a great burden on the joints of the elderly.
Recommendation: The best time to go to the toilet should be controlled within 5 minutes, try not to read books, play with mobile phones, etc. When doing work, such as squatting to wash clothes, choosing vegetables, cleaning the floor, etc., sitting on a small stool is much better than squatting. The elderly and obese people try not to squat or reduce the squat time. When you want to squat, also hold the table or chair to reduce the pressure on the knee joint.
2. "Ge Youtan"
"Beijing Paralysis", "Ge Youtan"Paralysis is indeed very comfortable, but it is very tormenting for the bones. In the semi-recumbent position, the lumbar spine lacks sufficient support, the original curvature is forced to change, and the gravity on the intervertebral disc increases, which is not conducive to maintaining the physiological structure of the lumbar spine and spine . Over time, it may cause muscle strain, scoliosis, and even induce low back pain, cervical spondylosis and lumbar disc herniation.
Recommendation: Sit upright: look forward with your eyes, keep your back straight, and lean your lower back. On the back of the chair. You can also put a small pillow under the back to keep the lower back in a natural C-shaped curve.
3. Long-term mountain climbing, climbing stairs
For young people, climbing mountains and stairs is not a problem at all. But for middle-aged and elderly people, this is not an ideal exercise. For a person weighing 60 kg, every step up the stairs, The quadriceps muscle almost needs to generate a tension of 200 kg. This tension, through the patella to change the direction of the force, will press the patella to the patellofemoral joint surface, and produce a pressure of about 280 kg on the patellofemoral joint surface.
In short, the more weight the knee joint bears, the greater the chance of joint cartilage wear.
Suggestion: Occasionally climbing hills and exercises are not a problem at all, just for fear of you every dayclimb. In daily life, avoid bearing too much weight. People with insufficient leg muscle strength should not climb mountains and pay attention to strengthening leg muscle strength.
4. Crossing Erlang’s Legs
How many people sit down the first thing they do is to raise their Erlang’s legs? This posture may give you some comfort , But it planted a "health bomb" on our hips and waist.
When we cross our legs, our whole body is skewed, and the weight of the body will press on one side of the pelvis. Over time, this will make the pelvis deviate and shift, making the pelvis asymmetrical State, easy to sore. Muscle strain may also occur. The uneven distribution of pressure between the lumbar and thoracic spine causes spine deformation and induces lumbar disc herniation.
Recommendation: Maintain a correct sitting posture, with your knees slightly lower than your hips, and make your thighs parallel to the ground in a straight line. It's best to keep your legs together, and avoid crossing your legs. If for a whileDon't change it, don't cross your legs for more than 10 minutes each time.
5. Nap on your stomach
Many student parties and office workers are used to lying on the table at noon to sleep in the morning. However, the neck is twisted at this time, and the spine joints are in a twisted state, which is not conducive to maintaining the physiological curvature of the cervical spine and may cause cervical spine problems. People with back pain or neck pain, especiallyThey cannot sleep on their stomachs, which will aggravate the condition.
Recommendation: It is best to lie flat during lunch break. If conditions do not allow, you can sit on a chair with a U-shaped pillow on your neck to avoid cervical discomfort caused by excessive tilt.
6. Sitting for a long time
Sitting on a chair for a long time can cause many kinds of damage to your health. It can damage the bones and spine in a small amount, and affect blood circulation.
Impaired spine flexibility: Lack of exercise can lead to impaired spine flexibility and more easily injured.
Lumbar intervertebral disc herniation: When the human body is in a sitting position, the pressure on the lumbar intervertebral disc increases significantly, which can lead to lumbar intervertebral disc herniation for a long time.
Sedentary people are prone to obesity, and obesity will bring the "three highs" and many other diseases.
Recommendation: Get up every 30 minutes,It's okay to get a glass of water. Sit in a correct posture: Keep your back straight and your shoulders droop naturally. When using a keyboard and mouse, your hands, wrists, and forearms should be in a straight line, and your elbows should be bent at a right angle. Place them on your sides.
7. Lift heavy objects with straight knees
When lifting heavy objects with straight knees, the muscles around the hip and knee joints cannot be exerted effectivelyThe lower back fascia, muscles, and ligaments are often injured due to overload, which is also detrimental to the lumbar spine. This kind of momentary violence is often very big, and our waist will "flicker" if our waist cannot bear it.
Recommendation: Especially for people with waist problems, when lifting heavy objects, you should bend your knees and squat to keep your spine in a vertical state. Use your leg muscles to support your body and stand up slowly to avoid sudden changes. Hard.
8. Looking down on mobile phones for a long time
This is an old topic. Mobile phones are really fun, so more and more people are becoming "head bowers". If you keep your head down for a long time, within a few years, symptoms such as shoulder and neck muscle pain, backache and cervical spondylopathy will come to your door.
Suggestion: Know if youWill give up playing with mobile phones! So only keep a relatively good posture while playing mobile phones to avoid risks. It is best to keep the phone flush with the line of sight or slightly lower, keep your head upright, and avoid hunched back.