Knee #Knee discomfort or injury during exercise, what should I do? The wisest thing to do is to stop exercising and seek medical attention. If your doctor recommends not exercising for now, what are you waiting for: Listen to your doctor and treat your injuries first, unless you don’t want your knees anymore. However, people who love sports always want to make a compromise, such as finding some exercises that do not hurt the knees or exercise less stress on the knees, so as to avoid injury to the knees and continue to exercise, the best of both worlds. wants to say is that the idea is very full and the reality is very skinny. It is not the knee that needs to be treated first, but the “training concept” that has gone off track.
Establishing a scientific view of training is the basis for avoiding knee injury.
The most common mistake many novice runners make is not a technical problem, but a conceptual error first. For example, the more and more diligent you run, the better your training will be. This concept itself is correct, but it has a precondition, that is, “limited by the physical capacity of the exerciser”. In the case of limited running ability, weak lower limb muscle strength, and running skills that need to be improved, the greater the amount of running and the more frequent running (such as running every day), the greater the risk of knee injury. Once your knee is injured, you can’t talk about the effect of any exercise.
Another question to think about is: why do you run every day, why do you have to run a lot, and what are your goals? What if you’re not a professional distance runner and don’t have a race mission, just to lose weight, keep fit, and get fit? Is it necessary to pay for a knee injury? You know, no matter how hard an amateur runner works, the reward for him is at most “getting a finisher medal in the marathon” or “someone praises you for running very fast”, and once you get injured, no one will do it for you pay medical bills.
That is to say, exercising for a reasonable and healthy purpose is the first principle. For the average exerciser, jogging or participating in other sports three or four times a week, four or five kilometers each time, combined with a healthy lifestyle, is enough to achieve the desired various exercise effects, such as losing weight, staying slim or health status.
Negative Protection Strategies: Which Exercises Are Knee-Friendly?
From a sports point of view, prolonged, continuous, and impact-type lower extremity movements cause the greatest pressure on the knees, and the risk of injury is relatively high. Therefore, long-distance running with a large amount of running has a lot of continuous impact pressure on the knees. On the contrary, for aerobic exercise with weak or no impact on the knee joint, it can play a better role in protecting the knee joint.
If you go to the gym to exercise, cardio equipment such as rowing machines, ellipticals, stair climbers, standing bikes, etc. will have little effect on the knee joint because there is no “continuous touch” impact during exercise. In addition, if you use a treadmill to exercise, the impact on the knee joint is much smaller than that of outdoor running, because the treadmill’s track itself has good elasticity, which can cushion the impact when the soles of the feet land.
Active Conservation Strategies: Three Exercise Tips for the Average Man
First of all, people who exercise regularly should participate in lower body strength training. The muscles of the lower limbs, hips and legs are well developed and powerful. On the one hand, they can effectively buffer the impact on the knee joint during running. On the other hand, these muscles can better stabilize the knee joint and reduce the risk of injury.
Second, do regular lower body stretching exercises. Lower limb stretching is conducive to the recovery of the muscles of the hips and legs, improving the flexibility of the lower limbs, and enhancing the flexibility of the knee joint, which are all conducive to enhancing the safety of the knee joint. If you pay attention, you will find that people with good lower limb flexibility have fewer knee sprains and sprained feet.
Third, the sports content is diversified. Some people who love to run, just run blindly, and do not participate in other sports. Single, heavy, frequent running, of course, increases the risk of knee injury. To be more specific, there are five days a week to arrange running, and five days a week to participate in exercise, and the exercise content is more diverse (such as running on Monday, spinning on Tuesday, running on Wednesday, aerobics on Friday, running on Saturday), and then cooperate with Some lower body strength training and stretching, the latter exercise regimen is much more knee-safe.
Running itself does not injure the knees. Factors such as blindly running a lot, running every day, inappropriate movements, weak muscles in the lower limbs, only running, and no stretching are the main factors that make the knee joint more prone to injury. And after the knee is already uncomfortable or injured, if you don’t obey the doctor’s advice, you have to “persist” on running, and your precious knee will be sent to a “severely injured” road of no return!
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