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How to run without hurting your knees and not suitable for those who are not suitable for running
With the increasing health awareness, more and more people are choosing running as a way to stay healthy. However, if you don't pay attention to protection during running, it is easy to cause damage to the knee joint.
At the same time, for some specific groups of people, running may not be suitable for their physical condition. This article will take a look at how to avoid knee injuries and people who are not fit to run.
1. How to avoid knee injuries while running.
1.Correct running form.
Proper running posture is the key to avoiding knee injuries. During running, keep your body slightly forward, keep your head up and chest, swing your arms naturally, and try to land with your forefoot when your feet touch the ground, which can reduce the impact on your knee joints.
2.The right running shoes.
Choosing the right pair of running shoes is essential to protect your knee joints. Running shoes should have sufficient cushioning and support to reduce the impact of ground reaction forces on the knee joint. At the same time, shoes should be the right size to avoid slipping your feet during running.
3.Exercise reasonably.
When running, be sure to control the amount of exercise and avoid excessive exercise.
Develop a suitable exercise plan according to your physical condition, follow the principle of gradual progress, and gradually increase the amount and intensity of exercise.
4.Do a good warm-up and stretch.
Proper warm-up exercises before running can help the body gradually get into a state of exercise, improving the flexibility of muscles and the flexibility of joints. Proper stretching after running can help relax muscles, improve blood circulation, and reduce the risk of knee injuries.
2. People who are not suitable for running.
1.Patients with knee injuries.
Patients with knee injuries should avoid high-impact sports such as running to avoid aggravating the condition. If you need to exercise, you can choose low-impact exercise methods such as walking, swimming, etc.
2.Patients with severe obesity.
Obese patients are more stressed on their knee joints due to their higher body weight. During running, excessive impact can lead to knee injuries.
Therefore, severely obese patients should first reduce their weight by ** before running exercises.
3.Patients with cardiovascular disease.
Running is an aerobic exercise that improves heart and lung fitness, but it can be aggravated for some people with cardiovascular disease. Therefore, patients with cardiovascular disease need to exercise moderately under the advice of their doctors.
4.Diabetic.
Diabetic patients need to pay attention to controlling the amount and intensity of exercise when exercising. Excessive exercise can cause blood sugar fluctuations and worsen the condition. Therefore, diabetics need to do a moderate running exercise with the advice of a doctor.
5.Pregnant and lactating women.
Pregnant and lactating women have special physical conditions and need more rest and care. High-intensity exercise, such as running, can have adverse effects on their bodies and should be avoided.
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!