As fitness activities become increasingly popular, more and more people are turning to exercise for better health. How can you protect your knee joints while running? Experts from Yangzhou Yihé Rehabilitation Hospital offer some advice.
Choose the right running method
Control your running distance—more is not always better. The more fatigued your muscles are, the greater the impact on the meniscus. Once it exceeds the cushioning capacity, it can harm the femoral head. Mix in walking during your run, alternating between the two, and maintain steady breathing.
Warm up properly
Before you start running, do a thorough warm-up, such as leg stretches and rubbing the lower edge of your knees. This increases muscle elasticity, promotes more synovial fluid secretion in the joint capsule, fully stretches tendons and ligaments, improves joint flexibility and range of motion, and effectively prevents joint injuries caused by running.
Choose suitable running shoes
Choose lightweight, breathable running shoes that fit well and hug the top of your foot snugly. Ideally, the sole should have a certain thickness and anti-slip tread, with a heel height of about 2–3 centimeters. This reduces the impact and pressure on your knees during exercise. Also, make sure your shoelaces are tied securely to avoid having to stop mid-run to retie them, as loose laces could also trip you up.
Warm up before hiking too
Many people choose to travel during the summer holidays to relax, but traveling blindly not only fails to achieve relaxation but may also bring unnecessary worries. Hiking, like climbing stairs, is a weight-bearing activity. People often start hiking as soon as they reach the mountain without warming up, which is harmful to the joints and muscles—especially for those who take transportation to the base. Without proper preparation, going straight up the mountain can easily cause damage to the joints, muscles, and ligaments. So, be sure to do a full warm-up before heading up.
Who should not hike?
Many people enjoy hiking and consider it a healthy activity for preventing illness, staying fit, and losing weight. But hiking is a highly oxygen-consuming activity, and not everyone is suited for it. Experts from the rehabilitation medicine department remind us that the following groups should avoid hiking:
1. People with cardiomyopathy or rheumatic heart disease should not hike.
2. Patients with rheumatoid arthritis and osteoarthritis should not hike.
3. Elderly individuals in poor physical condition and those with cardiovascular diseases should not hike.
4. People with certain chronic illnesses should not hike.
5. Middle-aged people who don’t exercise regularly should not suddenly engage in strenuous hiking activities.
[Friendly Reminder]
Citizens can choose exercises that put less strain on the knee joints based on their interests, such as jogging, swimming, brisk walking, and cycling. If you experience significant knee joint injury, try to reduce high-impact activities like running, jumping, stair climbing, and hiking.
Daily care for your knee joints
Maintain an ideal body weight to reduce the burden on your knees; eat calcium-rich foods, focusing on a balanced diet with food-based supplementation; exercise within your limits, and rest immediately if your knees feel uncomfortable; avoid high-impact activities like running, high jump, and hiking; avoid half-squats, full squats, or kneeling positions; refrain from rotational movements of the knee in a semi-flexed position to prevent meniscus injury; keep your knees warm; minimize heavy lifting and wearing high heels; and choose a pair of suitable shoes when exercising.