How to exercise and not hurt your knees on foot
Walking is a very good way to exercise, and walking every day is good for your health. But everything is stressful, and even the best way to exercise can cause damage to the body if the amount of exercise is too large. The amount of walking to different people is different every day.
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- 8000-10000 steps per day for young adults are normal walking;
- The elderly can achieve exercise effects by 3000-5000 steps per day.
If this amount is exceeded, it is excessive exercise, which will cause damage to the knee joint.
Which type of person is prone to knee cartilage wear
- People who are overweight;
2, O-legged people;
3, like to climb the mountain, up and down the floor to exercise people.
What are the injuries to the knee joint?
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Some people will have joint swelling and pain after excessive walking, which may be synovitis of the knee joint. However, this is not a serious disease, and it will generally ease after a long break.
However, if the cartilage wear of the knee joint occurs in the long run, it may be serious. Because the cartilage of the joint has a characteristic, it is not regenerable, which means that as long as the cartilage is injured, it will last for a lifetime. After the cartilage wears, it will lead to early degeneration of the joint and a series of manifestations of osteoarthritis. The so-called twenty-year-old, the 60-year-old joint, is the truth.
In fact, the stronger and stronger you are, the muscles, not the joints. The hardness of the joints is equal to everyone. The more you use, the shorter the service life of the joints.
Eight principles of walking
Speed control principle
Don't force yourself to sneak away, this will consume a lot of physical strength, and the result is that the speed is not up. If you are hiking with a lot of people, it is best to find a companion who is about the same speed as himself.
- "Pre-testing" principle
When you go out on foot for the first time, it is best to stick to it for a few hours, instead of planning how far you must go. After knowing your physical fitness through such a few times, you can increase the intensity of hiking.
- Learn to rest principle
Walking outdoors, physical fitness is only one of the purposes, do not have too much physical expenditure, sometimes will not be worth the loss, adjust the rest time according to their own circumstances.
- The principle of correct travel
For walking, everyone has their own way. When walking, you should walk with a more comfortable way, so that your physical strength can be used scientifically and effectively.
- "Timely tonic" principle
When you are on foot, the body's heat loss is large. In order to replenish your energy, you need to replenish water and food on time. Especially before climbing the slope, you can drink some water as appropriate. If the weather is hot and there is more sweat, you can add some salt to the drinking water or choose a functional drink.
- Self-assessment principle
Outdoors are most likely to be "reluctant". Before you leave, you can properly assess your physical strength and outdoor ability. Think about whether you can keep up with the speed or progress of your peers. It is best not to overdraw your knees. Even if you are behind, don't hurry to catch up, especially when you go down the mountain, we will talk about the reasons later.
- Leg muscle training principles
Developed muscles can relieve the pressure on the knee under certain conditions and minimize knee damage. Usually, strengthen the quadriceps (front of the thigh) and cruciate ligament exercise, try to avoid the wrong posture caused by injury, if the injury is really worthless during exercise.
- Knee protection principle
As the saying goes, "The old man is old," the leg is the first to go wrong on the knee. Many friends are suffering from pain because they don't pay much attention to knee protection. The longer they play outdoors, the more valuable their knees are. The knees are the weakest joints of the human body, connecting the longest bones and the strongest muscles.
From the eight principles, we can see that it is not the purpose of going far, how to go more suitable for yourself, and to make your body feel comfortable is the most important.
