1. Can I run after knee injury
For chronic injuries caused by running, most doctors only recommend resting, because ligament and tendon injuries caused by running can’t and don’t need surgery. They are sterile inflammation. Anti inflammatory drugs are used at most, and the rest is waiting for the body to recover itself.
After the knee injury is healed, you can jump forward, backward, left and right with bare feet. After repeated several times, there is no pain or discomfort in the injured part. Then you can basically resume running. If there is any injury or pain in the recovery run, you should stop running and rest, and then re evaluate the method of judging whether you can start recovery, and start from the beginning according to the above steps of recovery run.
2. How to resume running after knee injury
Run no more than 3 times a week. These three times should be spaced apart.
As slow as possible. That is, run at the speed you can just run. The running time is between 15-20 minutes, preferably not more than 20 minutes. If you feel unwell in advance, stop in time.
Don’t be in a hurry. If there is no problem after running three times in the first week, then at the same speed, each time can be extended to 25-30 minutes in the second week, and a few minutes in the third week. Keep this time at the beginning of the fourth week, about 40 minutes, and slightly increase the speed, but do not exceed the heart rate level of 180 age.
Increase gradually. After 2 months, if there are still no problems, you can gradually increase the training volume.
3. Healthy and reasonable running method
We should measure our athletic ability and do it step by step and according to our ability. For ordinary people, exercise focuses on persistence. On the premise of ensuring safety, 60% ~ 80% of the maximum intensity can already achieve the effect. Run healthily. Don’t be arrogant.
Be sure to warm up before running. Adopt the correct running posture, and also control the stability of the body. Don’t shake from side to side. During running, don’t swing your arms too much and step forward too much, because these will increase your body’s instability.
strike a proper balance between work and rest. For people who do not run often, they should control the frequency of running. When there is joint swelling and pain, they must pay attention to rest and give muscles, ligaments and cartilage sufficient rest time. They must not play with injuries to avoid entering a vicious circle.
Sports that are good for the knee
1. Swimming. Generally speaking, swimming will not impact the knee, so it has a protective effect on the knee joint. However, breaststroke can also damage the knee, so it is not recommended to use breaststroke, and it is better to choose freestyle.
2. Riding. Cycling is also good for your knees. The health of the knee largely depends on the tightness of the surrounding muscles. In particular, the quadriceps femoris in the front of the thigh can effectively ensure the stability of the patella. For this reason, it is necessary to enhance the compactness of muscles, and riding is the best way to achieve this goal. You can also exercise by bike when your knee hurts.
3. Walk. Many people suffer from knee osteoarthritis. Because of pain, patients will try to reduce their activities. However, it is necessary to keep exercising because the muscle system plays a very important role in protecting the knee. In fact, it only takes 20 minutes to walk every day. In addition, walking is also suitable for people with artificial limbs.
Resistance exercises to exercise knees
1. Lie straight on the bed with your legs raised (you must lie down. If you practice sitting, you will get hurt easily). Tie a sandbag to your ankle. The weight can be determined according to your strength and feeling. There is no fixed requirement. Generally 1 ~ 3kg is enough. The straightening position lifts the whole leg, and the angle between the leg and the bed is about 30 degrees. Hold it for 5 seconds, then put it down for 2-3 seconds, and repeat. Do 3-4 groups every day. The effective indicator of each group of exercises is that the muscles feel tired enough, and they can rest for 1-2 minutes.
2. Sit on the bedside or chair with your knees extended, and tie sandbags to your ankles. From the relaxed knee bending position, keep exerting until the knee joint is extended. Of course, the most important thing is that the effective range of activity of the inner side of the exercise is within the range of 30 degrees close to the straight, so if the focus is on the inner side of the exercise, it is only necessary to practice the last 30 degrees. The exercise requires the same straight leg lift. However, it should be noted that because the essentials and intensity of exercise are not easy to grasp, it is best to carry out the above-mentioned exercise under the guidance of a doctor, so as to give full play to the maximum effect of exercise and avoid sports injury.
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