Does treadmill damage your knees

Many people like to run, but there is no time, so they choose to buy a treadmill at home treadmill, then the treadmill in the end hurt the knee? Treadmill if the frequency of use is not high, running posture is reasonable, treadmill cushioning is good, coupled with a good pair of sports shoes, generally will not have too much damage, but if the treadmill is not used properly, the treadmill cushioning is not good is also said to be shock absorbing, before and after the running does not do the stretches, it may cause damage to the knee joints, especially large body weight, running is too frequent, strenuous, run too high a gradient will run on the knees, cartilage, meniscus, and adjacent tendon ligaments caused by damage. The cartilage, meniscus and neighboring tendon ligaments of the knee joint will cause damage, so you should use the treadmill reasonably.
In fact, appropriate running, for the knee joint will not produce significant damage, on the contrary, it will strengthen the knee joint, promote the proliferation of articular cartilage and synovial fluid secretion, effectively regulate the pressure of the joint cavity, no matter what kind of exercise is to be reasonable movement ~ ~

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Treadmill is more injurious to the knee than road running

1. Treadmill is more labor-saving.

There is more controversy in this area, and many frequent runners will think that the consumption difference between treadmill running and road running is not great. Theoretically speaking, road running requires more forward momentum and will consume more physical energy. In the case of the same amount of physical exertion, the treadmill running distance is farther, which will bring more impacts on the knee and more injuries.

2. Different friction.

Road running requires more forward momentum, the foot bone and the ground need to have a greater angle of inclination; unscientific treadmill exercise and road running is different, more like jumping + falling process, the impact on the knee joint is greater.

3. The influence of body weight.

People with heavier body weight, higher body fat rate and not strong enough legs may not be suitable for running. If there is obvious knee pain condition, it is recommended to choose other ways of aerobic exercise first.

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Correct use of treadmill

1. The role of the slope.

Appropriately increase the slope of the treadmill, the use of uphill movement to change the angle of movement, increase the movement friction, effectively reduce the direct impact of running on the knee cartilage.

2. Reasonable speed.

The speed of the running belt should not be too fast, and it is better to run with the feeling of forward movement of the running belt, avoiding the impact of straight up and down movement.

3. Warm-up and stretching.

Warming up and stretching before running can make the body enter the exercise state and reduce sports injury; stretching after running can reduce the burden on the heart, eliminate lactic acid and relieve fatigue.

4. Running shoes.

The two most important points: one is the shock absorption function, and the other is the correction function. If there is a phenomenon of outward turning or inward turning when running, you should choose appropriate running shoes to correct it (emphasize the shock absorption function of the shoes when outward turning, and focus on the stabilizing function of the shoes when inward turning).

5. Running posture.

Heel-first running posture has a greater impact on the knee, while the full-foot and forefoot-first landing method has less impact on the knee. If you have knee pain, it is recommended that you use a full foot or forefoot-first running position.

6. Nursing care.

Running exercise should be gradual, at the beginning of the first muscle, bones and ligaments to get gradually strengthened; if there are signs of knee pain, you can then cold compress, as well as after the hot compress + massage method to clear the pain.

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Fat people should not run

1. Elliptical machine and dynamic bicycle.

Elliptical machines and dynamic bicycles are typical aerobic exercise equipment, and will not bring direct impact on the knee, the damage to the knee is minimal.

2. Load and shock absorbing function of the treadmill.

High-end treadmills have a certain shock-absorbing function, although for the relief of knee injuries have a certain effect, but usually can not solve the fundamental problem, in the case of exceeding the rated load of the treadmill more chicken ribs.

3. Swimming.

Swimming is one of the least damaging forms of exercise for joints.

4. Walking.

Walking and running are different, there will be no rapid, strong landing impact, the pressure on the knee, ankle less than half of the running, aerobic effect is not much different, more suitable for the fat paper.