After the age of 50, is running wounded or knee?

Aunt Li (pseudonym), 51, heard that women's osteoporosis risks after 50 years of age have high risk, so they have been adhering to the habit of running. Regardless of the wind and rain, Aunt Li gritted her teeth.

After running for two or three years, when Aunt Li went to the hospital for examination, the bone density was around -1.2, and there was no symptoms of osteoporosis. This was originally happy, but the doctor then said: Aunt Li for a long time because of long -term running, the bone below the cartilage form, and a slight deformity has occurred.

This made Aunt Li very surprised and incomprehensible. I did not expect that she insisted on running and escaped the osteoporosis, but did not expect that her knees were "suffering".

What will be affected by the knee when running?

The knee is the connection between the calf and the thigh. Through the adjustment of the knee to help the legs move, human beings can walk or run.

When running, the knees will be mainly affected by the "impact" and "friction":

On the one hand, the upper body movement is driven during running, and the entire gravity of the upper body will "press" on the knee, and because of the impact of the running, the impact is about 3 times the weight;

On the other hand, running in the process of raising and putting down, the knee will also be affected by friction.

It is precisely because of this that the work that the knee is in running is important.

So, as far as running itself is concerned, is it good or disadvantaged to the knee?

Regarding this, the United States "Orthopedic and Sports Physics Magazine" stated that through 110,000 people, a total of 20 indicators of indicators found:

People who often sit for a long time have the probability of knee inflammation or arthritis, about 10%; those who run often are only about 3%.

In other words, running often is lower than those who often sit for a long time, and the risk of knee disease is lower. Therefore, running itself should be "knee -keeping", not "wounding knee".

In this case, why did Aunt Li run?

After the age of 50, is running wounded or knee?

After the age of 50, due to the age of age, human bones have become aging, and metabolic systems will become worse.

The knee is no exception. After the age of 50, the knee may be inflexible and healthy than when they are young.

But this does not mean that you cannot run after the age of 50. The study of "Orthopedic and Sports Physics Magazine" covers people between 18 and 60. Even after the age of 50, running is still an effective choice to reduce the risk of knee disease.

Not only that, people over the age of 50 are slower than young people, which leads to lower blood circulation efficiency. If you can actively exercise, such as adhering to running, improve your body's metabolic ability, promote blood circulation efficiency, and reduce the risk of "venous return" at the knee, it is conducive to the behavior of the knee.

Therefore, even after the age of 50, running is still a good choice for knee -knee and knee -nursing, which is a real "good medicine".

The reason why Auntie Li running and damaging the knee may be errors during the execution of the running plan.

Therefore, although running is good for knee health after the age of 50, it still needs to pay attention to the way and methods to avoid repeating the mistakes of Aunt Li.

Run "knee -keeping", try to avoid these 3 mistakes

1. Don't go out to run on rainy days

The ground is wet on the rainy days and small friction, which means that the legs need to be stronger to maintain the running action, which will undoubtedly increase the impact and friction of the knee.

Not only that, the humidity is heavier in rainy days, sweating throughout the body when running, the pores are opened, and the humidity may take advantage of it, but increase the risk of symptoms such as joint edema.

2. Do not run too long

Although running is good, it is not the longer you run. Especially for middle -aged and elderly people over the age of 50, the knee is relatively fragile, and the amount of exercise must be controlled in order to avoid excessive loss and bring health to the knee.

Middle -aged and elderly people over 50 years old can run for about 40 to 60 minutes a day, but greedy is not good for health. At the same time, the speed of running must also be controlled, try to use jogging as much as possible. While exercise, give the knees to adjust and buffer time.

The "one -to -one" movement is the most suitable choice for middle -aged and elderly people.

3. Don't run without protection

The so -called "non -protective running" refers to in the process of running, do not do the front work and wear appropriate equipment.

For middle -aged and elderly people over the age of 50, the bones are relatively fragile. In case of accidents, accidental falls, fractures, and possibility of strain will be higher. The more that, the more you need to protect before running:

For example, before running, do a warm -up exercise appropriately, stretch the ligaments and muscles to avoid strain and sprains;

Wear special running shoes, knee pads, etc., reduce the probability of injury when falling. These are effective ways to protect their health while running.

All in all, even if it is over 50 years old, running is still in line with knee health. But how to run and how long, rely on scientific methods to exercise, can bring real health to the body.

(Source: Health Times)

【Edit: Wang Yujin】

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