Winter is here, the outdoor air is cold, and many people who love sports choose to exercise on the treadmill indoors in order not to give up exercise, but if they are used improperly, it is easy to hurt the body.
Do not warm up and hurt the joints. Running outdoors, the ankle and knee joints must bear the pressure of weight, but also buffer the impact from the ground. It is also very easy to damage the joints. If the treadmill exercise neglects the warm-up exercise, it is more likely to suffer from the "running knee". The treadmill belt is harder than the ground in the natural environment; the second is that it can control the speed differently from the outdoor running. The speed of the treadmill is set in advance, and many people feel that the speed is too fast and can only be followed by running hard. Putting a greater burden on the knee. At first, they only felt knee pain during running or running. Over time, the patient will aggravate the pain during sitting, standing up, and other activities that require active knee joints. Therefore, it is recommended that you must first do a warm-up exercise for 10 to 15 minutes, after the joints of the whole body, and then go to the treadmill to avoid damage due to insufficient preparation. When running with a treadmill, choose a thick and soft running shoe. If necessary, wear a wristband, knee pads, etc. to protect the ankle and knee joint.
Running too long, too fast, too high conveyor belt can cause knee wear. Unlike active running outdoors, running on a treadmill is a low-frequency passive repetitive motion that is much faster than running outdoors in an outdoor state. Many people run too long on the treadmill, the coordination of physical strength and knee joint will drop, their footsteps can't keep up with the speed of the treadmill, and the knee joint meniscus and cartilage will be shocked and damaged, and the weight will fall. Cause more accidental injuries. Nowadays, many treadmills have set a certain slope in order to pursue fitness effects. Li Yonggang said that too high a slope will also increase the wear of the knee joint. Therefore, it is recommended that when you run on a treadmill, you must adjust the speed and time of the treadmill according to your own situation, do not deliberately pursue speed, and try to adjust the treadmill conveyor slope to 2 ° ~ 5 °. When running, the body should be squared, and the knee should be raised as far as possible to the position of the thigh to the waist. The pace should be adjusted according to the characteristics of height and leg length. Do not deliberately pursue stride.
Jump off the treadmill directly. After running, because the treadmill is slowly stopping, some people feel that it is very troublesome to stop and jump off the treadmill. This is one of the most common mistakes in treadmill running. Because this will not only aggravate knee wear, but also may fall and even risk of sudden death. After the exercise, be sure to slow down along with the speed of the treadmill, lower the slope of the conveyor belt until it stops completely, and let the heart rate slow down slowly.
For people over the age of 60, it is best not to use a treadmill. If the outdoor air is good, it is recommended to run outside in a natural state.
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