How to avoid injury to joints during aerobic exercise

Many running enthusiasts like to run mountain roads, and in recent years, downhill running has been popular. It is said that running this way is more beneficial to health. However, some people are worried that running downhill will easily lead to joint pain and joint problems, but Chris Fretag, a fitness expert at the American Fitness Council, pointed out that unless there are old problems, cross-country running will not only not cause injuries, but can train muscle balance and maintain a healthy weight. These factors all help avoid injuries.

　Scientific research has found , If you run in fresh air, runners can burn more heat because they have to deal with wind and terrain changes. In addition, experts have also given a way to avoid running injuries to joints, which is to adjust according to the condition of the body. If running downhill will cause joint pain or soreness, you can change to running uphill, going downhill to reduce the impact on your feet.

　　In addition, you can choose to run on softer ground. The best choice for the ground is gravel or mud, if it is hard ground In other words, asphalt pavement is better than cement roads. If you are on a road where traffic is not busy, you can choose not to run the sidewalk and run on the edge of the big road.

　　Another way to avoid running injuries to joints is to exercise your knees and keep your knees healthy, which requires practicing more muscles that act as buffering on the front side of the thigh. The following exercises can achieve this goal. You only need to do it twice a week, 3 sets each time, 10 in each set.

　　1. Squat: squat and stance, and then stand firmly with your heels. , be careful not to pause when squatting to the lowest point or standing straight, and immediately proceed to the next action.

　　2. Jumping: Take a big step forward with one foot and bend your knees to 90 degrees, with your thighs parallel to the ground, and your knees and ankles perpendicular to the ground. Bounce your forefoot forcefully to restore your standing posture. Change your feet and repeat this action.

　　3. Jump on one foot: Stand with one foot, put your knees soft, jump forward and backward, and use the front half of your foot to ground. Change your feet and repeat the same action.