跑步伤膝盖？那是你没跑对

Core Viewpoint - The article addresses the misconception that running harms the knees and provides scientific insights on how to run safely while maintaining joint health [1] Group 1: Muscle Strengthening for Knee Stability - Strengthening the muscles around the knee, including the quadriceps, hamstrings, hip, and glute muscles, enhances knee stability and shock absorption [2] - Suggested exercises include wall sits and seated leg extensions, which can be performed daily to improve muscle strength [2] Group 2: Proper Running Technique - There is no one-size-fits-all running posture, but avoiding "inward" or "outward" foot positioning is crucial to prevent knee injuries [3] - A recommended technique is to increase step frequency and reduce stride length, aiming for 170 to 180 steps per minute to minimize impact on the knees [3][4] Group 3: Warm-Up and Cool-Down Practices - A proper warm-up increases joint mobility and prepares the knees for running, with suggested activities including high knees and leg swings [5] - Post-run stretching is essential for transitioning from high-intensity activity to a resting state, promoting blood flow and recovery [5] Group 4: Appropriate Gear and Running Surface - Selecting the right running shoes based on individual foot arch and support needs is important, rather than opting for the most expensive options [6] - Running on softer surfaces like rubber tracks or dirt paths is recommended, while concrete and asphalt should be avoided, especially for beginners [6] Group 5: Scientific Evidence on Running and Joint Health - The knee joint bears 3 to 5 times the body weight during running, but this load is manageable if proper techniques and conditions are followed [8] - A study published in 2017 indicated that scientifically trained runners have a significantly lower incidence of knee and hip osteoarthritis (3.5%) compared to sedentary individuals (10.2%) [8]