Does the stepper hurt your knee?

stepper can reduce the pressure on the knee joint, as long as you use the stepper correctly, it will not cause damage to the knee, but improper exercise may cause damage to the knee. Whether the stepper hurts the knee is actually related to the exercise posture and one's own weight. If the intensity is too high, non-standard movements will cause knee joint damage. Generally speaking, running and jumping sports have the risk of knee joint injury, but compared with running, jumping and other ground sports, steppers are equivalent to climbing stairs or mountaineering, which not only ensures a certain exercise intensity, but also buffers the weight through hydraulic devices. The impact on the joints, so we don’t have to worry too much.

What to pay attention to when using a stepper to exercise

1. Control the exercise intensity The joints and muscles repair themselves after each exercise. If the exercise frequency is too high, the joints and muscles cannot recover in time, which will easily cause various diseases such as arthritis, meniscus injury, and ligament rupture.

2. Control the speed of the stepper. If the speed of the stepper is fast and slow, too jumpy, it will increase the pressure on the knee joint and damage the knee. It is recommended that the stepper exercise should be done step by step, from slow to fast, and from small to large. In addition, it is best to practice in groups each time. After stepping for 5 to 10 minutes, take a break and do some body stretching and stretching movements to gradually extend the time of each stepping.

3. Master standard movements. Non-standard stepper exercises will not only fail to achieve the effect of exercise, but will cause harm to the body. Therefore, when doing stepper exercises, you must master standard movements. When stepping, be sure not to buckle in the knee joints, keep your toes and knee joints forward, your legs parallel, and keep your body stable. When alternately stepping, the body sinks in a small half squat shape, and the knee joints must not be locked, rigid, keep the joints relaxed at each step, and the leg muscles must work hard to complete the exercise.

4. Warm up and relax. Lack of warm up and stretching can easily damage the knee joint during exercise. Therefore, warm up slowly before exercising, such as stepping on the spot, raising your legs, and small vertical jumps. Stretch and massage after exercise to fully relax the muscles, help restore fatigue, maintain joint space, and exercise flexibility.

5. Beware of falling. When you first use the stepper, you should pay attention to prevent falling. It is best to step on one foot first, and then slowly step on the other foot after you stand firmly. The elderly should choose a stepper with handrails to help the body maintain balance.

6. Contraindicated people do not use it. Although the exercise intensity of a stepper is not as great as running, it is not low. People who lose weight must undergo a physical examination before exercising. People with severe coronary heart disease, high blood pressure, nephritis and other diseases are advised not to exercise on steppers. They can choose more gentle exercises such as walking and Tai Chi.