3
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4
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Note: during recovery, stop running for 7-10 days! 1
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Abnormal running posture, outside eight or inside eight
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When you recover 7 days later, before and after running, do a squat against the wall + stretching, you will find that the knee is really good! Note: when running, no matter how tired you are, you must keep your back straight, raise your head, keep your chest straight, and look straight ahead
2, foam roller using foam roller, as shown below, massage for 5-10 minutes, effectively relieve lateral muscle tension
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Squat against the wall and stand on one leg (injured knee) for 60-90 seconds, 3 times a day
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The amount of running is increased and strength training is lacking; 4
.
The pursuit of speed, beyond the range of the knee; 3
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The above method is suitable for most runners
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When applying ice to knee pain, use ice bags, ice cans, beer, coke, etc
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Too much weight, high pressure on the knee; 5
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If you think it’s effective, please share it with more people
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Running professors are dedicated to providing training, rehabilitation and equipment for runners! Running, one of the most frequently injured parts: the knee! Why do so many runners suffer from knee pain? There are many reasons: 1
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Lunge standing – double foot lunge – standing, cycle the following 12 times, 3 groups a day
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No warm-up and stretching before running, 80% of the knee injury reasons; 2
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Develop this kind of movement, and your knees will never be injured again
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Knee pain, mainly Iliotibial pain, there are four ways to achieve recovery
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on the outside of the injured knee, apply ice for about 15 minutes, which has a calming and soothing effect
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Run scientifically and run old without injury-
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