Running professors are dedicated to providing training, rehabilitation and equipment for runners

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In running, one of the most frequently injured parts is knee! Why do so many runners suffer from knee pain? There are many reasons: 1, do not warm up and stretch before running, 80% of the knee injury reasons; 2, the pursuit of speed, beyond the range of the knee; 3, run more, lack of strength training; 4, too much weight, high pressure on the knee; 5, abnormal running posture, outside eight or inside eight

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Knee pain, mainly Iliotibial pain, there are four ways to achieve recovery

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Note: during recovery, stop running for 7-10 days! 1

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When applying ice to knee pain, use ice bags, ice cans, beer, coke, etc

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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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2, foam roller using foam roller, as shown below, massage for 5-10 minutes, effectively relieve lateral muscle tension

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3

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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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4

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Lunge standing – double foot lunge – standing, cycle the following 12 times, 3 groups a day

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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

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Develop this kind of movement, and your knees will never be injured again

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The above method is suitable for most runners

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If you think it’s effective, please share it with more people

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Run scientifically and run old without injury! –

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