Exercise leg muscles: muscles are wrapped around bones, which is the best umbrella for joints.

Early in the morning or at night, there are runners inside and outside many sports grounds in the city.

Learn to prevent “running knee”.

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If there is a feeling of muscle distension, care should be taken after exercise, supplementation of basic foods, vitamin C or sports drinks to relieve muscle soreness.

For beginners, correct running posture can effectively avoid injury, and reasonable control of running posture can reduce the knee impact of runners by more than 25%.

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If runners feel that the strength of the knee joint is insufficient, they can squat against the wall or lunge squat to improve the leg muscle strength, especially the muscle strength around the knee joint.

Running, an aerobic sport, does not need specific equipment or specific places, and is deeply loved by the majority of fitness people.

Once runners find knee pain, especially at the patellar tendon ligament, they should reduce the amount of exercise; If the pain is serious, you should stop running for 2-4 weeks.

The pain worsens whenever they sit down and straighten their legs.

Continuous and effective jogging can also consume energy and reduce fat.

At the same time, in the acute stage, you can apply a small ice block or a towel soaked in cold water to the painful place.

Heavy weight, unscientific local style, and those who do not warm up and stretch before running are prone to “running knees”.

After the acute phase, massage or acupuncture can be used for treatment.

Therefore, most of the knee joint injuries caused by running are chronic overuse injuries, which is commonly referred to as “running knee”.

“Running knee” is generally prone to pain in two parts, one is pain in patellar ligament or around patella, and the other is pain on the outside of knee joint.

Since you know the harm of “running knee”, you should learn to prevent “running knee”.

Muscle control directly affects the bearing capacity of the knee.

When running, the knee joint should not only bear the heavy pressure of weight, but also buffer the impact from the ground.

Here are three ways to prevent “running knee”: 1 Warm up exercise: before running, warm up for 5 minutes to put the musculoskeletal joints of the whole body into motion.

In addition, stretching the thigh muscles also helps to protect the knee during exercise.

Running can not only exercise cardiopulmonary function, but also enhance muscle strength.

For example, it causes serious joint wear, waist pain, etc.

Stretching exercise: the warm-up actions for the knee joint include squatting, high leg lifting in place and back kicking.

How to relieve “running knee” pain? When “running knee” first appears, runners only feel pain during or after running.

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Knee joint is one of the key links of human motion chain, and it is also the most complex joint in human body.

However, if the running posture is not correct, it will not only fail to achieve the ideal fitness effect, but also may damage your health.

Stretching exercise can make the lubricating fluid in the joint cavity of the knee more fully secrete and reduce the hard to hard “collision between the joints during exercise.

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