How can I relieve knee soreness after a long run?

Like me, I was like this for the first few weeks, I was running on concrete floors.

But now it's okay, it's just a little bit of a feeling in the first few minutes of the run.

My thoughts. 1) Arrange the amount of exercise reasonably according to your own situation. When increasing the amount, it is necessary to increase it gradually, if you suddenly increase the amount very much, the knee joint is prone to pain.

2) When landing with both feet, land on the ground with the balls of your forefeet. This uses the elastic force of the arch of the foot to cushion the vibrations that occur when landing.

3) Run on gentle and soft roads (such as grass or land in woods or parks). If you're exercising on asphalt, it's best to wear rubber shoes with sponge pads that cushion the impact of your lower limbs.

4) Before running, you should prepare for activities so that all parts of the body, especially the knees and ankles, can be fully moved. You must not run when you go out, especially if you can't run faster at the beginning, which is easy to hurt the joints and muscles of the lower limbs.

5) If there is some pain in the knee joint, you should immediately reduce the amount of running, especially slow down the running speed, after a few days, the pain will disappear. If the pain worsens, you should stop running, do some exercises that do not burden the knee joint, and continue running when the knee pain disappears.

Please see here for details, please be careful, your current condition may cause you physical damage.

Haha, it can be seen from here that running like this for a long time will affect or hurt the knee joint.

It means that the place where you run may be a cement road, it is better not to run such a road, such a road is very hard, it is best to find a school playground, or a riverside, a seaside beach road, and finally you can choose asphalt road.

Then you can choose a better running shoes, don't just wear any shoes and run, knee pain is a precursor.

If you want to talk about relief, you can do flexion and stretching exercises, massage it with your hands, but this is not the same as muscle soreness, muscle soreness is better than yours, joint pain indicates that the exercise posture or sports field or habits are not correct, I hope you reflect from these places.

The best way to relieve yourself is to stop running, rest thoroughly, and resume running when your knee is no longer painful, but it is recommended to change from running 5km every day to running 5km every other day. When you don't run, you must consciously exercise your calf muscles, because when the level of your calf muscles improves, you will support your knees when you run, and your knee pain will be relieved! Of course, as an ordinary runner, you must combine your own conditions, control the amount of running, and do a good job of stretching before and after running!

In short, both walking