How can I prevent knee strains while running?

Note that you can't exercise vigorously, too strenuous can easily cause muscle strain, you can jog and exercise properly.

Put some towels on top of your knees to reduce the damage.

Be sure to stretch before and after running, and then choose a pair of running shoes that suit you.

Then you should wrap this knee so that you can effectively prevent this knee from straining.

n pairs of running shoes that fit the feet. Warm up before running and stretch after running. Do what you can, don't exercise too much. Don't go too fast, and keep your stride small. Pay attention to rest and adjustment, and wrap your knees without pain.

Our joints are growing, it also has a strong adaptability, if your strength increases little by little, the strength of the knee will also follow, if you improve rapidly, this is beyond the range of the knee to bear, it is easy to make the knee hurt! So we have to make slow progress and lay a good foundation! Novice friends don't worry, you need to spend at least two months to lay the foundation, the plan of progress is specific to the day, it is best to progress once every two days, and it is best not to exceed 100 meters at a time, so that the damage to the knee is small!

When you exercise and when you don't exercise, the state of the joints is different, when you don't exercise, the joints are more dead, there is a sound when you bend, the ligaments inside are also easy to tear, and the lubricating fluid inside is also less, which is easy to wear! Therefore, before running, you must improve the state of your joints, you had better do joint knee flexion activities, frog jumps, joint wrapping, and leg lifts to ensure that your joints are in good condition, the toughness of the cruciate ligament is improved, the synovial fluid secretion is sufficient, and the joints are flexible and free!

Some people run like fighting, running wildly, the two legs are forked very big, so that they do run fast, but the damage to the knee is also very large, the larger the stride, the greater the impact, so try to shorten your stride, don't run too fiercely!

In fact, running for 30 minutes a day is similar to running for 50 minutes a day, but if you run for a long time, the probability of your knee injury will increase, and your knee is not made of iron, and it also needs to rest, only rest can make it stronger!

You can't go to the uneven ground to run, so the landing is unstable, easy to sprain joints and knees, friends who run on the cement floor, the shoes must be good, high-tech shock-absorbing running shoes are your best choice!

Let's not run too much, try to do moderate exercise, three or four times a week is enough, and the rest of the time it is better to do some light exercises, so that your knees can be used better and better, and they are not easy to break!

We must emphasize the muscle strength of the legs, in the gym for equipment leg training or freehand leg exercises, squats, squats against the wall, leg presses, these are good choices for leg training, can make your leg muscles stronger!

Shock-absorbing running shoes and plastic runway are the best combination, but many friends do not have such conditions, but the minimum condition is that shock-absorbing running shoes plus straight, flat road surface, so as to prevent sprained joints and protect knees!

1. Wear a variety of protective gear to protect the knee, such as sports bandages, patella belts, etc., mainly to talk about the role of the patellar belt. The knee joint is the place where the upper and lower leg bones meet, there is a meniscus in the middle, and there is a patella in front, the patella is stretched by two muscles, suspended before the intersection of the leg bones, it is very easy to slide, in normal life, because it is not affected by external forces and strenuous exercise, so the patella can move normally in a small range of the knee area. As running puts pressure on the knee, it is easy to dislocate the patella, which can lead to diseases of the knee joint.

Wearing a patellar strap will hold the patella in a relatively stable position to ensure that it is not injured.

2. Be sure to do a good warm-up exercise before running, which can not only help our body quickly "heat up", but also allow the muscles, joints and the whole body to be in a scientific stage suitable for exercise, so that our body can be fully protected in the next intense exercise and effectively prevent knee injury.

3. Pay attention to the correct protective posture during running to maximize efficiency, and also protect your body parts from injury during exercise.