How can junior high school students run without hurting their knees?

Running is everyone's favorite form of exercise, so running is also easy to cause some joint injuries, especially knee joints.

How to prevent knee joint injury, the most important thing that needs to be emphasized is to exercise the muscle strength of the thighs, calves and waist. Because after the strength is good, the force of the joint can be normal, and the stability of the joint can be maintained during the movement.

If the muscle strength is insufficient and the joint is unstable during the exercise, it is easy to cause cartilage or even meniscus strain, and even knee sprain, which will lead to knee joint injury when running, chronic strain and pain, which is the first point.

The second point is that running is a gradual process, and you must not rush it. Before running, it is recommended that everyone do a proper warm-up exercise. After the warm-up, the muscles are stretched, and the cardiopulmonary function gradually increases, and the muscles and heart and lungs can adapt to running.

After the muscles are healed, the knee joint can maintain stability during the running process and is less prone to injury.

The third is that before high-intensity running, it is recommended that you first do low-intensity running, for example, you can jog before running fast, and slowly adapt, so that the joints can adapt to the high-intensity exercise process, which is also the process of muscle and cardiopulmonary adaptation.

Another point is that if there are some chronic strain injuries in the knee joint, you should get the advice of a doctor in time, and even conduct relevant examinations to determine whether there is a potential chronic injury to the knee joint.

The last point is to run and relax. After running, the muscles should be massaged, or relaxed, after the relaxation, the muscles will no longer continue to be in a state of high tension, and the pain of the knee joint will also be relieved, and the knee joint itself is easy to relax after the muscles are relaxed. If the muscles continue to be tense, the pressure on the joint cartilage is also relatively large, and it is also easy to cause chronic injury and strain of the knee joint.

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There are three things to learn to run correctly without hurting your knees, one is to control the amount of running, the second is to adjust your posture, and the third is to do physical training.

First, learn to control the amount of running, pay attention to your body, and stop as soon as you feel heavy on the ground or feel pressure on your knees.

In the second line, adjust the posture so that the foot lands in front of the knee and the foot is controlled on the forefoot as much as possible, especially the center of gravity is best placed on the forefoot between the big toe and the second toe.

Third, physical training, especially to strengthen the muscles around the knees, the muscles behind the hips, squats, wall squats, planks, push-ups and other exercises are recommended. These will help with knee care.