How to prevent knee injuries?

Orthopedic diseases are a type of disease with a very high incidence in our lives. Among them, the knee joint is the joint with the largest range and degree of motion. If you are not careful during exercise, it is easy to get injured. Once the knee is injured, it will cause us a certain amount of pain and will also cause our activities to be greatly restricted. Therefore, we must do a good job of prevention. Let's learn about how to prevent knee joint injuries.

How to prevent knee injuries?

1. Be sure to warm up thoroughly before training and avoid doing high-intensity exercise directly. Injuries most often occur when you are tired or lack energy.

2. Pay attention to your running posture when running, and do not land on only one side of your foot;

3. Pay attention to using the thigh muscles to avoid direct impact on the knees from the feet. In order to prevent the knee joints from being under increased pressure when going downhill, you should land on the forefoot first and then transition to landing on the entire sole of the foot to cushion the pressure on the knee joints. After mountain climbing, you can perform local massage on the knee joints to fully relax the knee joints and prevent them from stiffness.

4. When you experience knee discomfort, reduce the amount and frequency of exercise appropriately, and avoid strenuous running, jumping, and weight-bearing exercises;

5. Keep your knees warm at ordinary times, especially in summer, and don't be greedy for coolness;

6. Apply hot compress or Chinese medicine massage to the leg muscles after exercise.

7. When training with weights, especially when going downhill, avoid impacting your knees;

8. Well-developed muscles can relieve the pressure on the knees under certain circumstances and minimize knee injuries. Do more leg muscle exercises in daily life to reduce the pressure on the knees as much as possible. Consciously strengthen the quadriceps (front thigh) and cruciate ligament training, strengthen the inner quadriceps and thigh muscle strength, and combine muscle stretching, walking, horse stance or wall exercises to pave the way for the patella to move smoothly in the femoral end groove.

9. Before climbing, rub the lower edge of your knees with your fingers to promote lubrication and protect your knees.

10. Stretching and lengthening the hamstrings and patellofemoral joint helps reduce the chance of knee injury.

The above is an introduction to how to prevent knee joint injuries. After understanding it, we know that if we want to better prevent joint injuries, we must not always do strenuous exercise when exercising. In addition, we must master good methods in daily life and pay attention to the balance of diet and nutrition.