Knee care: Walk more after running to cushion your landing

In order to protect your knees and continue our favorite running sport, runners must do the following daily maintenance:

1. Don't always run on hard ground. It is true that there are many cement floors around us, but we should pay attention to the alternation between soft and hard floors, and choose soft floors occasionally as much as possible. It should be for no other reason than the fragility of the knee joint.

2. Pay attention to cushioning when landing. Learn to use your quadriceps to protect your knees from the strong impact of your feet.

3. Be careful when running downhill. The knees are most vulnerable to impact at this time.

4. Strengthen protection. Strengthen the strength training of the quadriceps, inner and outer thigh muscles, and pay attention to stretching the leg muscles. The stability of the knee cannot be separated from the protection of the muscles.

5. Prepare thoroughly. Don't start with high intensity exercise right away; your knees also need some time to adapt.

6. Once knee pain occurs, reduce the amount of exercise immediately. Don't force yourself. Stop exercising when you need to, and be prepared to stop knee weight-bearing exercises for a long time. For crazy athletes, it is best to find alternative forms of exercise. Although strong willpower is respectable, it may be harmful if used in the wrong place.

7. Apply ice when your knee is uncomfortable. If you feel discomfort in your knees after running, you can apply ice. It is best to use ice peas, because ice peas will not connect and are more convenient for all-round contact with the knees.

8. Don’t sit still all the time. Especially after exercise, the knee joints also need blood circulation to increase nutrition.

9. Be careful not to overeat. Gaining too much weight puts a great strain on the knee joints.

10. Always have bone-strengthening ointment on hand. Always have some bone strengthening ointment, ibuprofen gel, etc. on hand, and use them promptly when you find knee pain, and do not wait ten days or half a month before using them.

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