I think, no matter what kind of exercise, it is really important to pay attention to fitness maintenance after exercise. For people who often run, the most active way to protect their knees is to practice "small squats", and neither warm-up nor relaxation exercise can replace this kind of exercise. If the long-distance running is mainly for the leg to exercise bones and muscles, "squatting" is a good way to exercise ligaments; If long-distance running is an active exercise for the body, "squatting" is active maintenance. You run 4-5 times a week, but you don't have to do this every time. You can spare some time to do it 2-3 times a week, or just once a week, depending on your feelings and effects. Do more when you have time, but do less when you have no time. In fact, "squat" is very simple, mainly focusing on the endurance of practice time and the cultivation of self-solitude. The specific contents and methods of "small half squat" are as follows: small half squat with hands akimbo, feet facing forward, leaving a gap of 10 cm between feet, the distance of a fist. When squatting, the knee joint is also a fist's distance, and the height is ten centimeters shorter, which is mainly manifested in the bending of the legs, the sinking of the hips, and the upright back, keeping still every time 10-30 minutes. Pay attention to keep your body center of gravity on the palm of your front foot all the time, so that you can balance better and stick to it for a longer time. If you are really tired halfway, stand up and have a rest, and then squat down. After half squatting, stand up straight and close together, put your hands on your navel (the male left hand is attached to the navel, opposite to the female), and have a rest. This move is mainly to calm the mind and stabilize the mind. Don't underestimate this squat, it plays a considerable role. The lubricating fluid produced by continuous stimulation of knee ligaments firstly lubricates joints, secondly nourishes joints, and most importantly, it can also repair the joints in camp joints. Therefore, in improving the quality of ligaments around the knee joint, the muscle load of this squat will be very small, but it takes a long time to do this action. When doing this action, the ligament of this joint is exerting force. This force and muscle are two different concepts. Ligament stimulation takes some time, so it takes at least 10 minutes, and more than half an hour is better. I now do this "squat" every day after exercise, and I feel very useful. it wont hurt you to try it Note that the time for doing this exercise cannot be achieved at once, and it is better to do it step by step.

1. If you choose long-distance running, you must first choose a pair of high-quality running shoes, which is very important to cushion the impact; 2. Secondly, it is necessary to fully prepare for activities. It is suggested to start with jogging in broken steps and gradually increase the pace and speed after the body is hot, but it is not suitable for high-speed sprint; 3. Stretch properly after running, such as bending forward and pressing your legs in the bow. Don't vibrate, just stand still and gradually pull away. 4. Through conscious recording, observe the influence of the corresponding amount of exercise on the knee joint and find the appropriate exercise load; In addition, you can do some squats and Tai Ji Chuan with your back against the wall, or do aerobic exercise on the space treadmill or power bike to avoid the impact. Wear knee pads and keep warm. Personally, static stretching and hard movements are more suitable for your knee injury.

The special skills of knee joint recovery training and rehabilitation here refer to slight knee joint injury, and you can still walk and jog for a short distance.

If you are seriously injured and have difficulty walking, you can only rest. I haven't experienced it and have no right to speak.

The following are the results of personal experience and experiments. Maybe everyone's situation is different, for reference only.

If you can walk with a slight knee injury, don't be too delicate, but don't abuse it.

Rest is ok, but when you can recover, you can't decide. It may be a few days or weeks, maybe six months or more.

Therefore, it is necessary to choose appropriate rehabilitation training. First, it can speed up recovery, second, it can maintain physical fitness, and third, it can turn bad things into good things, so that the knee will not be injured again in the future.