When running, etc. If the exercise intensity is too high or the posture is incorrect, it will often cause damage to the knee.

It is also necessary to take appropriate preventive measures:

First, local cold compress. When the pain is obvious, you can apply small ice cubes or towels soaked in cold water to the pain area, 2 ~ 3 times a day, 5 ~ 15 minutes each time.

2. Strengthen leg strength exercises, such as: short-distance accelerated running, skipping rope, squatting at the root of the wall (knees are approximately 90 degrees, back against the wall, hands stretch forward for tens of seconds to two minutes, divided into two or three groups), squatting (divided into three groups, 50 in each group);

3. Warm up all joints and ligaments before running, and keep your knees warm when the temperature is low;

4. Wear shoes with thick soles and good elasticity

5. Jog while running, try to be as smooth as possible, land lightly and take small steps.

In addition, I will teach you a set of knee exercises:

1, static balance semi-squat: stand up straight, hold out your chest, keep your feet shoulder-width apart, lean forward with your toes, and squat slowly until your knees feel sore (the standard angle is 135 degrees, the specific angle should be adjusted according to your own situation), until your legs are obviously shaking and sore, then walk slowly and relax after getting up. 3 times as a group, each time interval 1 minute;

2. Static second half squat: stand up straight, with your back close to the wall (any hard-top object can be used), hold your chest out, keep your feet shoulder-width apart, move your toes forward, and squat slowly until your knee joint feels sore, and don't leave the wall (the angle behind your legs should not be less than 90 degrees, the specific angle should be adjusted according to your own situation) until your legs are sore and obviously shaking, and then walk slowly and relax after getting up. 3 times as a group, each time interval 1 minute.

Important note: This exercise can dredge and adjust the whole knee joint, exercise the quadriceps femoris of knee joint, and has a good rehabilitation effect on the injury of knee joint and surrounding muscle ligaments. Concentrate on the operation, relax naturally, and be accurate. Stick to 1 group every morning, noon and evening, and you will see its benefits after a long time.

I hope my answer can help you!