First, wear the right shoes. When running continuously, the knee may bear a lot of pressure, and every step on the ground will have a certain impact on the foot. There are so many bones, joints, ligaments and muscles on your feet. If you don't protect them when running, this negative effect will directly affect your knees. No matter what the natural structure of your feet is, you can always find a pair of shoes that fit you.
Secondly, maintaining a healthy weight will increase the pressure on the joints during running, so maintaining a healthy weight is also crucial to protect the knees.
Third, it is very important to warm up and stretch before and after running. Warm-up can prepare your body for exercise, and your muscles need to be relaxed through proper stretching. Most of the tension in the knee is caused by the tension of quadriceps femoris and hamstring muscles. Dynamic stretching before running increases blood flow and helps to relax muscles after running, which is very important for preventing injuries and keeping knees healthy.
Fourth, carry out muscle training. When the joint bears high strength and exceeds its comfortable range of motion, it is easy to get injured. Increase strength and flexibility training in exercise to enhance these areas and endurance. These types of exercise will greatly improve your overall performance and help reduce the risk of knee injury.
Fifth, improve the running posture Knee pain is sometimes related to bad running posture. When running, it will cause unnecessary pressure and impact on the knee, leading to pain and sometimes even complete injury. Improving running posture and strengthening core strength can also reduce the risk of knee injury.
6. Proper use of kneepads can reduce the influence of running on knees by stabilizing kneecaps and adjacent ligaments, tendons and muscles. It can help to provide extra support and pressure for all parts of the knee, thus preventing knee injury.
7. Don't rush to train. You need to steadily increase your running time and distance. Don't try to challenge your limits from the beginning, otherwise it may lead to injury and burnout. Pay attention to proper rest, especially if you really hurt your knee. Be sure to give yourself enough time to recover.