The ground is hard and the elasticity is poor. Running on this ground will increase the load on the joints of lower limbs, so try to choose a soft and elastic ground when running. If conditions do not allow, it is best to use a treadmill instead, which can effectively reduce the load of lower limb joints and protect the knee joint.

2. Avoid running downhill when running outdoors.

Running downhill often has a great influence on your knees and will cause great harm, so try to avoid running downhill. Even if you are running downhill, you should pay attention to slowing down and reducing your stride.

3. Strengthen the exercise of muscles around the knee joint

Regular exercise of lower limbs, such as strengthening the strength training of quadriceps femoris and inner and outer thigh muscles, and regular stretching of leg muscles can effectively protect knees and enhance their stability. Moreover, long-term exercise of calves and knees can improve endurance after strength enhancement.

It's important to warm up before running.

Preparation before running is very important. High-intensity warm-up before training can make joints have a certain adaptation process and make muscles "warm up", which can not only run in a better state, but also effectively reduce or even avoid sports injuries.

5. Running posture should be correct

However, the importance of correct posture must be remembered, which is the importance of healthy running.

6. Don't push yourself.

If you feel unwell, such as joint pain or dizziness during running, you must not force yourself to insist. Although persistence is respectable, it is undoubtedly irrational to sacrifice health.

7. Knee discomfort after running-ice compress

Bruising after running is a skin color change caused by the rupture of subcutaneous blood vessels, and sometimes there are small lumps. Most bruises don't need treatment, just apply ice cubes 10 minutes or so to prevent the bruises from getting worse. It is recommended to use ice peas, because ice peas will not connect and can contact the affected area in all directions.

8. Don't do it right after running.

Don't sit or lie down immediately after running. You can choose to walk slowly 10 minutes, or do some stretching exercises to make the blood flow smoother and avoid the injury caused by joint blockage.

9. If you are overweight or lose weight at first, running is not recommended.

Overweight jumping and running are easy to increase the joint burden, and it is easy to make the knees vibrate when running, thus causing injuries! Therefore, it is recommended to start with a brisk walk, feel relaxed and stress-free, then jog, then run fast, step by step.

10. Take preventive measures

Prepare some commonly used ointments and apply them in time after injury or bump to prevent the problem from getting worse, such as Zhuanggu Ointment and Bufenol Gel.

Although not running is better than not running, you can't stop eating because of this. Mastering some simple skills will make you run farther and healthier!