If you don't warm up well, you will get involved in strenuous exercise and your whole body muscles or joints will be injured. So is the knee. Be sure to do enough warm-up exercises before exercise to make the blood circulation system active and stimulate the human body and knees, so as not to easily lead to injuries.
2. The amount of exercise should be appropriate.
The knee bears the weight of almost everyone, which is actually a great pressure. However, the galloping, jumping and extreme turning in sports will make the knees bear higher working pressure. Therefore, whether jogging, playing basketball, or even hiking, you need to pay due attention. After a lot of exercise, you also need to pay attention to rest.
3. Choose a sport that suits you.
Not all sports are for you. From the point of view of protecting knees, jogging is not suitable for everyone who wants to lose weight. If you are overweight, jogging, long-distance running, mountain climbing and other sports are not suitable for you. It is not because this kind of exercise fails to lose weight, but because this kind of exercise is very easy to make your knee work pressure soar, which is very easy to cause knee injury.
You can try aerobic exercise such as swimming, and then try other exercises after you lose weight and thigh muscles can better support your knees and are less likely to get hurt.
4. Use sports kneepad weapons and equipment.
If your knee is not particularly good, and you have to do heavy knee exercise, then in addition to the above warm-up exercise and proper exercise, with good sports kneepad weapons and equipment, your knee will have an extra layer of maintenance, thus further reducing the probability of knee injury.
5. Choose a technical major and equipment that suits you.
For people who are prone to knee injuries, some equipment can help you do foot exercises, but also reduce the work pressure on your knees and prevent injuries.
This paper makes a comparison between two common fitness equipment in health clubs: treadmill and treadmill. Treadmill is more conducive to protecting knees than treadmill. Because the treadmill itself is also a rehabilitation device, it is very suitable for people who are seriously overweight, have a herniated knee disc or are injured barefoot. However, due to the small compressive strength of exercise, the actual effect of losing weight is slightly weak.
For the treadmill, when people jog on the treadmill, the working pressure on their knees is higher than when they jog on the road. Therefore, people with bad knees should try to reduce jogging on the treadmill. If you must run on the treadmill, you can add a little inclination on the treadmill, which will actually reduce the working pressure on your knees.
6. Exercise the muscles around your knees.
It is not worthwhile not to exercise in order to prevent knee injury. Strong whole body muscles are conducive to the stability of the knee, and then play a good protective role on the knee. So exercise more muscles around your knees, such as lifting your legs and lying on your bike.