When you run a few kilometers uphill quickly, or just start running, the runner's knee may find you, because the tendon near the kneecap is constantly around the kneecap, causing dull pain and inflammation under the kneecap. This kind of pain is different from that caused by iliotibial tract. When this painful situation occurs, it is really difficult for people to continue to have the motivation to run. If you have a little runner's knee condition now and it gets worse after running, remember to do R.I.C.E exercises (rest, ice, pressure and elevation). In order to avoid deterioration, what you need is to strengthen and stretch your quadriceps, calf muscles and paraspinal muscles, and strengthen your knee joint through lateral training exercises to increase flexibility. Then let's take a look at the four most effective training moves.

Four kinds of stretching exercises to avoid knee pain of runners? Fiithmeshelby quadriceps femoris-squatting against the wall This is a fairly simple sitting against the wall, and there is no space restriction, which has a very good effect on strengthening quadriceps femoris. 1. Stand with your back against the wall, with your feet about two steps away from the wall and hip width. Then squat down with your feet and slide your back down along the wall until your knees are 90 degrees. At this time, your knees should be directly above your ankles. Adjust the distance between your feet and the wall in time to keep your thighs parallel to the ground. ? Get up after 2.30 ~ 60 seconds and repeat this action for 3 groups. ? If you want to be more challenging, you can try to lift your left heel for a few seconds while squatting, and then lift your right foot on the other side, so that you can exercise your calf muscles at the same time.

Leg muscles-the taut muscles of quadriceps femoris and hamstring muscles are weak in backhand forward flexion, which is quite easy to hurt your knees. However, you can relax your hamstrings and shoulders by stretching them. 1. Keep your feet hip width apart, put your hands behind your back, straighten your feet, and bend down to keep your chest close to your thighs. At this time, your hands swing up and over your head. ? 2. Relax the muscles of the back neck. If this action is too difficult, you can put your hands down, put your hands behind your legs and bend your knees slightly. Continue this action for 30 seconds, and then slowly lift your body.

? Popsugar calf muscles-Push wall stretching stretches and relaxes your calf muscles by stretching them against the wall, which can help alleviate the knee problems of runners. 1. One arm facing the wall. ? Step forward with your left foot, step backward with your right foot, and keep your feet parallel. ? 3. Bend the left knee and press the right knee straight down. ? 4. Change feet after the action lasts for 20~30 seconds.

? Popsugar's side leg muscles-side bow, squat, touching feet Many people often ignore the exercise of one knee muscle, resulting in weakness around the knee joint. Through lateral training, it is helpful to strengthen the lateral muscles of the legs, and use lunges in different directions to train the whole hip and leg muscles. 1. First, stand up straight with your feet, take a big step to the right, do a bow and arrow squat, and touch your right foot with your left hand. In addition, in the movement of the right foot, the knee should not exceed the ankle side, keep the chest straight and focus on the right foot. 2. Hold the right foot back to the standing position, and then change the other foot to do bow and arrow squat, which counts as a set of actions.