First of all, it is concluded that moderate and correct exercise will not only hurt the knee, but also benefit it. Why? It can be seen from the anatomical structure of the knee that the knee is a closed tissue with no blood vessels in it. How does nutrition enter the knee? It depends on the effect of extrusion. When you are exercising, you will squeeze your knees, and nutrients will be sucked into your knees according to the pressure difference. Here are some ways to protect your knees while running and hiking. First of all, you should keep a good posture. Second, whether you are running or hiking, you should avoid going downhill quickly, and walk slowly when you encounter downhill. Third, from the anatomical structure, you can see that your knees can only move forward and backward, so you should pay attention to avoid sudden stop, sudden stop and rapid change of direction when running.