Many people want to lose fat by running, but the knee is the body part with the highest injury rate when running. Iliotiodal tract syndrome? Today we will teach you how to get rid of this trouble, so that you are no longer afraid of knee problems. Let's run together. Let's go!

The first action: warm up the knee joint.

Open your legs, keep your feet shoulder-width, put your hands on your knees, straighten and relax your upper back, make your head, neck and back spine in a straight line, bend your legs for half a squat, and then slowly straighten your legs. Pay attention to keep the knees facing straight ahead, keep the knees on both sides from getting close to the middle, and keep the knees from overstretching and locking, 20 times in each group. 1 group can do this.

The second action: squat down against the wall.

Feet are shoulder width apart, legs are perpendicular to the ground, hands are naturally placed on thighs, upper body back is straight against the wall, eyes are looking straight ahead, slowly squat down until thighs form an angle of about 45 degrees with the ground, then slowly get up and stand again, pay attention to the stress of muscles near knees, and then measure after feeling the pain of knees and thighs. 45 seconds for each group, two groups are enough.

The third action: stretch the front sides of the left and right legs.

Stand naturally, bend your right leg backward, hook your right foot, hold your right ankle with your right hand, fork your waist with your left hand, tighten your abdomen, and pull your right foot up to the front of your hip with your right hand until there is obvious pulling feeling in front of your right thigh, and keep it. Change your left foot and stretch in the same position. 30 seconds per group, 1 group is enough. How's it going? Isn't it simple? You can do small movements every day to prevent knee injuries.

The fourth action: stretch the back of the leg while sitting.

First, prepare a chair and put it behind you. Sit on the edge of the chair, with your left leg straight, your left toe in a natural posture, slightly hooked, your right leg bent about 90 degrees, your upper body leaning forward, and your abdomen sticking to your thigh. Touch your left leg with both hands, feel the traction on the back of your left leg, and keep it. As long as there is a certain traction, we should pay attention to it, and we don't have to pursue a larger bending range too much. When changing legs, the right leg is straight and the left leg is bent. Just eat and live, 30 seconds in each group, 1 group.

The fifth action: dynamic stretching on the back of thigh.

Lie on your back on the carpet, put your hands behind your head, bend your knees and lift your left leg. Your left foot will hook your instep, and your right leg will stretch out to the ground. Just tilt the tip of the right foot at 90 degrees to the ground, and slowly straighten the raised right leg until it is at 90 degrees to the ground, so as to avoid pelvic rotation, appropriately reduce the angle of leg lifting, and pay attention to the strong pulling feeling on the back of the thigh as close as possible to the abdomen. In the same posture, bend your knees and lift your right leg, put your left leg straight on the ground, and repeat the previous actions, each group 12 times, and two groups are enough.

How's it going? Are you still worried about your knee injury? Move quickly, protect yourself, and don't be afraid to run!