If a novice road runner starts jogging in a hurry without doing enough warm-up activities, sports injuries may ambush you at this time, and long-distance runners are more likely to have knee pain symptoms due to knee overload and dislocation. If there is knee pain during the game, it will often affect the performance of the game. If it is serious, it will even shorten the life of the knee. How to prevent the occurrence of knees? In addition to observing the above skills sharing, you can first roll slowly in your legs for about 30 seconds through a foam roller, which can increase blood flow and relieve tense muscles. Then you can refer to the three dynamic movements taught by today's good running film, and release the autologous myofascia taught by the coach to stay away from the crisis of knee pain (SMR). Let's follow the footsteps of the movie! Action 1: Down dog First, let's put our knees and palms on the ground, and then present our bodies as an imperial rice ball. We must keep our backs straight, as shown in the picture below. Next, put your toes as the center of gravity. Keep your legs straight and try not to bend. After two seconds, put your feet on the ground and repeat 8- 12 times. Initial action: Landing on your knees and palms (Youtube) will present your body as an imperial rice ball. You must keep your back straight (Youtube) and your toes as your center of gravity (Youtube). Tips: It is recommended to prepare a yoga mat or do it in a place suitable for indoor activities! ! Action 2: First, the head is extended forward and lunged, the right foot is lunged forward, and then the left hand is lifted from the side until it is close to the ear. The upper body can also be slightly tilted to one side for about two seconds, then return to the original posture, switch to the left to do the same action, and repeat 6 cycles. In lunge, lift the upper body close to the ear with the left hand side (Youtube) or tilt the right foot slightly to the side (Youtube). The soles of your feet are across the other side of your body, and your hands and knees are in the chest position. Lift the calf to make the back of the thigh feel tight. After stretching for about 2 seconds, exchange 6 cycles left and right to complete the action. Putting the sole of your foot on the left side and crossing your body, and holding your legs with both hands (Youtube) is the only way to confirm whether the warm-up is sufficient before each exercise except the movements shared by the coach. Come and help your knees!