In sports, the knee is the most important joint of human body, at the same time, it is also the most vulnerable joint. Everyone who runs for a long time will encounter knee pain more or less. When running, the strength mainly depends on the feet, but many people rely on the legs, which is easy to cause knee pain. So, how to reduce the knee pain caused by running

1. Warm up

Be sure to warm up before you start running and do your best. You can jog for a while and stretch the joints to get full movement.

2. Good running shoes

A pair of good running shoes is a necessary equipment for runners. When choosing running shoes, we should not only consider the cushioning effect of running sole, but also consider our own foot shape.

3. Exercise leg muscle strength

The key to keeping the knee injury free or less is the strength of the leg muscles. Squatting is the best way to exercise leg muscle strength. In addition, squat can also protect the knee joint. However, this training method needs to be persisted for a long time.

4. Posture

When running, pay attention to the correct running posture, especially the direction of the knee and the toe should be the same, to avoid too much force on the knee joint.

5. Use kneepad

In running, kneepad can reduce the burden on the athlete's knees. Although kneepad can not completely protect the knee, it still has a certain auxiliary effect.

6. Ice pack

If possible, after running, you can apply a medical ice bag to your knee. If you don't have a medical ice bag, you can make a simple ice bag by using plastic bags to pack some crushed ice in the refrigerator. When you don't run, you can warm up your joints.

7. You can go to a regular hospital to check the ligaments and meniscus of the kneeIf you are found injured, you should follow the doctor's advice, stop exercising, recover and recuperate or have surgery.

Some runners think that they are young and have a good foundation. When they find knee pain, they can bear it. This is very harmful to the knee. When you get older and your body functions decline, you may need to have a knee replacement.