How to prevent sports that hurt your knees?

Nowadays, people like to use exercise to maintain their health, but some people often get injured due to minor accidents during exercise. Most of the injuries are to the knees. So how can we prevent exercise that hurts the knees? Many people will buy knee pads to prevent this, but it will inevitably be inconvenient during exercise and some movements may not be performed properly. Let’s learn about exercises that can cause knee injuries.

1. Be sure to warm up thoroughly before training and avoid doing high-intensity exercise directly. Injuries most often occur when you are tired or lack energy.

2. Pay attention to your running posture when running, and do not land on only one side of your foot;

3. Pay attention to using the thigh muscles to avoid direct impact on the knees from the feet. In order to prevent the knee joints from being under increased pressure when going downhill, you should land on the forefoot first and then transition to landing on the entire sole of the foot to cushion the pressure on the knee joints. After mountain climbing, you can perform local massage on the knee joints to fully relax the knee joints and prevent them from stiffness.

4. When you experience knee discomfort, reduce the amount and frequency of exercise appropriately, and avoid strenuous running, jumping, and weight-bearing exercises;

5. Keep your knees warm at ordinary times, especially in summer, and don't be greedy for coolness;

6. Apply hot compress or Chinese medicine massage to the leg muscles after exercise.

7. When training with weights, especially when going downhill, avoid impacting your knees;

8. Well-developed muscles can relieve the pressure on the knees under certain circumstances and minimize knee injuries. Do more leg muscle exercises in daily life to reduce the pressure on the knees as much as possible. Consciously strengthen the quadriceps (front thigh) and cruciate ligament training, strengthen the inner quadriceps and thigh muscle strength, and combine muscle stretching, walking, horse stance or wall exercises to pave the way for the patella to move smoothly in the femoral end groove.

9. Before climbing, rub the lower edge of your knees with your fingers to promote lubrication and protect your knees.

10. Stretching and lengthening the hamstrings and patellofemoral joint helps reduce the chance of knee injury.

The above is about how to prevent sports that cause knee injuries. In life, as long as there is exercise and walking, it will cause damage to the knees, so we need to pay attention to protecting ourselves. If you can follow the instructions, I believe the chance of knee injury will be reduced. You should also warm up before exercising. If the movements are too difficult, you should do them within your ability. After exercise, you should replenish energy in time to restore your strength.