How to protect your knees when exercising

The knee is an easy part of the body that can be injured during exercise, and knee injuries can occur if you are not careful. So how do we protect our knees during exercise to avoid knee injuries during exercise?

Do a good warm-up before exercise

Warm up before exercise is more important, to muscle, joint and ligament are open, not only can make it to the best state into the sport, but also can minimize the appearance of sports injuries. Before exercise can twist the knee joints, pressure leg high leg, squatting, etc., supplemented by other warm-up exercises, do 5-10 minutes, so that the body slightly sweating.

Wear the right shoes

No matter what kind of exercise is carried out, it is necessary to choose the right equipment, especially shoes. Like carrying out running, if you run in a hard site, you need to choose a pair of shoes with better elasticity, which can reduce the impact of hard sites on the knees during exercise.

Wearing knee pads

Knee pads can play a warm, supportive role, for the protection of the knee joint is a good role. Knee pads should not be worn too tightly to prevent local blood circulation.

Control the intensity of exercise

It is important to control the intensity of any exercise and not to overload the knee, as this can overload the knee and lead to knee damage. It is best to limit the duration of exercise to one hour per session.

Gradually increase the amount of exercise

When exercising, do not increase the amount of exercise suddenly, as the knee joint will be easily overloaded by the sudden increase in the amount of exercise, resulting in knee injuries.

Acquire the correct exercise technique

In sports, there are cases of knee injuries due to incorrect sports skills, resulting in substandard sports movements or excessive force. Therefore, before exercising, be sure to master the sports skills before starting to exercise.

Master the correct landing posture

In sports, to grasp the foot landing posture, especially in the running process, landing with the middle of the foot, the knee bent, the body slightly forward, as far as possible to avoid the knee side to front and back. The correct landing posture can prevent knee injuries.

Exercise the leg muscles appropriately

Proper exercise of the leg muscles in sports can also play a role in protecting the knee. The muscles are wrapped around the outside of the bones, and the control of the muscles can directly affect the bearing capacity of the knee. So exercising the leg muscles can help relieve the pressure on the knee joint, thus playing a good protective role. Straight leg raise: lie flat on the bed, stretch the leg up, let the muscles on the thigh tighten, tense, and the bed into a 45 degree angle, let the straight leg stay in mid-air, and then slowly put down, so repeat 50. Squatting against the wall: stand with your back against the wall, feet shoulder-width apart in front. Back against the wall slowly slide down, so that the body and thighs, thighs and calves are 90 degrees, maintain this position for 30 to 60 seconds, and then get up and rest, a total of three times.

Adequate nutrition

Keeping your body healthy nutritionally can also mean keeping your knees healthy. You can usually drink more water, eat more fruits, vegetables, high quality protein; and anti-inflammatory foods like deep-sea fish, fish oil, onion and ginger, etc.

Massage to relax the knee joint

After exercise, massage massage can help knee muscles and other relaxation, but also to help prevent post-exercise knee pain, to protect the role of the knee.

Other ways to protect the knee

In addition to protecting your knees during exercise, you should also pay attention to knee care in general. 1, do not let the knee get cold, can wear long pants do not wear short skirts. 2, reduce excessive squeezing, twisting knee movements, like stretched legs, hard kneeling position to do housework, etc.. 3, try not to use cool water to rinse the legs, can not wear high heels, do not wear high heels.