How long-distance runners can protect their knees

1. Choose the right exercise method

Almost all sports involve the participation of joints. High-intensity and high-load-bearing sports will inevitably cause joint damage. When exercising, control it within the scope of your ability. Do not exceed the scope of your body in order to pursue high goals. Before doing any exercise, you must master the basic movements and do the correct movements and postures.

2. Increase resistance training

The muscles surrounding the joints play an important role in protecting the joints. Therefore, a decrease in muscle strength can lead to many joint problems. Taking the knee joint as an example, the muscles around the knee joint, such as the quadriceps and hamstrings, are important muscle groups that maintain the stability of the knee joint. Therefore, increasing the strength training of these muscle groups can increase the stability of the knee joint. Moreover, resistance training continuously stimulates bone movement, and the body's response is to strengthen bone mass to adapt to long-term exercise. Therefore, resistance training is very effective in increasing bone density, reducing osteoporosis, and preventing joint diseases.

3. Stretch before training

Before training, you need to fully and fully stretch, especially major joints such as shoulder joints and knee joints, so that the joints can secrete synovial fluid to reduce joint wear, improve the strength of joints and tendons, and avoid friction at specific angles, thereby preventing you from injury. Gojijun shares 6 ways to stretch joints to increase range of motion.