The knee joint is one of the key links in the human body’s kinetic chain, and it is also the most complex joint in the human body. Especially when running, the knee joint not only has to bear the weight of the heavy pressure, but also cushion the impact from the ground, so the knee joint is one of the vulnerable parts in running. Structure of the knee The knee is a joint organized by bones and ligaments. Ligaments play an important role in stabilizing the knee joint and helping us perform various movements. Classification of Knee Injuries Sports Trauma Injuries caused by falling while running, colliding with someone, and instantly enduring a huge external force. Common sports injuries to the knee include ligament injuries and meniscus injuries. 1.Medial Collateral Ligament Injury Cause: It is easy to happen when the outside of the knee receives a strong impact or the knee is twisted strongly downward during running. Lateral Collateral Ligament Injury Causes: Strong impact on the inside of the knee during a fall. Cause: The knee is easily twisted when you stop or turn sharply while running. It also occurs when the lower back of the knee receives a strong impact. Posterior Cruciate Ligament Injury (PCLI) Cause: It can occur when the lower part of the knee comes into contact with a hard object. Important information: In case of injury, remember to take RICE (Rest, Cool, Compress, Elevate) emergency treatment in time. Sports Injuries Injuries caused by fatigue of bones, tendons and muscles due to excessive running. Sports injuries of the knee include osteochondromatosis of the tibial tuberosity, popping knee, and skeletal tibial fasciitis. 1 and 2 are knee ligamentitis (bouncing knee) (the serial number of the title matches the serial number in the figure) commonly seen in runners who have passed their formative years because repeated jumping motions put a burden on the knee, resulting in pain in the knee ligaments and quadriceps muscles of the thighs. 3 is Tibial tuberosity osteochondromatosis (title number matches the number in the picture), which is common in long-term runners, in which the ligaments of the knee and the tibia are partially stripped and inflamed. 4 is Skeletal Tibial Bundle Inflammation (serial number in the picture) is an inflammatory condition caused by friction between the bundle of bones and the outside of the thigh bone. The outer part of the knee can feel tight, uncomfortable and gradually painful sensation. This pain occurs easily when running and improves with a short break, but the pain will reappear with continued running. Preventing Knee Pain Injuries and fatigue can be prevented by performing thigh stretching exercises. 1, the front side of the thighs stretching method, sit on the floor, feet together to the front stretch, hands on both sides of the buttocks to support the body, will be any side of the knee bent, will be placed next to the heel of the buttocks. If done easily, progress to the next step. Exhale while slowly leaning your body back; place your hands and elbows on the floor and hold the position; be careful not to lift your knees or lower back; repeat the same movement on the other side. You can try to hold the extended foot upright. This will allow the thighs to be fully stretched, and repeat the same action on the other side. 2, the front side of the thigh stretch method two will be two feet heels together, the body stand straight, bend the right knee, right hand grab the right foot step, pay attention to maintain balance. If easily completed, progress to the next step. Add your left hand, grab the instep of your right foot with both hands, straighten your back, lift the heel of your right foot toward your buttocks, pull your knee toward the back of your leg shaft, and repeat the same action on the other side. Lie on the ground on your side, bend your right knee, grab the instep of your right foot with your right hand, stretch your left hand above your head, lift the heel of your foot toward your buttocks, and pull your knee toward the back. 3, the back of the thighs stretching method a After lying on your back, stand up your knees, the right side of the knee to keep the state of bending upward, grab the right ankle with both hands above the ankle a little bit of the part of the right foot, lift the right foot, so that the right side of the knee slowly stretched. When you lift your right foot, pull it towards your chest and slowly stretch your right knee. If you feel the back of your thigh stretching, hold the position for a while and repeat the same action on the other side. Try to fully extend the knee of the raised foot. Not only the back of the thighs, even the calves can get a certain degree of stretching. 4, the back of the thighs stretch method two Prepare a height to the crotch of the table or chair, back straight, maintain an upright state will be the right ankle on the table, if easily completed, progress to the next step. Exhale while slowly bending the body forward; if the back of the thighs of the legs of the stretching feeling of being stretched, temporarily keep the posture static; upper body tilt according to their own conditions to adjust, do not force. 5, the outer thigh stretching method right foot front, stood in the shape of a cross, do not let the knee bend, slowly guide the body to the side of the right foot; if the left foot of the outer thigh has been stretched feeling, will temporarily keep the posture static, the other side also repeat the same action.