A study from the Journal of Orthopaedic and Sports Physiotherapy, a medical authority, shows that 3.5% of ordinary runners have arthritis of the knee or hip, while 10.2% of those who prefer to be sedentary and do not run have arthritis of the knee or hip. This data proves that running does not hurt the knee, but is good for the knee joint! With the improvement of people’s health awareness, more and more people pay attention to fitness exercise. And running, as an entry-level fitness program, is also respected and loved by people. The right amount of running will not only not hurt the knee, but also help exercise the skeletal muscles. But the point is to exercise scientifically, otherwise it is easy to suffer from what we often call “running knee”! What happens if you have running knee? Pain and swelling in the knee during or after running. Pain that is noticeable when going downhill, and a “clicking” sound when it is severe. What is running knee? ”Running knee” is also called patellofemoral joint pain syndrome or chondromalacia patellae. It occurs when the knee joint repeatedly flexes and extends, causing the patella to rub against the lower end of the femur, resulting in wear and tear on the cartilage surface of the patella, and when the cartilage surface of the patella wears to a certain extent, the patella can no longer move smoothly up and down, and pain occurs in the knee joint. How to protect the knee when running? 1, sufficient warm-up exercise before running to ensure 5-10 minutes of simple warm-up 2, the correct running posture (1) straighten the waist, keep the upper body a line. (2) shoulders and arms should be relaxed (3) hips should be tense, lift the legs moderately (4) foot landing posture to be correct: apply the heel and the middle of the foot to the ground, then quickly roll the foot forward, and then the forefoot stomp off the ground. The sound of the foot landing should not be too loud, but light and flexible. 3.Choose the right running shoes: If you want to be good at what you do, you must first be good at what you do. Choose comfortable running shoes, but also pay attention to their shock absorption, stability and wear resistance. 4, choose the right venue It is recommended that you choose flat ground for exercise. Rough roads can aggravate the wear and tear on the patella, and give priority to routes that are mostly straight, which can reduce the chance of injury. 5, avoid prolonged strenuous exercise Running should be moderate, excessive exercise will increase the force on the joint surface and increase wear. Give the knee joint some time to adapt, gradual activity. In fact, there is no absolute relationship between running and suffering from arthritis, only improper exercise may increase the probability of osteoarthritis. Finally, I hope that you can master the scientific method of running, healthy running, away from “running knee”.