Now we all pay more attention to fitness, so some sports software also came into being, many people must do every night is to look at their own day ranking, walked enough steps, to give pals a boost, and then vowed to occupy the cover tomorrow. Soon after a small partner began to complain about walking knee pain, if this happens, I really want to persuade you to take a break, be careful of your knee joint. The knee is the largest and most complex joint in the body, it transmits loads, participates in sports, and is susceptible to injury, so reasonable protection during sports is essential. A, which sports usually cause knee injury? 1, running Treadmill damage to the knee joint is the most serious. Because the treadmill is a fixed-speed movement, if the coordination of athletes do not keep up with the machine, the meniscus and cartilage will form a shock injury, especially not recommended to use climbing treadmill. 2, taekwondo, soccer sports taekwondo, soccer sports technical characteristics require rapid flexion and extension of the knee joint, easy to cause ligament strains. Novice due to irregular movements, in order to complete the action is often forced in violation of the human physiological structure of the state, the meniscus is subject to sharp grinding, twisting and tearing. 3, basketball, badminton and other bouncing sports Because of the project characteristics of bouncing sports, such as athletes knee joints are often in a semi-squatting position, especially repeated sharp turns and rotations will make the knee joint burden increases sharply, stability decreases, it is easy to cause acute and chronic knee joint injury. 4, climbing Climbing is a good way to exercise, but it is not conducive to protecting the knee joint. Especially when going downhill, in addition to their own weight knee joints have to bear the force of the downward stroke, so the impact will increase the damage to the knee joint. The friction between the patella, meniscus and joint surface increases, which can easily cause injury. Second, how to protect? 1, do a good job of preparation activities for a long time without exercise, the knee joint temperature is low, muscle viscosity is large, ligament stiffness, muscle and both sides of the collateral ligament is easy to be strained, resulting in knee injury. Preparation activities can improve the excitement of the nerves, so that the body quickly into the state of exercise. The time between preparatory activities and formal training should not be too long. Knee pads are recommended for sports, but they are not. Knee pads are generally used for rehabilitation of people with existing injuries, and are not recommended for healthy people. 2. Exercise in moderation Research has not clearly shown how long you run or how many steps you take each day can cause knee injuries, but the words “exercise according to your ability” are very applicable. If you feel pain, take a break, relax during exercise, and enjoy the pleasurable feeling of walking. 3, the appropriate choice of sports ground ground hardness, elasticity is small, the field is too smooth or uneven may damage the knee joint in sports. Therefore, the exercise process is recommended in the plastic, wooden flooring and other hard and soft venues. 4, the weather factors in cold conditions, muscle viscosity, muscle ligaments around the joint stiffness, poor adaptability, easy to cause sports injuries, therefore, the climate is not suitable when it is recommended to exercise indoors, or some soothing exercise. 5, after exercise to relieve fatigue after intense exercise, some light exercise, so that the whole body muscles relaxed, the knee joint has a certain protection around. In addition, Chinese medicine believes that the post-exercise massage can effectively relieve fatigue and has a better recovery effect on the pain around the knee. If there is an acute ligament injury during exercise, please seek medical attention promptly, generally need to recuperate for about three months. Third, the recommended knee exercises — against the wall static squat against the wall static squat, very suitable for the general population, especially the elderly exercise methods, reasonable and easy to adhere to, mainly to exercise the quadriceps muscle strength. Specific exercises are: back against the wall, feet apart, and shoulder width, and gradually stretch forward, and the body’s center of gravity between the formation of a certain distance, about 40 to 50 centimeters. At this point, the body has simultaneously presented a squatting posture, so that the long axis of the lower leg is perpendicular to the ground. The angle between the thighs and calves should not be less than 90 degrees. Generally each squat to the end of an inability to adhere to, rest 1 to 2 minutes, and then repeat. Repeat 3 to 6 times a day for the best. Squatting is best done in different angles. For example, 30, 60, 90 degrees 3 angles, the effect will be better. Squatting is best done at an angle that does not cause significant pain, otherwise improper practice will aggravate the injury.