Every festive season fat three pounds, the Spring Festival, eat and drink, many people have gained a lot of fat. The first thing you need to do is to go to the countryside and feel the vitality of spring, and make the most of it to get rid of the accumulated fat. Running is one of the most popular and easy to carry out mass sports. It does not require any equipment and equipment support, and is not limited by the venue and time, so it can be suitable for both young and old. It’s also a great way to strengthen your body, prolong your life, and prevent and cure diseases. However, the unscientific running, can also cause knee damage, so that the walk should be healthier into “how painful to understand”. A, moderate running, beneficial to the body If overweight is not too much, as long as the running posture is reasonable, the amount of exercise is not too much, and no underlying knee disease, then running is not hurt the knee, but will increase the strength of the body’s joints, reducing the possibility of disease. However, incorrect running posture can easily lead to knee pain and “running knee”. When “running knee” first appears, runners only feel pain during or after running, and the pain increases when they sit down and straighten their legs. The pain is more pronounced when sitting with the knee bent for long periods of time, going down stairs, or walking up small hills. The pain caused by “running knee” is usually found in two areas: pain in the patellar ligament or patellar tendon, and pain on the outside of the knee. Patellar ligament or patellar tendon pain is generally due to damage to the medial knee, while pain in the lateral knee is generally due to muscle pain, mainly caused by a lack of strength in the quadriceps and other muscles. Heavy weight, unscientific way of landing, not warming up before running stretching, are prone to “running knee”. Second, which knee feeling is, should be suspended running? If you feel that your knee pain is uncomfortable, take a break and do not exercise for a while until the pain subsides or disappears. As the saying goes, “it takes 100 days to break a bone,” and only when the knee is well rested will it be able to serve the sport better in the future. How to relieve “running knee”? Once a runner finds knee pain, he or she should reduce the amount of exercise. If the pain is severe, you should stop running for 2-4 weeks and apply a small ice cube or a towel soaked in cold water to the painful area during the acute phase. After the acute period, massage or acupuncture can be used for treatment. If you have muscle soreness, you should pay attention to post-exercise conditioning, more alkaline food, take vitamin C or sports drinks to relieve muscle soreness. Four, three moves to prevent “running knee” warm-up exercises before running, 5 minutes to warm up, so that the whole body muscles, bones, joints into the movement state. Stretching exercises for the knee joint warm-up movements are squatting, in situ high leg, back kick, in addition to stretching thigh muscles also help to protect the knee during exercise, stretching exercises can make the knee joint cavity lubricating fluid secretion more adequate, reduce the movement between the joint hard to hard “collision”. Exercise the leg muscles Muscles are wrapped around the bones, and they are the best protection for the joints. Muscle control directly affects the knee tolerance, runners if you feel the knee strength is not enough, you can do a half squat against the wall or arrow squat exercises to improve the muscle strength of the legs, especially the muscle strength around the knee.