The knee joint is one of the key links in the human movement 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 weight, but also has to cushion the impact from the ground, so the knee joint is one of the injury-prone parts in running. The structure of the knee The knee is a joint organized by bones and ligaments. The ligaments play an important role in stabilizing the knee joint and helping us to perform various movements. Knee injuries are classified as traumatic sports injuries, injuries caused by falls while running, collisions with people, and instantaneous exposure to large external forces. Common sports injuries to the knee include ligament injuries, meniscus injuries, etc. 1, medial collateral ligament injury Cause: When running, the outside of the knee receives a strong impact or the knee twists strongly downward, it is easy to occur. 2, lateral collateral ligament injury Cause: When falling, the knee receives a strong impact from the inside of the knee and is triggered. 3.Anterior cruciate ligament injury Cause: It is easy to twist the knee when stopping or turning sharply while running. It is also easy to happen when the back side of the knee receives a strong impact. 4, posterior cruciate ligament injury Cause: It is easy to happen when the lower part of the knee comes in contact with hard objects. Important information: Once injured, remember to take RICE (quiet, cooling, compression, elevation) emergency treatment. Sports injuries Injuries caused by fatigue of bones, tendons, muscles, etc. caused by excessive running. Sports injuries of the knee include tibial tubercle osteochondrosis, bouncing knee, skeletal tibial fasciculitis, etc. 1 and 2 are knee ligamentitis (bouncing knee) (the title serial number matches the serial number in the figure) is common in runners who have passed the growth period, because repeated jumping movements burden the knee, resulting in pain in the knee ligament and thigh quadriceps. 3 is tibial tubercle osteochondrosis (the number in the title matches the number in the diagram) is common in long-term runners, where the knee ligaments are partially stripped from the tibia and inflammation is caused. 4 is skeletal tibial fasciculitis (the number in the picture) is an inflammatory condition caused by friction between the skeletal tibial fasciculus and the lateral aspect of the thigh bone. The outer part of the knee feels tense, uncomfortable, and gradually becomes painful. This pain can easily appear when running, and will improve with a break, but will reappear when running continues. Preventing knee pain by stretching the thighs can prevent injury and eliminate fatigue. 1, the front side of the thigh stretching method a sitting on the floor, two feet together to the front stretch, will be placed on both sides of the hip hands to support the body, will be bent on either side of the knee, the heel of the foot placed next to the hip. If done easily, progress to the next step. While exhaling, slowly lean your body backwards with your elbows on the floor and hold the position. Be careful not to lift your knees and lower back, and repeat the same movement on the other side. You can try to hold the extended foot upright. This will allow the thighs to get a full stretch, the other side also repeat the same action. 2, the front side of the thigh stretch method two will be two feet heels together, the body stands straight, bend the right knee, the right hand to grab the right foot, pay attention to maintain balance. If easily completed, progress to the next step. Add the left hand, grab the back of the right foot with both hands, straighten the back, lift the heel of the right foot toward the hip, pull the knee toward the back of the leg axis, and repeat the same action on the other side. Lie on your side on the floor, bend your right knee, grasp the back of your right foot with your right hand, and extend your left hand up toward your head. Lift the heel toward the hip and pull the knee toward the back. 3, the back of the thigh stretch method a supine after the knee will stand up, the right knee to maintain the bent state upward, both hands grasp the right ankle a little above the part of the right foot, the right foot will be lifted, so that the right knee slowly stretch. When you lift your right foot, pull it toward your chest and let the right knee slowly extend. If you feel the back of your thighs stretching, hold the position still for a while and repeat the same action on the other side. Try to fully extend the knee of the lifted foot. Not only the back of the thighs, but also the calves can be stretched to some extent. 4, the back of the thigh stretch method two prepare a table or chair at a height of about the crotch, back straight, keep the right ankle on the table in an upright position, if easily completed, progress to the next step. While exhaling, while slowly bending the body forward, if the back of the thigh of the stretched leg has the feeling of being stretched, temporarily keep the position stationary, the upper body tilt according to their own conditions to adjust, do not force. 5, the outer thigh stretching method right foot front, crossed cross-shaped standing, do not let the knee bend, slowly guide the body to the right foot side, if the left foot of the outer thigh is stretched feeling, temporarily hold the pose stationary, the other side also repeat the same action.