Among all the fitness exercises, running is one of the most popular and easy to carry out group exercise. It does not need any equipment and equipment, is not limited by the venue and time, suitable for different cultural background and people of different ages, and has obvious effects on strengthening the body, prolonging life, preventing and treating diseases. However, if running too fast, or each running time is too long, resulting in too much exercise, it can also cause injury, of which “running knee” is the most common one. The pain caused by “running knee” is located in a part of the kneecap (also called the patella) below the front of the ligament called the patellar tendon. This is mainly due to the repeated contraction of the thigh muscles during running, causing the knee joint to flex and straighten repeatedly, resulting in excessive pressure on the patellar tendon ligament. When this pressure reaches a certain level, it is easy to cause subtle damage to the patellar tendon ligament, which in the long run can produce local sterile inflammation, as well as degeneration and faceting of the patellar tendon, and even tearing. The other part is due to excessive friction between the iliotibial bundle and the lateral epicondyle of the femur, leading to the development of inflammation of the ligament or bursa. The main symptoms are swelling and pain. Because the iliotibial bundle passes through the femur, it is easily accessible to the lateral epicondyle of the femur. When the knee is extended and flexed, the iliotibial bundle slips outside the upper femoral ankle, with the greatest friction on the iliotibial bundle occurring at approximately 20-30 degrees of flexion. Excessive friction results in inflammation and impedes the sliding of the iliotibial bundle, causing pain with movement. There is also a portion of the “goose foot” area located on the medial side of the proximal tibia. When “running knee” first appears, the patient only feels pain during or after running, and the pain worsens when sitting down and straightening the leg; if the affected limb is held in a certain position for a long time, joint stiffness may occur, but rarely joint swelling. Once a runner finds knee pain, especially at the patellar tendon ligament, he should reduce the amount of exercise; if the pain is severe, he should stop running for 2-4 weeks and take some oral anti-inflammatory medication. In addition to this, it is also necessary to take appropriate preventive and control measures. When the pain is obvious, use a small ice cube or a towel soaked in cold water and put it on the painful area for 5-15 minutes 2-3 times a day. Cold compresses can relieve pain and promote local inflammation, which is an effective method for early pain relief. Self-distraction Patients can perform self-distraction to improve symptoms. (1) Stretching the posterior thigh muscles: Stand facing the windowsill, lift one leg, place the heel on the windowsill and straighten the knee joint as much as possible. Slowly bend the upper body forward until the muscles in the back of the thigh feel pulled. Hold this position for 10 seconds, then relax and restore, repeating the leg press 4-6 times. Alternate between the two legs. (2) pulling the posterior calf muscles: stand facing the wall, feet apart, front leg bent, rear leg straight palm on the ground (do not lift the heel), hands palms propped up on the wall. The upper body does not move, the waist and hips move forward and down until the muscles in the back of the calf have been pulled. Hold this position for 10 seconds, then relax and restore, repeat 4-6 times. Alternate the two legs. (3) pull the front thigh muscle group: right leg standing on one foot, right hand on the table or windowsill, the left leg backward bending knee, hold the left foot with the left hand, and pull the left hip until the muscles in front of the thigh are pulled, hold this posture for 10 seconds, then relax and restore, repeat 4-6 times. Alternate between the two legs. Rib strength training “running knee” is mainly a chronic strain of the front thigh muscle attachment point, often with reduced muscle strength. Although standing up after squatting this action can enhance the strength of the front thigh muscles, but because it is easy to aggravate the local injury, do not advocate the practice. Generally the angle of knee bending in 90-100 degrees can be, and maintain this posture, the beginning of the time can be short, and then gradually increase, in order not to appear pain is appropriate. If the symptoms of “running knee” are mild, they can disappear after the above treatment. If the symptoms are not reduced after 1-2 weeks, but are aggravated, you should go to the hospital in time. In addition, some anti-inflammatory and pain-relieving agents can be applied externally.