After millions of years of evolution, humans have been able to stand vertically and move upright in a beautiful posture. In order to maintain a stable upright posture, we have several groups of muscles at our disposal, and among these important muscles, the quadriceps is one of the most important. The patella, as the largest “seed bone” in the body, is the core component that serves the movement of the quadriceps, extending its force arm and ultimately enhancing its force efficiency. The quadriceps play an important stabilizing role in our daily standing movements, in our normal walking, running and jumping, in our crossing of rugged roads, and in our going up and down steps, while the patella, as the core component of mechanics, bears the heavy burden. This is one of the reasons why the patella is the first to be overwhelmed as we age and the whole body’s motor function deteriorates. Patellar tenderness is actually the first step in the degeneration of the patellofemoral joint. Let’s briefly analyze how the patella is stressed during sports. The movement of the joint is driven by the contraction of the relevant muscles, and the muscles drive the movement of the joint mainly by overcoming the following resistance: the self-weight of the body, the internal adhesion of the active muscles, and the tension of the contralateral antagonist muscles. In movements such as running and jumping, the quadriceps need more extra force to control the body posture without losing control and getting injured due to the impact of the ground on the body. The greater the resistance the quadriceps need to deal with, the greater the patellofemoral joint stress, the greater the stress, the greater the loss. The first thing is to control your weight wisely. Weight gives great resistance to the joint in most everyday sports, and it also greatly increases the stress on the patellofemoral joint during running and jumping impact. In order to control the weight, you must do “keep your mouth shut, open your legs” – reasonable diet, reasonable exercise. How to exercise reasonably to reduce weight, here do not focus on the introduction, but can be careful not to completely hunger strike in order to reduce weight, if that, even if the weight is reduced, then the loss is also the previous hard saved muscle, not fat, the reality is very harsh. To train reasonably, just with a passion is not possible, but also seen a lot of bleeding heart sportsmen, due to the beginning of the stage of excessive exercise, but aggravated the joint injury. Therefore, it is still necessary to lay a better foundation of movement through reasonable functional exercises. In order to reduce the impact of the training itself on the joints, you can use some static training or strength training means combined with a small range of joint movements, at this time, thigh tension, straight leg lift, static squat and a small range of resistance knee extension are more ideal training methods, you can gradually practice. As the saying goes, “I’d rather train my tendons one minute long than train my meat one inch thick”, the importance of flexibility is evident. As mentioned earlier, the tension of the antagonist and active muscle itself will provide a lot of resistance to muscle movement, in order to reduce this resistance, it is necessary to carry out adequate muscle stretching training before and after the strength exercises, and only with full stretching can we minimize the intrinsic resistance of the muscles, which also reduces the burden on the muscles, thus reducing the stress on the joints. In order to obtain better and lasting muscle flexibility, stretching can also be extended to every day, not just before and after strength exercises. After strengthening our basic motor functions, we can devote ourselves to our favorite sports, but there is one very important principle that we should not forget before we start exercising, and that is: measure your strength! For safety reasons, we should try to avoid actions beyond their actual level of ability, so that all sports are placed within the limits of control. The principle of safety should never be overlooked. The above are some simple principles to control and alleviate patellar tenderness and knee degeneration, but there are many more things to consider and many more functions to strengthen, so it is difficult to write everything in one article, and some very specific content may need to be adjusted more individually according to the actual situation of the patient, so that the training can be more scientific and reasonable, and it is possible to have a better Control annoying joint degeneration problems. The fight against patellar tenderness.