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way to protect your knees and kneepad function

1. Go upstairs to exercise correctly
Many office workers like to go upstairs to exercise, but this movement is not suitable for everyone. If overweight, pregnant women and degenerative arthritis, it is best to avoid going upstairs. At the same time, we should master the correct exercise methods. When going downstairs, in order to prevent the knee joints from increasing pressure, the forefoot should first land, and then transition to the whole foot landing, in order to buffer the pressure of the knee joints. After ascending the stairs, the knee joint can be massaged locally, so that the knee joint can be fully relaxed and prevent stiffness.
2. Don't run hard.
The pain of many runners is caused by inflammation of the tendons, which is caused by bad training habits. Choosing the right running ground can effectively reduce such problems. Grassland is the best choice, followed by tar and cement. Cement is the hardest surface, can not ignore its reaction, it is best not to jog on the sidewalk.
3. Regular change of running shoes
When running shoes lose elasticity and can no longer withstand the reaction force, they should immediately change their shoes. If a runner runs at least 40 kilometers a week, the new running shoes should be replaced every 2 to 3 months. If it is less than 40 kilometers, shoes should be changed every 4 to 6 months. Those who do aerobic dancing, basketball and tennis (twice a week) should also change their shoes after 4 to 6 months. If you practice more than four times a week, you should change your shoes for 2 months.
4. Ice pack reduces pain.

If knee pain occurs during exercise, should immediately rest, ice with ice compress, and lift the affected 20 to 30 minutes. Don't underestimate the effectiveness of the ice. It's best to apply the ice again when you get up that night or the next morning. Ice is an excellent anti-inflammatory agent, which helps relieve knee pain.

5. Choose Appropriate kneepad

Studies have shown that when my knee aches, I should wear a kneecap in time to avoid secondary knee injury, kneecap can also play a good role in heat preservation.


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