Warm up before running
A lot of sports injury is happening at the beginning of motion, at this time the body is not fully adapted to the state of motion, so must undertake motion is warmed up first, make each part of the body extends.
In the same way, the human knee joint needs to have an adaptive process before the activity, so that it can move better later.
2. Control running posture
Good running posture can reduce knee joint damage during running.
The correct running posture is: upper body maintains stability, lower body maintains enough to extend, crus and foot must be before knee, when the foot is on the ground, knee joint is bent slightly.
3. Follow the principle of doing according to your ability and gradually
How you feel while running is very important, mainly in terms of how tired your muscles and body are.
If the body is very tired, it is best not to overload exercise, and slowly adapt to the state after the increase.
Strengthen your muscles
The strength of the leg, especially the thigh muscles, provides corresponding protection for the knee joints, especially the quadriceps femoris and the tensor fascia lata.
There are many ways to train your thigh muscles, such as lunge squats, lunge squats, stair climbing, and wall squats.
5. Try to choose soft ground for sports
Use a plastic runway or flat asphalt to avoid the impact of the knee during exercise.
6. POLICE principles should be applied to sports injuries
For joint sprain, where pain is tolerable, moderate activity can be restored more quickly than full braking, which is to follow POLICE guidelines.
Immediate braking protection, to avoid continued damage, can be used splint, ankle sleeve, support and other protection ankle joint.
OL: a reasonable or optimal load
Stand and walk properly so your muscles do not rest from injury.
Keep your body in balance, step by step, and walk.
I: Ice Ice compress or cold therapy
For 24 to 72 hours after injury, ice compress or cold therapy can be used in many ways: local ice bath, ice pack, ice massage and local injection of refrigerant.
The specific time should be determined according to the size of the injury area and the depth of the damaged tissue, but at the initial stage of injury, the frequency of cold therapy can be gradually reduced after 24 hours of injury, which is usually carried out once every 1-2 hours for 15 minutes.
C: Compression Compression dressing
Bandage the affected area with pressure to reduce bleeding and swelling.
Do not too loose or too tight, too loose ineffective easy to fall off, too tight toe will swelling hemodynamic.
Observe the changes of skin temperature and color at the distal part of the body to prevent frostbite or skin necrosis.
E: Elevation Elevation
Raise the affected limb above the level of the heart as much as possible to accelerate the flow of venous blood and lymphatic fluid.
At the same time, with the help of ultrasound and other physical therapy instruments to achieve local soft tissue swelling and pain relief, accelerate metabolism and promote healing.