Exercise scientists found that if the buttocks are not strong enough, it can lead to knee pain after running. This is called patellar joint pain syndrome, which affects the anterior muscles of the knee. Weak buttocks muscles can also affect the effect of running because they can not control the movement of legs, which can lead to unhealthy pressure on the knee. The American sports authority magazine <Runner's World> has developed an exercise plan included four actions, done three times a week, to exercise buttocks muscles and prevent knee problems during running.

1. bow step legs pressing

Relax your shoulders and back, one foot moves forward, the heel hits the ground first, then the whole foot falls to the ground, bends knees 90 degrees, thighs parallel to the ground, bends the other leg 90 degrees as well, toes to the ground, while keeping the body upright. Restore the starting position, change direction, and do 10 times each foot.

2. Side Tablet Yoga

Lie on your side, bend same side elbow, upper arm support to the ground, same side foot support body, slowly raise buttocks, body to a straight line. Beginners can bend their legs to reduce difficulty, hold for 15 to 20 seconds, then change sides and repeat the same action.

3. single leg bridge yoga

Laying back on the ground, knees bent. Force Gluteus, lift buttocks, find balance, raise one foot, put ankle to the knee of the other leg, hold for more than 5 seconds. Change feet , do 5 times each foot.

4. step up backwards

Back to the steps, stand in front of a step about 20 centimeters above the ground, step backwards, one leg on the step, toes point straight ahead, the other knee never bends, keep your body balanced, and then return to the starting position. Do 10 times each foot.