The solution: Make sure that you don't lunge forward with your feet. This is especially important when running downhill.

解决方案：注意，您伸脚别太靠前，这一点在下坡时尤其重要。

youdao

The pain often feels worst when running downhill or walking down stairs, and the knee is often stiff and sore after sitting down for long periods.

在下山跑或下楼梯的时候疼痛加剧，长时间坐了之后膝盖会感到僵硬和疼痛。

youdao