There are many kinds of knee injuries 1. Knee anterior pain (also known as patellofemoral joint pain) 2. Patellar tendinitis 3. Iliotibial tract syndrome (running knee) 4. Tensitis of quadriceps femoris 5. Bursitis. Where do you feel pain? Possible causes and treatment: lateral knee
Pain of iliotibial tract
Treatment: 1. Hip squat II. Lie on your side. Stretch your hands and knees. Cross your legs. Stretch your hamstring. Stretch around your knees.
Pain in front knee
Treatment: 1. Squat on one leg or hip. 2. Squat on the wall or leg press. 3. Lie on your side. 4. Stretch the hamstring. 5. Stretch the calf. 6. Stand out. 7. Kneel down and stretch above your knees.
Quadriceptor tension
Treatment: 1. Stand straight. 2. Stretch the hamstring. 3. Stretch the calf. 4. Kneel and stretch the upper kneecap or the inner side of the upper tibia.
bursitis
Treatment: 1. Upright 2. Stretch hamstring 3. Meditation 4. Stretch below the kneecap of the calf.
patellar-tendinitis
Treatment: 1. Stand out. 2. Stretch the hamstring. 3. How to stretch the calf to deal with rest-stop all sports that cause pain, especially running, long jumping and going up and down stairs.
Ice compress-put a plastic bag with crushed ice on your knees two or three times a day. 15 minutes.
Take aspirin or ibuprofen-take 650mg aspirin or 400mg ibuprofen three times a day for 1-2 weeks to relieve inflammation. If you have stomachache or bloody stool during taking the medicine, please stop taking the medicine immediately.
Strength training-insufficient thigh or hip strength is the main cause of knee pain and iliotibial tract syndrome. Strength exercises help you rebalance your muscles and squat under the wall. Back against the wall and feet in front 18-24 inches (45-60 cm). Bend your knees slowly at an angle less than 90 degrees. Keep your knees below your toes. Keep them straight after a while. In order to exercise the inner thigh, you can squat on one leg and put a ball between your knees. Put the injured leg on the steps. Bend your knees slowly until your other leg touches the ground. Slowly straighten your knees and lie on your side. Feet together, knees bent 90 degrees, lying on your side. Slowly lift the knee of the thigh until it is one palm wide apart. Keep it for a while and put it down slowly. Be careful not to move your feet. Don't flip your hips, lie flat. Stand against the wall with uninjured legs. Close your hips and lift your hips. Keep your hips contracted to the limit. Slowly bend the injured knee to 45 degrees. Hold it for a while and straighten your knees slowly, leg press. Adjust the pedal so that your knees are at right angles. Put your feet on the pedal. Kick your feet and straighten your knees, then bend your legs slowly. Don't straighten your knees completely, but put your feet on the pedal for stretching exercises-your thighs are tense.
Stretching method: Unless otherwise specified, stretch for 20-30 seconds at a time.
Stretching frequency: 2-3 groups per day, 6-7 days per week.
Stretching helps to relax tense muscles and stretch calves. Face the wall with your feet, spread your legs back and forth, and hold the wall with your hands. Feet on the ground, hind legs straight. Slowly bend the knee of the front leg until you feel the calf of the back leg stretched, and then kneel down. Kneel on one leg. Close your hips and move them forward until you feel a force acting on the front of your thighs. Don't lean forward, twist your hips and stretch your hamstrings. Lie flat on the mat with one leg straight. Lift one leg, and the thigh and hip are at 90 degrees. Slowly straighten the knees of the raised legs until you feel the back of your thighs stretched. Hold for 5 seconds, put it down, and do 10- 15 group stretching with both hands and knees. Lie flat on the mat, lift the injured leg, and the thigh and hip are at 90 degrees. Push and pull knees and ankles and cross the other leg. Hold it until you feel the outside of your hip stretched, stretching your hamstring. One leg bends to one side. Lean forward slowly until the back of the thigh is stretched. Be careful not to cross your legs forward during this process. Lie flat with the injured leg astride the other leg. Pull the knee of the leg in the shoulder direction with the hand opposite to the injured leg. Keep your feet flat on the ground. Hold this position until you feel the outside of your hips stretched and upright. Put one foot on a chair or table and keep your thighs straight. Hips forward. Feel the stretching of the front thigh. Don't lean forward or twist your hips while meditating. Bend your knees and sit up straight. Your feet are facing each other. Press your knees down until you feel the inner thighs stretch. Do not lean forward.
See a doctor as soon as possible if: After two weeks of self-treatment, your knee continues to hurt. When you rest (sitting and lying down), you will feel tingling. You can see or feel deformation (possibly a fracture). You feel abnormal numbness or tingling in your knees, calves or feet (possibly due to circulatory problems). Your calves, feet or ankles are purple and cold (maybe it's a circulatory problem). At the same time, fever (possibly infection) can be prevented by the following methods: conditioning before exercise to prevent pain, and it is very important to exercise muscle strength and flexibility, which should be the first thing in your exercise. It takes at least 4-6 weeks to recover before starting an exercise or hard training program. Any new exercise cycle or exercise system should start with low-intensity exercise that never exceeds 65,438+0 hours, and gradually increase your time and intensity every week. Physical exercises such as running, cycling, swimming and strength exercises should start in a short time with low intensity, and the added time and intensity per week should not exceed 65,438+00%. Wear a pair of shoes that firmly support the arch and side of the foot. If the bottom is obviously worn, it is necessary to change a pair of shoes. Warm-up is a three-stage process to prepare your heart, lungs and muscles for exercise: jog for 5- 10 minutes to let blood flow to muscles and improve muscle problems and elasticity. Transition from static stretching (immobile) to dynamic stretching (jumping, sideslip, etc.). Do some exercise (such as dribbling, shooting, kicking or throwing) and relax immediately after exercise or training.