Stretching helps you stay away from running knees, which are knee injuries caused by running and other sports. If many people do not warm up and stretch well before running, it is easy to make their knees ache after running. Let's take a look at stretching to help you stay away from running knees.
Stretching helps you stay away from running knees 1 1. The first move: stand and stretch the iliotibial tract.
Cross your feet, straighten your knees and touch each other, bend forward and lean forward, stand still 15 seconds, repeat for 5 times, and change your feet.
2, the second measure: standing posture iliotibial tract extension II
Stand upright against the wall, push the wall with your hand, and keep still 15 seconds. Repeat 5 times, change feet.
3, the third measure: sitting posture iliotibial tract extension
Put one foot flat, cross the other foot, push the knee with the opposite elbow, turn the upper body to the side to be stretched, keep still 15 seconds, repeat for 5 times, and change feet.
4. The fourth measure: stretch the iliotibial tract in prone position.
The body is supine, with one knee bent. Press the bent knee to the opposite side with the other hand and keep still 15 seconds. Repeat for 5 times and change feet.
If you don't warm up and stretch well before running, I'm afraid the runner will kneel down. Besides knee pain, serious people can't even walk. Here are six strokes of stretching and muscle strength exercises to help road runners stay away from the troubles of runners' knees.
5. The fifth measure: Hip abduction muscle strength training 1
Lie on your side, lift your knees straight up, rest for 5 seconds, rest for 10 seconds, repeat 10 times, and change your feet. You can add some weight to your ankles, such as sandbags or lead blocks, to increase your training level.
6. The sixth measure: Hip abduction muscle strength training II
Hold the wall to keep the body balanced, lift one foot sideways for 5 seconds, rest for 10 seconds, repeat 10 times, and change feet.
Stretching helps you stay away from running knees. Young people's knee pain is the most common among runners. Knee pain accounts for more than 50% of running obstacles. Many sports café s think that they are suffering from iliotibial tract syndrome (ITBS) or patellar pain syndrome (PFPS), which is also commonly known as "runner's knee".
The cause of knee pain is not just the runner's knee! These six common reasons may be the murderer.
How did the runner's knee pain come from?
Running and walking are very different. Take the knee for example. When walking, there will be a force to pull the calf muscles to the ankles, but the ideal running posture is to pull them to the knees.
On the other hand, if the landing point of running is the same as walking, repeated wrong actions will make the tendons at the knees shake left and right, rubbing the bones, and it will cause pain over time; If you like a wide range of sports, your knees are more prone to problems caused by other intense sports.
Simply put, the main cause of running pain is "stress". Excessive pressure causes inflammation of muscles and tendons, and even damages bones. The pressure that causes pain can be divided into tension, pressure, dislocation or a combination of the three.
A typical example of tensile force is strain; A typical example of compressive pressure is patella pain syndrome; A representative example of malocclusion pressure is medial tibial pressure syndrome. The following are the possible symptoms and causes of pain around the knee, and the improvement methods that can be relieved by themselves.
Composition around the knee joint?
1. iliotibial tract syndrome (ITBS)
Symptoms: tingling, sharp pain or instant pain on the outside of the knee. Pain can extend from the outside of the thigh to below the knee, and the knee pain is aggravated when going up and down the stairs.
The main reason: the knee joint inclines inward or outward during repeated flexion and extension, causing friction between ligament and bone and causing inflammation. People with X-legs should pay special attention to the ITBS of their right foot.
Improvement method: the right thigh is twisted in the direction of hip external rotation, and pressure is exerted in the extended state without pain.
2. Patella pain syndrome (PFPS)
Symptoms: pain in the inner knee, but unable to point out or touch the exact location. Sometimes at first, it gets worse with time. It hurts not only when running, but also when walking.
The main reason: abnormal sliding of patella trajectory makes patella and patella groove rub against each other, causing inflammation and pain.
Improvement method: hold the left thigh near the knee and press it towards the knee; Stretch the quadriceps femoris on the front side of thigh.
3. Goose foot tendinitis
Symptoms: Tendon pain protruding inside the knee, especially in the left foot. Because the affected area is close, it is often mistaken for medial ligament inflammation or meniscus injury.
The main reasons are: after kicking the left foot, let the muscles of the goose foot be thrown into the air in a relaxed state, pulling the muscles and tendons; Especially when the feet are suspended, they don't swing back and forth, and there is a twisting action below the knee, which is easy to cause this problem.
Improvement method: stretch and relax hip muscles, thus improving the tension at the junction of left foot and body.
4. Gastrocnemius pain
Symptoms: There is a tingling or sharp pain in the center of the medial knee, and the probability of this phenomenon in the right foot is much higher than that in the left foot.
The main reason: the calf muscle (gastrocnemius muscle) of the knee bears traction pressure, which leads to inflammation of the calf muscle endpoint (tendon) located in the knee.
Improvement method: Knead the soleus muscle below the inner leg, stretch the soleus muscle and train the gastrocnemius muscle.
5. Knees of high jumpers
Symptoms: there is obvious tenderness at the joint between the knee tendon and the kneecap, especially the pain at the lower edge of the knee, occasionally accompanied by local swelling.
Main reasons: The most common reason is the repeated stretching or excessive movement of knee tendon, but it may also be caused by improper jumping or local impact.
Improvement method: do isometric exercise of quadriceps femoris and stretch quadriceps femoris and hind leg muscles.
6. Knee ligament injury
Symptoms: The joint feels pain when pulling or moving. In severe cases, the joints are swollen, painful and inflamed. If the ligament is completely broken and the joint loses its support, it will cause instability, often accompanied by severe hematoma.
Main reasons: The knee joint has four main ligaments, including anterior cruciate ligament, posterior cruciate ligament, lateral collateral ligament and medial collateral ligament.
The main causes of anterior and posterior cruciate ligament injuries are violent jumping or sudden stop during exercise, and excessive forward or backward movement of tibia, which increases the pressure of cruciate ligament; The medial and lateral collateral ligaments are often damaged when the lateral side of the knee is subjected to enhanced external force or excessive torsion.
Improvement method: intensive training of quadriceps femoris in front of thigh.
skill
When you want to solve the knee pain caused by sports injury, you should not only pay attention to the painful parts, but also improve the causes of stress, such as improper shoes, deformed bones, unbalanced muscles, improper running posture and so on.