How to solve knee pain? The basic idea is rest+treatment+rehabilitation.
Rest is to allow bones, muscles and other soft tissues enough time to repair and regenerate and avoid excessive strain;
The main purpose of treatment is to relieve inflammation and pain, because recovery is slow only by rest without taking some treatment measures;
Rehabilitation is to strengthen strength and fundamentally enhance the human body's ability to bear the impact load of running.
The era of "have a good rest and wish you a speedy recovery" is gone forever. Modern sports rehabilitation tells us to "exercise well and wish you an early recovery". The exercise here refers not to running, but to rehabilitation training.
A favorable fact is that although different knee injuries have different training methods, in general, strengthening the muscle strength around the knee joint, strengthening the hip muscles, especially the muscles outside the hip, and strengthening the trunk muscles are the three magic weapons to prevent and treat running knee pain. No matter any knee injury, as long as you practice these three main parts well, you can effectively relieve pain and promote functional recovery.
Today, with the knowledge of running knee pain flooding, runners have been confused by all kinds of rehabilitation knowledge about knee pain, and have also learned various rehabilitation training actions, such as "squatting against the wall" and "shell-like" ... but the problem still exists. How to arrange a rehabilitation training? Do these movements need to be practiced? How many groups should everyone practice? How many times do each group practice? How many times a week does rehabilitation training practice? What actions do you need to practice when your knee hurts badly? Xiaohui, who is good at sports rehabilitation, will have a good talk with you today. The purpose is to solve the pain points that runners need to recover, so that runners don't have to think too much, just draw a gourd ladle. Before it is too late, let's take a look at how to carry out a rehabilitation training for different knee pains.
1 primary rehabilitation training arrangement
Applicable object:
1. Runners who can't run because of knee pain;
2. Little white runners and runners with poor strength and quality.
Action 1: Squat against the wall.
Action 2: Squat.
Action 3: One leg straight knee hard pull
Action 4: Swing straight legs in lateral position.
Action 5: Stand and swing your legs outward.
Action 6: Step on the ground with one foot
Action 7: Plate Support
2. Arrangement of intermediate rehabilitation training
Applicable object:
1. Runners who can still run with sore knees;
2. Runners with a certain training foundation
3. Prevent injured runners
Action 1: static squat stance.
Action 2: One leg straight knee hard pull (see the primary action, unchanged)
Action 3: Shell mini training in lateral position.
Action 4: Kneeling puppy mini-training
Action 5: Bulgaria cuts down and squats
Action 6: Sit on a stool.
Note: Squat down slowly, and stand up quickly after touching the stool with your hips.
Action 7: prone bridge+side bridge (see above for prone bridge)
3 arrangement of advanced rehabilitation training
Applicable object:
1, a runner with knee pain and a large amount of running;
2. Train runners with a good foundation
3. Prevent injured runners
Action 1: lunge
Action 2: Touch the water bottle
Note: Squat up with one foot and touch three water bottles in turn.
Action 3: Kneel forward.
Note: Fall forward slowly. Push-ups will cushion you when you feel out of control.
Action 4: devil's step (lateral movement)
Action 5: The monster walks (moves back and forth)
Action 6: Squat on the stool with one leg.
Note: Squat down slowly and stand up quickly.
Action 7: Jump down the steps with one leg.
Note: jump down the steps, land on one leg, and try to keep steady for 3 seconds.
Action 8: Bend forward and turn down.
How should rehabilitation training be arranged?
1. How many movements do you need to practice in a rehabilitation training?
It is not enough to practice only 1 or 2 movements in one rehabilitation training. Generally, it needs to be composed of 6-8 movements to achieve better training results. Each training time is about half an hour to 45 minutes, and the training time is too short to achieve good results.
2. How to arrange rehabilitation training?
Generally speaking, practice big muscles first, then small muscles, shallow muscles first, and then deep muscles. Static exercise, the general training time is 30 seconds-1.5 minutes. Dynamic exercises generally have 12- 16 movements as a group. Both static and dynamic exercises should be practiced until the muscles feel sore. If there is no pain after training, it means that the stimulation is not enough, the movement is more difficult, or the movement time is prolonged or increased. Pay attention to the feeling of soreness, not pain or tingling. If you feel pain during practice, you should stop immediately. In other words, rehabilitation training should strictly abide by the principle of painless, and any pain is not allowed. Of course, at the end of rehabilitation training, traction and relaxation are still needed.
3. How to control the rest between groups?
Generally, each group takes a rest of 30 seconds-1 minute, and the next group of exercises can be started after the fatigue of each group is eliminated. After completing 2-4 groups of exercises for each movement, rest for 3 minutes and move on to the next movement.
4. Do you need to do rehabilitation training every day?
Rehabilitation training can be carried out every day. If your knee pain has forced you to give up running in the near future, you don't really need to take a complete rest every day. At this time, rehabilitation training will replace running and help you recover faster.
If you can still run, but it hurts a little, then you have two choices. One is to do rehabilitation training for 20 minutes after each run, and the other is to do rehabilitation training for half an hour to 45 minutes on the day of running break.
5. Is there a difference between rehabilitation training and strength training?
There is no essential difference between rehabilitation training and strength training. Rehabilitation training is also strength training. Of course, rehabilitation training needs higher movement quality and better movement control, and generally belongs to slow training. For runners who have no knee pain, they can still strengthen their strength, enhance the stability of their lower limbs and prevent knee pain through the following rehabilitation training.
5 abstract
It is considered that rehabilitation training for runners in different situations according to the above methods can effectively strengthen the strength of legs, hips and trunk, thus reducing pain and promoting functional rehabilitation. It should be noted that the quality of the action is far more important than the quantity. If you feel that someone needs more detailed guidance, you can consult a fitness coach or a running coach.
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