Why stretching and relaxing muscles can relieve pain first week rehabilitation training plan remarks: the first 15 stretching and relaxing action groups and action conversion interval rest for 15 seconds, the last three strength training action groups and action conversion interval rest for 1 minute, both lower limbs should be stretched and relaxed or trained
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The first week (3 times of training, every other day) objective: the purpose of this stage is to fully stretch and relax the lower limb muscles, so as to reduce muscle tension and restore muscle elasticity, which can greatly reduce joint pressure and relieve pain
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Front group strength, but also pay attention to strengthen the thigh after group, buttocks, legs and core strength
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The fourth week of rehabilitation training plan remarks: all action groups rest for 30 seconds, action conversion rest for 1 minute, both lower limbs should be trained
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The rehabilitation training plan of runners’ knee has been worked out for 4 weeks, 3 times a week, a total of 12 times
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Action 1: lunge with high leg lifting action 2: single leg hard pull with knee lifting action 3: supine hip lifting action 4: single leg half squat leg back swing action 5: single leg take-off in situ and steady landing statement: the source of this platform article is
The third week rehabilitation training plan action 1: single leg multi reverse point remarks: all action groups rest for 30 seconds, action conversion rest for 1 minute, both lower limbs should be trained
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Action 1: thigh rear side stretching action 2: thigh front side stretching 3: thigh front reinforcement stretching action 4: hip stretch action 5: hip front stretching action 6: thigh lateral stretching action 7: thigh lateral tightening stretching action 8: Shank stretching action 9: thigh group bubble cylinder relaxation action 10: thigh front group bubble cylinder relaxation action 11: hip foam cylinder relaxation action: The thigh side bubble cylinder loosening action 13: the calf foam cylinder loosening action 14: the squatting action by the wall 15: the centrifugal squat (slow down quickly) moves 16: the upper stage 2
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The fourth week (3 times of training, every other day) objective: through the first three weeks of training, compared with before rehabilitation, knee strength and stability have made great progress At this stage, more special physical rehabilitation training combined with running should be added to prepare for returning to running
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The third week (3 times of training, every other day) objective: through the first two weeks of training, muscle strength has been improved to a certain extent In this stage, the focus is to continue to strengthen strength, and pay attention to knee stability and reaction ability training
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Action 2: touch the mineral water bottle action 3: single leg hard pull action 4: side bridge single leg up swing action 5: single leg half squat leg back swing action 6: single leg steady landing (stay 2 seconds after landing) action 7: squat jump steady landing (stay 2 seconds after landing) 4
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second weeks (3 training, the next day): the purpose is to relieve the pain and relieve the pain of the joints by relaxing the muscles during the first week, and the purpose of this stage is to actively strengthen the strength, not only to strengthen the thigh
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If we can train according to the plan, we can effectively relieve pain, improve strength and overcome knee pain
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Action 1: increase the difficulty of static squat against the wall (increase the squat range) action 2: eccentric single leg squat action 3: Bulgarian scissors squat action 4: single leg hard pull action 5: standing leg back swing action 6: side lying straight leg swing action 7: single leg heel lifting action 8: plate support 3
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The second week of rehabilitation training plan remarks: all the action groups rest for 30 seconds, the action conversion interval rest for 1 minute, both lower limbs should be trained
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At the same time, this stage is supplemented by a certain amount of strength training
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