The so-called running knee, in fact, mainly refers to the iliotibial band syndrome, and everyone’s initial impression of it is the pain of the lateral knee joint
More and more scientific research shows that the weakness of the gluteus medius has more serious influence on the knee joint and even the ankle joint than the weakness of the quadriceps femoris
.
As a whole, the health of any part may affect other parts
.
As for whether running really hurts the knee, we have made a detailed explanation before, and the answer is of course: no! However, from the results, students who like to run are really vulnerable to knee problems
.
The proponents of iliotibial tract syndrome often take this phenomenon as a strong evidence
.
You can choose a healthier running posture, run less downhill, and run step by step
.
Correct posture + complete strength is the best secret to let you run to the old age without injury or disease
.
The second view is that iliotibial tract syndrome is more likely to be a compression syndrome than a friction syndrome
.
06 single leg squat > > practice method: stand in front of the fitness ball with your feet apart, hold your hands in front of your chest, stretch your left foot back on the fitness ball, support your body with your right leg, then squat slowly until your thighs are parallel to the ground, stand slowly, then change your feet, and repeat in turn
.
Many runners think that running mainly depends on the front thigh muscles
.
The downward transmission of the force that the gluteus medius cannot bear is borne by the knee joint, and naturally the knee joint will have various problems
.
The posture of knee buckle, or possibly genu valgus; 3
. 
Excessive adduction and internal rotation of femur; 2
.
The real motivation of pedaling is the back thigh muscles
.
The third explanation is that some scholars believe that the bursa between the iliotibial tract and the lateral femoral condyle is inflamed, resulting in pain
.
Speaking of knee injury caused by running, our first impression is “running knee”
.
Now we sit for more than ten hours every day, and the strength of our hips is gradually weakened, because when we sit down, we can hardly use the muscles of our hips
.
There are many reasons for your knee discomfort, such as the wrong running posture impact on the knee, such as the excessive use of the knee, but there is one reason that you may neglect, that is: your butt, no energy! No strength..
.
The internal rotation of subtalar joint is increased
.
The external factors are basically controllable
.
Therefore, the gluteal muscle is the “engine” of running, the knee flexion and extension range is relatively small in the landing buffer stage or the pedaling stage, and the force is not sufficient
.
In the MRI results of patients with iliotibial tract syndrome, the bursa here is often in a “high-risk” state
.
You see, we all use the word “running” as the prefix of this injury
.
If you need a more systematic and complete strength training program for running, I’d like to recommend some actions to increase your strength.
.
Therefore, it is not difficult to understand the importance of gluteal muscle when people are regarded as a whole
. 
05 prone pull up > > practice method prone, hands bent, folded in front of the forehead, elbows extended outward, add a fitness ball between the two legs, on the lower leg, keep the lower leg bending 90 degrees, and then try to lift the ball straight up with leg strength, slowly fall, repeat in turn
.
There is a very effective detection method, you can see when running, the strength of the hip is not enough
.
Today, I’d like to recommend some actions that can enhance the strength of the hips
. 
Carefully observe your running posture
. 
First walk 20 steps to the right, make sure your feet are lifted alternately, then walk to the left, repeat in turn
.
In addition to lateral knee pain, the following symptoms may also be manifestations of iliotibial band syndrome: when going up and down stairs, pain in and around the kneecap, pain in and around the kneecap, feeling weakness or instability of the knee
.
The long-term excessive pressure on the knee, the knee joint is easy to degenerate, the lateral condylar tendon bundle of the knee will also cause pain because of long-term tension, leading to “Iliotibial bundle syndrome”
.
During the whole process of running, the main muscles used include gluteus maximus, back thigh muscles and calf muscles
.
The volume of these three muscles increased from inside to outside
.
There are many reasons for running injuries
.
The external factors mainly refer to some ways we do when we run, which are easy to cause knee pain, mainly including wrong running posture, running down the slope, suddenly increasing speed or distance, etc
.
03 horizontal walking exercise > > practice method: put resistance band on 4-5cm above the knee, and keep the elastic band extended
.
The center of gravity is more transferred to the medial side of foot; 5
.
Therefore, having a strong hip is the key to a happy running life
.
That’s shooting your own running posture, or running on a treadmill in front of a mirror
.
When bending or stretching the knee, it will make a friction sound or click, and the kneecap feels very soft
.
01 “v-word pull-up exercise > > practice method: lie prone on the stable spherical surface of the fitness ball, make the pelvis close to the middle of the ball, put your hands gently on the floor, straighten your legs, separate your feet, and put your legs in the” V “position
.
Although the etiology of iliotibial bundle syndrome has not been clearly defined as external factors, there is no consensus about the internal factors of iliotibial bundle syndrome
. 
Practice method: the left foot supports the ground, the knee slightly bends, keep the back straight, the right foot slowly swings back, at the same time keep the back straight, the arms straight, vertical to the ground, pull down, retract, change legs, repeat in turn
.
You can add these actions to your usual exercise plan
.
02 single leg hip abduction > > practice method place an elastic band around your thigh, 5cm higher than your knee, keep the resistance band open, and then squat, first keep still, then move the right leg backward at the right rear 45 degree angle, retract, then move the left leg backward to the left, and always keep squatting, repeat in turn
.
If your hips swing from side to side and are not stable enough, your hips are weak and your pelvis is not stable enough
.
In fact, the front thigh muscles mainly play a role in landing buffer
.
Strong gluteal muscles can provide stability for the body, help maintain pelvic balance, and provide power for daily life and sports
.
What we can actively control is the running posture and strength
.
For example, cervical spondylosis can be caused by lumbar muscle strain, ankle habitual sprain can be caused by patellar strain, and so on
.
Internal factors mainly refer to some factors of our body, which are easy to cause knee pain, such as genu varus (O-shaped leg), excessive tibial rotation, excessive foot varus and insufficient hip abductor muscle strength
.
The internal rotation of lower limb (tibia) relative to foot; 4
.
A strong gluteus maximus provides stability, helps you maintain pelvic balance, and provides energy for your running
.
There are three main causes of iliotibial band syndrome There are three kinds of explanations: the first one is also a classic one, that is, the tension of the iliotibial band rubs the lateral epicondyle of the femur constantly during the knee extension and flexion, which explains the pain of iliotibial band syndrome as excessive friction, which is why the iliotibial band syndrome is often called iliotibial band friction syndrome
.
Keep your back straight, raise your legs as high as possible, lower them slowly and repeat in turn
.
In addition, the gluteal muscle is the key part responsible for coordinating the movement of the lower limbs
.
Gluteus is the largest muscle group in the body, and the order from inside to outside is gluteus minimus, gluteus medius and gluteus maximus
.
The effects of gluteal muscle weakness are as follows: 1
.
If the gluteal muscle is unbalanced, the body will be forced into a compensatory position, which will increase the pressure on the musculoskeletal system, and eventually lead to tissue damage, irritation and injury
.