Stop when you feel a stretch in the hip of the injured leg
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The above description is only part of it
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Standing stretch: stand the injured leg behind the other leg
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Bend the knee of the injured leg towards the chest
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What’s the situation? Today, let’s talk about one of the causes of knee pain during running: iliotibial band friction syndrome
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Sit down slowly, as if you were sitting in a chair
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Make 3 groups of 10 for each leg
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Put your feet on the floor in front of you
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Place one hand on each chair
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Lie flat and stretch: lie on your back
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It looks really well maintained
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If necessary, rest your back against the wall or hold the seat back to maintain balance
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Standing quadriceps femoris extension: stand with one hand against the wall or hold the back of the chair to maintain balance
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Do 3 groups for each leg, 10 times for each group
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Running is really matched with yoga
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Hold for 5 seconds, then slowly lower your legs
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Cross the upper leg over the injured leg
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But if you don’t run right, you are easy to suffer from iliotibial band syndrome
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Instead, you can hold the seat back to maintain balance
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Straighten your legs
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Straighten your uninjured leg and lift it off the floor
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To seek the best treatment
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The back of the chair faces you
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Strong muscles can help reduce pain and reduce the risk of future injuries
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Pull your knees towards your chest
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Keep squatting for 5 seconds, and then slowly rise to the standing position
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Don’t lean it against the outside of the kneecap
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Put your hands on the shins of one leg
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Repeat the other side
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Do 3 groups for each leg, 10 times for each group
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Hold for 5 seconds and then lower your legs
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Put your hands on the outside of your thighs
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Squeeze the thigh muscles and hold for 5 seconds
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Sitting leg lift: sit in a chair with your feet flat on the floor
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Hip adduction: lie on the injured side
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Cover it with a towel before placing it on the skin
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Put the weight on one leg and lift the other foot as close to the hip as possible
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Keep your feet pointing straight
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Pull your heels towards your hips
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Repeat the other side
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If possible, grab your toes
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If you feel severe pain or aggravation of pain, please stop immediately
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So what is the iliotibial tract? Iliotibial tract is a fascia on the outside of the thigh, which connects the thigh and lower leg
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Bend sideways to the uninjured hip
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Use foam shaft to gently massage the pain area
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Ice your knees for 15 to 20 minutes as directed
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The symptoms of iliotibial tract friction syndrome include: pain in or around the external upper ankle of femur, mainly tingling; The pain is most obvious when the knee is flexed 20-30 degrees or straightened; The strength of hip abduction decreased; In severe cases, the pain will even radiate to the outside of the thigh and lower leg and bounce
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If you are an offline teacher, you’d better tell the offline teacher about your pain
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author ： Transform Jun from ： Practicing yoga, ID: ilianyujia starts with a fragmented reading: Hello, I’m sister Mei
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Sitting hamstring stretch: sit and stand with your legs straight
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Today I’ll share a good article with you again! Many kids reported that after running, not only did they not feel lighter and lighter, but their knees began to hurt
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Hold for 5 seconds
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Let’s start practicing
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It is an important structure to fix the knee joint
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Put most of your weight on your heels
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Slowly raise the injured leg as high as possible
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Move slowly and smoothly
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Slowly pull your knees over your body
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Slowly return to standing position
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Breathe normally
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Raise the lower legs and feet as much as possible above the level of the heart
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Lie on your side, with foam shaft resting on your aching leg
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Massage the pain area as directed
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Put your weight on one leg, bend the other leg and grab your ankle
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Standing squat: feet shoulder width apart
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Slowly lower your legs to the floor
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Single leg flexion and extension: stand between two chairs with an injured leg
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The weight should be on your heel
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Place your palms on the floor and slide your hands forward until you feel the stretch
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When you run, this rubber band will rub against your knee joint
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Repeat the other side
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Ice can reduce swelling and pain
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There are a lot of stretching and strength training for iliotibial tract friction syndrome
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Standing hamstrings: face the wall and place your palms flat on the wall
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Do 3 groups for each leg, 10 times for each group
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Do 3 groups for each leg, 10 times for each group
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■ iliotibial band syndrome exercise about the iliotibial band syndrome (ITBs) exercise helps strengthen the muscles around the knees and hips
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Bend the knee of the injured leg
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Recently, Carina Lau, 55, was photographed running
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▍ authorized herein
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Hip extension: supine
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After a long time of friction, excessive friction and inflammation will occur
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And running is indeed a sport loved by many stars and many people
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Use an ice bag or put crushed ice in a plastic bag
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Do 3 groups of 10 squats
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Slowly lower your body to the floor
Cross your front legs over your injured leg
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Stop when you feel a stretch on the outside of your hips and thighs
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Slowly straighten and lift one leg
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Relax and put your feet back on the floor
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Hip abduction: lie on the uninjured side
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Don’t hold your breath
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Lift the injured leg until it touches the other leg
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Move it so that it rolls up and down from the hips to above the knees
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Use a chair to support part of your body weight
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