After running, the pain will soon reduce or disappear, but it will appear again when running again.
There are many ways to relax the iliac tibial bundle, such as the way of standing posture, the use of foam roller to relax, and the use of tennis to continue pressing on the pain spot.
The main reason for the tension of iliotibial tract is the weakness of gluteus medius muscle.
Having said so much, to sum up in one sentence: if you want to fundamentally solve the lateral knee pain, you should carry out more targeted training of gluteus medius muscle.
When the gluteus medius muscle strength is insufficient, the iliotibial tract makes up for the lack of gluteus medius muscle strength to a certain extent.
In terms of anti-inflammatory and analgesia, it is recommended to apply non steroidal anti-inflammatory drugs (such as Votalin) and use physiotherapy methods such as ultrasound, shock wave, ultrashort wave and ion permeation therapy to reduce inflammation and analgesia.
So, what’s the matter with the pain on the outside of the knee? How to improve it? Today, let’s talk in detail about this typical pain prone to running people, so as to help you completely avoid the pain on the outside of your knee.
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Therefore, rest alone cannot solve this problem.
Here, I would like to talk about strengthening the training of the gluteus medius.
It hurts when running.
If you don’t pay attention to long-term running, you are likely to encounter injuries.
In addition, relaxing iliotibial tract and strengthening hip muscle training are also important measures to promote rehabilitation.
In order to prevent knee buckle and stabilize the knee joint, the iliotibial tract will be excessively tense, resulting in pain.
Lateral knee pain, i.e.
“iliotibial tract friction syndrome”, is a very typical localized pain on the lateral knee, and the pain is usually most obvious when the knee is bent about 30 degrees and the foot is on the ground.
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Among them, lateral knee pain is a common kind of runners.
(some runners’ pain points are located outside the middle of the knee) generally, runners do not have pain at the beginning of running, but with the gradual increase of running time, they gradually produce pain, until they can only walk straight legs and have obvious abnormal gait in the later stage.
Iliotibial tract friction syndrome is very painful.
Side lying position straight leg up swing (16 times, 1 group, 2 ~ 3 groups completed); side lying shell type (16 times, 1 group, 2 ~ 3 groups completed); hip bridge (16 times, 1 group, 2 ~ 3 groups completed); kneeling position side bridge (20 times on one side, 2 ~ 3 groups completed); single leg squat (12 times on one side, 2 ~ 3 groups completed) side bridge abduction (12 times, 1 group, 2 ~ 3 groups completed).