At this time, we should first find out the limit angle of knee pain (that is, the “pain critical point”), and the search method is as follows: straighten the legs, lean the shoulders against the wall, and then slowly slide the upper body along the wall.
The center of gravity falls on the heel, the lower leg is perpendicular to the ground, and the knees and hips are all 90 degrees.
Therefore, running knees are not necessarily caused by running.
Specific method: the back is against the wall, the feet are the same width as the shoulders, extend forward, keep a distance of 40 ~ 50 cm from the body, the lower leg is perpendicular to the ground, and the included angle between the thighs and lower legs shall not be less than 90 degrees.
This is the pain threshold.
Complete 5 ~ 6 movements in each training in the primary stage, 7 ~ 8 movements in each training in the intermediate stage, and 9 ~ 10 movements in each training in the advanced stage.
On weekdays, you can exercise your leg strength and maintain the stress of your knee.
Posture: keep your upper body straight, close your abdomen and chest, look straight ahead with your eyes, and keep your head, shoulders and back close to the wall.
If its force is unbalanced, it can lead to abnormal patellar position.
Many people have knee pain before reaching 90 degrees, and the standard action is not applicable.
But after running, some people always complain about knee pain and say they have “running knee”.
If any bone from hip to ankle is out of normal position, it will cause excessive pressure at a certain point of knee joint and cause pain; Foot diseases, flat feet or varus will change the way of walking and cause pain; Direct violent injuries; The quadriceps femoris (the muscle in front of the thigh) is unbalanced.
02 reduce squatting and kneeling from clinical observation, there are more women than men with knee diseases.
Especially in the early stage of exercise, too long will lead to posture deformation, but will cause secondary injury to the knee.
One important reason is that women squat more times in their life, and squatting and kneeling have greater damage to knee joints.
Pay attention to 5 life details and also raise knees.
The direction of the knee joint is always the same as that of the toe, and there can be no included angle.
Eat more dairy products (such as fresh milk, yogurt, cheese), bean products (such as soybean milk, soybean flour, tofu, bean curd, etc.), vegetables (such as carrots, cabbage, rape) and seaweed, kelp, shrimp, fish and other seafood.
At this time, under the guidance of professionals, you can exercise by lying on your back and raising your straight legs, or by static kicking with a sitting kicking machine.
Generally, the angle that approaches but does not reach the critical point of pain is the limit.
Take a rest of about 1 minute to 1.5 minutes for each action completed in the primary stage, about 45 seconds for each action completed in the intermediate stage and about 30 seconds for each action completed in the advanced stage.
Squatting is a good way to strengthen your thigh muscles.
It should be based on food supplement and pay attention to nutritional balance.
The following conditions will induce the formation of running knee: repeated bending of knee joint and high-intensity exercise such as long-term sprint or enhanced training; The lower limb bone force line is disordered.
It is not only good at running, but also common in walking, cycling and other knee bending sports.
At the same time, bend the hips and knees until knee pain occurs.
If you’ve had problems with your knee before, don’t exercise at an angle of less than 90 degrees between your thigh and lower leg.
Each group is not required to exhaust their strength.
02 suitable for their own static squat, everyone’s physical condition is different, so the suitable actions and exercise intensity are also different, which requires finding the most suitable exercise method on the basis of understanding the standard actions.
How to find the most suitable static squat position? You can refer to the following four aspects: the knee bending angle is recommended to be “only force, no pain”.
If you can stick to it, you can enhance the strength of ligaments and muscles and make the knee joint more stable and stronger.
It is recommended to stop exercising immediately before or just before muscle shaking.
The elderly who like to play taijiquan should not squat too low.
For example, if we find that the critical point of pain is 100 degrees of knee bending, we can adopt the training method of gradually reducing the angle and increasing the squatting range, which is close to but not up to 100 degrees, 160 degrees, 140 degrees, 120 degrees, 115 degrees, 105 degrees, etc.
In daily life, it is recommended to eat low oil, low fat and low calorie diet, eat more fruits and vegetables, and control the intake of staple foods.
Healthy knee joints not only bear your weight, but also need to use her as long as you start your legs (yes, it’s “she”, take good care of it).
It can make the patella slide in the normal position when bending or extending the knee.
You will feel that the muscles are very hard at the beginning.
For people who feel pain when bending their knees slightly, it is not suitable to squat against the wall.
If you stick to it for a while, you will feel congestion and fever, then muscle acid, swelling and pain, then you will be trembling with fatigue, and finally you will be too tired to hold on, so you have to stand up.
At the same time, bask in the sun to promote calcium absorption.
Just stand and play high Taijiquan..
In daily life, how should we “take care of” fragile knees? The weight control study found that for every kilogram of weight gain, the pressure on the knee will increase by an average of 5kg.
Keep the angle.
Each group should rest between exercises, also in accordance with the principle of step-by-step.
When we choose the knee bending angle, we must not squat down below this critical point.
Running knee is not a kind of injury, but a broad term used to describe many knee pain.
Eat more calcium to protect your knee joints.
Stick to one action and keep your knee well.
Does the running knee run out? You can exercise without special equipment and complex exercise skills, which makes running the best choice for many people.
Practice several times in total, and do it step by step according to your ability.
Try not to squat to do housework or wipe the floor on your knees.
Squatting against the wall is a very simple exercise.
One squat rehabilitation training is different from bodybuilding training.
01 three key points of action: open your feet and knees the same width as your hips, point your knees and toes straight ahead, and your knees can’t go forward beyond your toes.