It is generally dominated by the tingling of the outer upper ankle of the femur or around it.
The static squatting time can be determined according to your physical condition.
The back is against the wall, the feet are the same width as the shoulders, the body is in the squatting position, the lower leg is perpendicular to the ground, and the included angle between the thigh and the lower leg is not less than 90 degrees.
What are the symptoms of the running knee? The running knee is often accompanied by joint swelling and pain, sometimes mild or severe.
Generally, the pain is most obvious when the knee is flexed 20-30 degrees or straightened.
People who often run may occasionally feel pain on the outside of the knee.
In daily life, we can relieve the running knee by exercising the leg and hip muscles, such as the stretching exercise of quadriceps femoris, medial thigh muscle and hamstring muscle.
You can continue after rest, generally three to five times.
When running downhill, the centrifugal contraction of the quadriceps femoris will increase the muscle burden, and the tension of the fascia near the knee joint will also increase, resulting in increased pain.
The common training methods are static squatting, which is very simple.
Maybe you can only squat for 20 seconds at the beginning.
How to alleviate the running knee is not impossible.
In addition to static squatting, you can also do straight leg raising exercise, 30 degree resistance knee extension exercise, quadriceps femoris isometric exercise, etc…
As long as you maintain the correct posture, slowly with the enhancement of muscle strength, the static squatting time will also become longer.
The main reason is the excessive friction between iliotibial tract and external epicondyle of femur, which leads to the occurrence of ligament or bursitis.
It is common in those who use knees frequently such as running, race walking and cycling.
It doesn’t matter.
In the online survey, iliotibial tract syndrome accounts for 14% of running injuries.
Nine times out of ten, it is “running knee”, that is, iliotibial tract syndrome.
What is running knee? Running knee is called iliotibial tract syndrome clinically.