Therefore, the injury of knee joint increases.
Knee injuries mainly include patellofemoral pain syndrome (running knee) and iliotibial tract friction syndrome.
Here we will focus on the stress mode.
If there is an internal buckle during running, the pressure on the cartilage ligament and meniscus can be imagined.
In addition to reducing injuries and maintaining an ideal running posture, the strength of hip muscles is also very important for you to improve your performance.
The running knee is mainly the pain in the front of the knee.
Many times, we encounter running injuries, such as running knee, iliotibial tract syndrome, patellar pain syndrome, etc.
What will this lead to? The patella is crooked, the pelvis is crooked, the foot is varus, and the iliotibial band is tight..
In the sprint competition, you see those athletes, hip muscles are very developed, which is the source of their running strength.
Click the blue word above and remember to pay attention to us! For women, having a round and upturned hip will not only make your legs look slender, the body curve will be more beautiful, but also get more favorable comments from the opposite sex.
For runners, you may not know that hips are also very important.
The relationship between gluteus medius muscle and knee injury.
What happens if the abduction and external rotation of the gluteus medius muscle is limited? That’s it: this: and this: the upper and lower parts of the knee should be in a straight line.
But for most runners, the cause of knee injury is not only the knee, but also the weak muscle strength in a certain place.
In fact, this situation can be completely avoided.
A part of the body is injured because the movement mode of the joints near this part has changed.
Why are hip muscles important for running? When you run, it’s a process in which one joint drives another.
The responsibility of gluteus medius is particularly important.
It is an indispensable link in the power chain of lower limbs and is responsible for abduction and external rotation of thigh and femur.
In this way, they fall into a dead cycle and slowly dare not run.
In other words, when your gluteus medius strength is weak, the force that your gluteus medius cannot bear when you run is transmitted downward, and the knee joint bears it silently.
Iliotibial tract friction syndrome is mainly characterized by pain on the outside of the knee.
After sitting for a long time, the knee will feel stiff and painful.
when analyzing the causes, we will blame the insufficient muscle strength of the legs (hamstrings, quadriceps femoris, gastrocnemius, etc.) or the incorrect running posture.
However, when their muscle strength is unbalanced, the more you run, the more likely it is to aggravate the situation that your front and rear muscle strength is stronger than your side muscle strength.
Today, let’s talk about the importance of hips to running.
The culprit of knee injury is actually the hip muscle.
The gluteus medius and gluteus minimus are usually ignored by amateur runners, but the division of labor and cooperation between these muscle groups is very important to maintain the stability of the pelvis and the movement of the lower limbs during running.
When running, the strength that the place should bear is transmitted to the knee and even the ankle.
Then the knee pain remains the same.
In fact, the strength of thigh and calf muscles is very important.
For most beginners, sitting in the office every day, the muscle strength of their hips degenerates very obviously, so they are prone to pain in their knees when they run.
Knee injury is obviously because the hip joint is originally dynamic, so that it can absorb the reaction force transmitted at each step.
On the surface, the cause of knee injury is the knee joint, so when you go to the doctor, they will advise you to control inflammation, ice compress, reduce running, etc.
If pelvis is unstable, knee and ankle are prone to sports injuries.
Then they ease after a period of rest, and then start running again.
If you observe one joint from the ankle up, you will find that the ankle is dynamic, the knee is stable, the hip is dynamic, the lower back is stable, the middle back is dynamic, and so on.
It’s ok if you don’t run.
The joints that should be stable become dynamic, and other joints will be over stable or over displaced.
Many people only know to run forward blindly.
Over time, the knee and ankle will be damaged.
What are gluteal muscles? In addition to the gluteus maximus, it extends from the rear of the hip side.
The hip muscle is the most important movement in the femur.
Due to the weak strength of hip muscle, it is easy to over displace the hip joint and transmit the force that should be borne to the knee or even ankle.
The function of gluteus medius muscle is to stabilize the hip joint and make the hip joint move in all directions except adduction.
When you bend or stretch your knee, you will hear a sound.
It can be said that most lower limb injuries are related to the incorrect force line, and the gluteus medius is a powerful tool to control the force line.
For regular runners or runners with a large amount of running, knees or ankles are also easy to be injured.
Now, more and more scientific research shows that the weakness of gluteus medius has a much greater impact on the knee and even ankle than the weakness of quadriceps femoris.
Because of overuse, hip muscle strength can not keep up with the training intensity, so injuries are inevitable.
The pain intensifies when going up and down the stairs.
Running is the simplest movement, only forward and backward movement, no movement in left and right, rotation and other directions.
In the past, athletes suffering from patellofemoral pain syndrome or iliotibial tract friction syndrome were always considered to be due to the weakness of quadriceps femoris, resulting in the incorrect force line of patella displacement.
In the long-distance race, compared with sprinters, although they look very thin, their whole body strength, including the strength of their hips, is not weak.
When the muscle strength to stabilize the hip joint is insufficient, the excess force needs to be borne by the muscles on the outside of the knee joint and femur.
The reason is the excessive displacement of the hip joint.
It’s painful when you run, especially when you run 3-5km.
In fact, many beginners only run for a long time without doing any strength training.