Incorrect movement posture.

Route 4: get off at Bailudong Street office station on No.

The rehabilitation training method of “running knee” (I) price method is adopted in the acute stage of injury, that is: Protect: protect the painful part.

Make sure your knees are squeezing the pillow or ball throughout the activity.

When the knee joint is straightened, the iliotibial tract is located in front of the femoral attachment end of the popliteal tendon and the lateral collateral ligament, and some posterior fibers of the iliotibial tract are connected to the lateral femoral condyle.

Quadriceps femoris extension: holding a relatively fixed object or standing on the side of the wall for support.

（2） Stretching of iliotibial band: the key point of the action is to cross two feet, and use one foot to try hard to hold the other foot, so that the painful leg can be forced to rotate inward (IV) lower limb muscle stretching training 1.

Tel.: 0735-2287686 / 18684626060.

Hold for 10 seconds, slowly stand back to the original position and repeat 20 times.

13, No.

compression sleeve shin splints

Ice: ice compress; Compress: pressurize the patient to reduce swelling.

Lift the injured lower limb and lean against the wall beside the door frame to feel the tension behind the thigh.

Hold for 30-60 seconds, return to the original position and repeat 3 times.

503: 16, 21, 25, 37, 59, 103, 105 Road, Feitian mountain tourist bus line, and the passenger train route of the city hospital of Chinese medicine is two: 16 Road Dongling Road Station (from train station to direction of Chinese Medicine Hospital of Chenzhou), along the youth road to the Orient, walking to the walking path of the walking kilometers.

Hold for 30-60 seconds, return to the original position and repeat 3 times.

22 and No.

Keep the injured lower limbs straight and the heels close to the ground.

Due to the lack of professional guidance, many people suffer from “running knee”.

Thank the original author.

2.

Place a roll of pillow or ball between your knees.

Squat against the wall (with the ball): lean your back, shoulders and head against the wall, stand and look forward.

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Insufficient warm-up activities.

Pay attention to the subscription number of the first Department of rehabilitation of Chenzhou traditional Chinese medicine hospital for more health information.

27, and go straight along pomegranate Bay Bridge for 500 meters.

It is related to the anatomical structure of the knee joint.

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Slowly bend the front knee.

The scientific name is iliotibial tract friction syndrome (ITBs).

4.

（5） Lower limb muscle strength training 1.

3.

The iliotibial tract is a fascial tract that starts from the anterolateral side of the iliac crest, crosses the lateral femoral condyle at the distal end, and ends at the Gerdy tubercle of the tibia.

Hamstring stretch: lie on your back with your hips close to the door and straighten your uninjured lower limbs.

With the extensive development of national fitness exercise in China, more and more people participate in the team of running fitness exercise.

503 Youth Road, Chenzhou, No.

Keep your head close to the wall, squat down slowly and squeeze the roll pillow or ball at the same time.

2.

When the knee joint is bent, the iliotibial tract moves backward and contacts the lateral femoral condyle and the lower lateral collateral ligament.

Abnormal body shape.

Face forward, then grasp the ankle of the injured lower limb with the other hand and pull it to the hip.

Keep your shoulders relaxed, feet shoulder width apart and about 30cm away from the wall.

Why do you suffer from “running knee”? The reasons are as follows: 1.

The exercise time is too long and the density is too high.

What exactly is “running knee”? “Running knee” refers to the lateral knee pain caused by running and only related to running.

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Leg stretching in standing position: facing the wall, put both hands on the wall at the same height as your eyes.

The uninjured leg is placed about 30-45 cm in front of the injured lower limb.

Hold for 30-60 seconds, return to the original position and repeat 3 times.

Elevation: raise the affected area to the height above the heart to promote blood reflux.

3.

Reduce exercise: reduce exercise or rest.

2.

Walk 400 meters east along Qingnian Avenue.

Tilt your upper body forward until your lower legs feel tight.

Side leg lifting: lie on the healthy side, tighten the thigh muscles on the affected side, lift about 20-25 cm away from the foot Guo on the healthy side, keep it straight for 5 seconds, slowly put it back to its original position and repeat 20 times.

5.

Do not bend or twist the waist and back.

Squat until your thighs are parallel to the ground (knee joint is about 90 degrees).