Any new exercise period or exercise system should start with low intensity.
Stretching frequency: 2-3 groups per day, 6-7 days per week.
The beginning of sports should not exceed 1 hour.
Strength training – insufficient strength of thigh or hip is the main reason for anterior knee pain and iliotibial band syndrome [strength training helps you rebalance your muscles] if you have nothing to do, it’s always right to do more core work! Stretching exercise: tense thigh, hip and calf muscles may be the cause of your knee overwork injury.
Shoes wear a pair of shoes with strong support for the arch and side of the foot.
I found that such efficiency was too low! So directly summarized to everyone [possible causes and treatment methods] how to deal with it · rest – stop all sports that cause pain, especially running, long jumping, going up and down stairs · ice compress – twoorthree times a day, put the plastic bag containing crushed ice on your knee for 15 minutes · take aspirin or ibuprofen – in order to reduce inflammation, take 650mg aspirin or 400mg ibuprofen three times a day for 1-2 weeks, Notice that if you have stomach pain or bloody stool during taking medicine, stop taking medicine immediately.
Take at least 4-6 weeks to recuperate before you start an exercise session or hard training program.
click 👆 Pay attention to “running professor”, update running dry goods every day, and there are various messages in the background every day: where do I hurt ~ what should I do? At this time, the professor gave full play to the “old Chinese medicine” professional question: young man, where is your pain? Then I kept talking.
Physical exercises such as running, cycling, swimming and strength exercises should start with short-term low intensity, and the increase of time and intensity every week should not exceed 10%.
Stretching method: if there are no other instructions, keep each stretching for 20-30 seconds.
Slowly increase your time and intensity every week.
Warm up / stretch knee pads if allowed in your exercise, wear knee pads (running is also applicable)-.
[stretching exercises help you relax tense muscles] if there are the following situations, it is useless to find a doctor as soon as possible! • After two weeks of self-treatment, the knee continues to ache • I feel tingling during rest (sitting and lying) • I stagger • I can see or feel deformation (possibly a fracture) • I feel unusual numbness or tingling in the knee, lower leg or foot (possibly a circulatory system problem) • the lower leg, foot or ankle is purple and cold (possibly a circulatory system problem) • the lower leg, foot or ankle is red and hot, At the same time, fever (possibly infection) can prevent most knee overwork injuries through the following methods: conditioning before exercise to prevent injury, it is very important to exercise muscle strength and flexibility, which should occupy the primary position in your exercise.
If the bottom is obviously worn, you should change a pair of shoes.