The causes of pain may be more complex, because pain is caused by many factors
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To do this, keep your knees slightly bent to 20-30 degrees
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The second area is the tensor fascia lata, because it’s almost attached here
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When doing this, bend the knee slightly and keep it at about 20 to 30 degrees
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It contains a dynamic element of lateral stepping
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Many people tend to compensate at this point, and I’ll briefly review this exercise here
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Then step out gently, remember to keep your shoulders and hips level, then return to the starting position and repeat
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It includes tensor fasciae and gluteus maximus, which extend downward on one side of the thigh and connect to the outside of the knee
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Hello, I’m j-p
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This is similar to standing in the middle, where the abductors of the hips play the most important role
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But you can also watch a more detailed video, where I introduced the compensation and more details
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Again, I’ll briefly review this here, but you can also see more detailed videos at another time
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It’s a great exercise to exercise hip strength and control while standing
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Although the first reason is relatively simple, the second one may be more complicated, so I will try to explain it briefly
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As a physiotherapist, JP explores some ways to repair it, and gives some common repair skills to people who have experienced this situation
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When you do this, do not cross the attachment point
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As always, thanks for watching! [previous article recommendation] [running class] core strength training to improve running performance (2) [running class] running with local thinking and suggestions [running class] running “breathing”, some knowledge you need to know [running class] night running time and some precautions [running class] long distance running “extreme” phenomenon, ordinary people do not recommend to easily pick Fight! [distance training plan] [training plan] 5km target 16 minutes [training plan] 5km target 18 minutes [training plan] 5km target 22 minutes [training plan] 5km target 24 minutes [training plan] 5km target 26 minutes [training plan] 5km target 28 minutes [training plan] 5km target 30 minutes [31-47] 10km training plan collection [121-210] half horse training plan collection【 315-540] whole horse training program collection [sports injury related articles] [sports injury] recognition of heel tendinitis leg injury: Achilles tendon rupture knee injury: iliotibial band syndrome knee injury: patellar tendinitis knee injury: meniscus tear leg injury: ankle sprain foot injury: plantar fasciitis hip injury: adductor tendinitis and Sports hernia hip injury: adductor tunnel syndrome hip injury: adductor strain
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This may be due to desensitization rather than mechanical changes, because the iliotibial tract is very tough
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Iliotibial band syndrome is a common injury that occurs in runners
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These are some of the treatments for iliotibial tract syndrome
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The third way is to relax by foaming
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So what is the iliotibial band? The iliotibial band is a thick fascia band that starts from the top of the hip
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Once the foot touches the ground, then bring the other foot in
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The advanced step of this exercise is side stepping, which is a more advanced exercise
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Another exercise to solve this problem is lateral stepping
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This post is for educational purposes only
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Here are some examples of exercises, including: the first is lateral plate support
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Although it seems to be considered as a core exercise, it can also exercise hip abductors
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When you do this, make sure your elbows are folded under your shoulders to prevent excessive pressure on your arms, and then keep them in good alignment
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Then step out gently, remember to keep your shoulders and hips level, and move until your knees are above your feet
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To do this, place the foot at the bottom against the ground, which forces the hip abductor to really work
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Some studies have shown that foam rolling can relieve symptoms
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This is another exercise that is often misperformed
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The third area is the iliotibial tract, which extends down one side of the thigh
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Now let’s get to the point
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This attachment point is a very common and easily irritated area that can cause pain on the outside of the knee
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The fourth method is through strength training exercises, in the work of hip abductor muscle strength, as well as hip joint control, has shown to reduce symptoms
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So what methods can alleviate the symptoms of iliotibial band syndrome? The first method is to temporarily reduce the amount of running and speed, which is a simple and effective method to reduce stress
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Remember not to go beyond the top of the hip, because that will only make you feel pain
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A good duration is about 30 seconds
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Another strategy is to increase the stride frequency by 5-10% because it can reduce the overall load on the joint, especially in the knee
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Today we’re going to talk about iliotibial band syndrome, the most common cause of pain in runners’ lateral knees
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I really hope you enjoy this series of videos and let me know what else you want to see
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If you are experiencing symptoms associated with this, I recommend that you consult a health care professional
. compression sleeve shin splints
The second method is to modify the running mode to reduce the pain in these parts, and slightly widen the space between each leg during running, which can reduce the load on the lateral part of the knee joint
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Press it with foam and press it in three areas: the first is around the gluteus maximus, which is an attachment point
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If the hip abductor has difficulty stabilizing the pelvis during standing, the knee will enter this position
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It’s usually on the side of the knee, as this may cause further irritation
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As you can see, this puts pressure on the outside of the knee, which causes the attachment point of the iliotibial tract to be stimulated
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Then you can repeat the process for 30 seconds at a time
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However, the common biomechanical reasons are: excessive use of training programs, insufficient recovery between runs, and weakness of hip abductor
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