This squatting range is only suitable for healthy runners, not for knee pain runners.
For healthy runners, they can squat down to 90 degrees of large and small legs, but runners with knee pain usually feel pain or can’t bear squatting to such a large angle.
Squatting against the wall with a large range is the most commonly used training action for runners.
The greater the squatting range, the more difficult the training is, the better the muscle stimulation effect will be, and the training effect can be improved.
Knee pain runners should not train the following actions.
Those movements against their own weight or even greater load (such as barbell squat) and those requiring a large range of knee flexion and extension are not suitable for knee pain runners.
Some leg strength training will increase joint pressure and aggravate pain.
Therefore, in the case of abnormal stress on the articular surface itself, runners should not squat blindly like healthy runners, which will only increase the pressure on the articular surface and aggravate the pain.
The patella in front of the knee is affected by some factors (for example, the lateral femoral muscle is stronger than the medial femoral muscle), does not slide smoothly in the groove formed by the thigh bone, and rubs, collides and squeezes with the edge of the groove, resulting in abnormal stress on the articular surface of the knee joint and pain caused by stimulation under the cartilage.
Lunge lunge squats until the front legs are parallel to the ground, which will cause great pressure on the knee joint, so it is not suitable for runners with knee pain.
If the squat range is large, the knee joint will bear significantly greater pressure, so it is not suitable for knee pain runners.
Although there is no obvious pain when squatting, they often feel that the knee pain increases the next day after training, which confirms this point: knee pain runners are not suitable for squatting like healthy runners.
The anterior knee pain caused by running is always a big headache for many runners.
Anterior knee pain, also known as “patellofemoral disorder”.
Taking the most common squatting exercise as an example, squatting is a classic action of leg and hip strength training.
Without targeted correction of abnormal patellar trajectory, excessive leg weight-bearing training makes the abnormal friction and extrusion between patella and adjacent bone surface more obvious, aggravating joint pain.
Squatting ordinary squatting usually needs to squat until the thighs are parallel to the ground, or the large and small legs are 90 degrees.
Let’s introduce the leg strength training actions that are not suitable for knee pain runners.
Leg strength training is one of the most important and important means of knee pain rehabilitation, but pure strength strengthening leg strength training is not fully applicable to knee pain runners.
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One leg squat one leg squat will completely press the weight on one leg.
Sometimes, some knee pain runners will have knee pain if they squat a little more.
However, for runners with knee pain, the squat range increases, and the joint surface pressure will increase one after another.