The knee bone feels very soft, and the knee will be injured.
When squatting, there is pain inside and around the knee bone.
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That is to photograph your running posture or run on the treadmill in front of the mirror and carefully observe your running posture.
They can be worn in four seasons.
If your hip swings left and right, Not stable enough means that your hip strength is relatively weak.
What we can actively control is running posture and strength.
Correct posture + complete strength is the best secret for you to run to the old without injury and disease! click 👇 Follow the “runner” to share new content every day.
The instability of the pelvis can affect the scapula upward and the stability of the ankle downward.
If the knee bears too much pressure for a long time, the knee joint is easy to degenerate, and the condylar tendon on the outside of the knee will also cause pain due to long-term tension, resulting in “iliotibial tract syndrome” How do you know if your hip strength is insufficient? There is a test method to see if your hip strength is insufficient when you run.
The importance of gluteus medius muscle has only been put on the agenda by the sports science community in recent years.
Imagine that if the pelvis is misaligned, it is equivalent to repeating the wrong posture during the long-distance running, and the pain is taken for granted.
You can add these actions to your usual exercise plan.
Today, I recommend six actions that can enhance your hip strength.
The pelvis is in the middle of the human body.
You can # 01 # v-word pull-up exercise # 02 # single leg hip abduction # 03 # lateral walking exercise # 04 # single leg There are many reasons for running injuries caused by hard pull # 05 # prone pull up # 06 # single leg squat.
The most important muscle for fixing the pelvis is the gluteus medius.
This principle is not complicated.
The pot of the buttocks? First of all, the importance of pelvic position and hip joint stability is very important for the movement of the whole person.
However, more and more scientific studies show that the weakness of gluteus medius muscle has a more serious impact on the knee and even ankle than the weakness of quadriceps femoris.
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The function of the gluteus medius muscle is to stabilize the pelvis and make the hip joint move in all directions except adduction.
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In addition to the pain on the outside of the knee joint, the manifestations of iliotibial tract syndrome: when going up and down stairs, there is pain inside and around the knee bone.
The so-called running knee mainly refers to iliotibial tract syndrome, and your initial impression is pain on the outside of the knee joint.
The knee feels weak or unstable.
When the muscle stabilizing the hip joint is weak, the task of stabilizing the pelvis needs to be undertaken by the knee joint and the muscle group outside the femur, that is, when your gluteus medius muscle is weak, go running, and the downward transmission of the force that the gluteus medius muscle cannot bear is borne by the knee joint, Naturally, there will be all kinds of problems in the knee.
In the past, athletes with patellofemoral pain syndrome were always considered that the quadriceps femoris was not strong enough to lead to the incorrect force line of patella displacement.
There is no good way to stabilize your pelvis and strengthen your hip strength.
Speaking of knee pain caused by running, your first impression is “running knee”.
The basic posture of running is the action of constantly exchanging one foot landing, and the core of its movement chain is the correct position of pelvis.
When bending or stretching the knee, there will be a friction sound or click sound.