6.
Key points: your shoulder blades and hips should be flat from the side, and your abdomen and thighs should also be flat.
After running less than 5km, I feel like my leg is broken.
3 one leg hip bridge, lift the hip and lie on the cushion with the back, then jack up the hip, in the state of one leg support, swing the other leg up and down, and repeat 20-25 times.
Exercise today, let’s introduce a set of actions to practice hip strength, so that you can completely stay away from iliotibial tract syndrome, and prevent other knee injuries at the same time.
Do not buckle or turn the knee inward or outward, and form a straight line with the toe.
The iron cross lies on the mat with both hands fully unfolded.
2 clam shell this action is called shell because it works like a shell opening.
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The main purpose of using elastic band is to increase resistance.
In case of pain, stop exercising immediately and use foam shaft to relieve pain.
1, lie on the right side of the body, press the outer thigh on the foam shaft, support the upper part with your right arm, bend your left arm, and place your palms in front of the ground.
If it moves too much, it will cause imbalance and fall.
Do not flex the hip joint, otherwise it will be counterproductive.
Please do the following seven actions in order: the first time you do it, you may not be able to do it before the number of times is reached, so you should step by step, and the number of times should increase slowly, but the actions must be in place.
The reason is that the iliotibial tract is repeatedly rubbed on the outside of the thigh near the knee or the knee is repeatedly bent, resulting in the excessive use of the iliotibial tract, resulting in the friction, inflammation and pain of the tendon.
What is iliotibial band? Iliotibial band syndrome (ITBs) is also a common sports injury in the process of running.
When standing and lifting the hip, bend one leg and lift it up, and then move the hip up and down.
Although it’s not a big problem to walk, it’s hard to go upstairs and downstairs.
Iliotibial fasciculus is one of the knee injuries that runners are most afraid of, because after suffering from Iliotibial fasciculus, they can’t run and can’t even bend their walking legs.
Action Essentials: lie on your side on the mat, keep your feet together, bend slightly, open your knees outward, keep your feet in contact, and repeat each leg 20-30 times.
5 squat on one leg, stand on one leg, point the toes of the other foot to the front, move the center of gravity to the front sole of the standing leg, and lower the body to the squatting position.
The main symptoms are: pain on the outside of the knee.
But if you don’t, you can also practice.
Generally, there will be no pain when pressing this area, and there will be no pain in daily activities, but it will start to feel pain gradually during exercise.
Gradually practice to take 15 steps on each side.
4 side step walking: bind your legs under your knees with elastic bands, take 10 steps to the right in a semi squatting posture, and then take 10 steps to the left.
Different colors have different elasticity.
Repeat for three groups, 5-10 times for each leg of each group.
After stopping, you can feel the friction on the outside of your knees slightly.
The only prop you need may be an elastic band, Thera band.
Do 10-20 times for each leg.
1.
Running professors concentrate on serving runners and provide training, rehabilitation and equipment! When running, how does knee outside ache do? To a large extent, he suffered from iliotibial tract.
Be careful not to change the center of gravity, 10-20 times at a time.
Important points to note: make sure that the hip joint and trunk are at the same level.
Your knees can’t bend and can only go straight up and down.
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Pay attention to the center of gravity of the body.
Don’t have a stomach.
This action requires better stability of the ankle.
Repeat 20-30 times on each side.
One leg is lifted and crossed to the other leg, in a cross shape or can not be lifted up any more.
After 1-2 weeks of practice, you can run happily again.
Note: when squatting, the knee should not exceed the toe, and when sliding, the body’s center of gravity should be kept on a horizontal line.
The key points are the same as the first action.
7.
The pain is located on the outside of the knee.
For the first time, you can do five groups at a time, gradually practice to 10 groups, and the action should be slow.
2, with the help of the strength of the right arm and the left hand, slowly push the body, so that the thighs are slipped on the foam shaft, until the hip position is placed, then push back to the original position, so that at least 30 seconds to change the edge again.
It’s even more uncomfortable to go upstairs and downstairs.
It is OK to extend the hip properly.
Raise your legs on one side and lie on your side on the mat, with your upper legs straight and your lower legs slightly bent; Lift the upper leg slowly until it can’t be lifted again, and then put it down.