Proponents of iliotibial band syndrome often take this phenomenon as strong evidence that patients with iliotibial band syndrome have significantly reduced pain after Bursectomy.
You can add these actions to your usual exercise plan.
When bending or stretching the knee, there will be a friction sound or click sound.
You can choose a healthier running posture, run less downhill, and run step by step.
The knee flexion and extension range is relatively small, and the force is not sufficient, whether it is in the landing buffer stage or in the pedaling force stage.
The kneecap feels very soft.
If your hips swing from side to side and are not stable enough, it means that your hips are weak and your pelvis is not well stabilized.
Internal factors mainly refer to some factors of our body, which are easy to cause knee pain, such as knee varus (O-shaped leg), excessive tibial pronation, excessive foot varus and insufficient muscle strength of hip abductor group.
In the whole process of running, the main muscles that exert force mainly include gluteus maximus, rear thigh muscles and calf muscles.
The second view is that iliotibial tract syndrome is more likely to be a compression syndrome than a friction syndrome.
There are many reasons for your knee discomfort, such as the impact of the wrong running posture on the knee, such as the excessive use of the knee.
Strong gluteal muscles can provide stability for the body, help maintain pelvic balance, and provide power for daily life and sports.
Carefully observe your running posture.
As a whole, the health of any part may affect other parts.
However, there is one reason that you may ignore, that is: your butt is weak! Boring Speaking of the knee injury caused by running, the first impression is “running knee”.
More and more scientific studies show that the weakness of the gluteus medius muscle has a more serious impact on the knee joint and even the ankle joint than the weakness of the quadriceps femoris.
External factors can be controlled artificially.
Today, I would like to recommend some actions that can enhance the strength of your hips.
The so-called running knee, in fact, mainly refers to iliotibial tract syndrome, and the initial impression of which is the lateral pain of the knee joint.
The volume of these three parts of muscle increases from inside to outside.
The order from inside to outside is: gluteus minimus, gluteus medius and gluteus maximus.
However, if the knee suffers too much pressure for a long time, the knee joint will easily degenerate.
Therefore, having a strong hip is the key to a happy running life.
Now everyone sits for more than ten hours every day, and the strength of the hips is gradually weakened, because the muscles of the hips are basically not used when sitting down.
Of course, the answer is: no! However, from the results, students who like running are really vulnerable to knee problems.
External factors mainly refer to some of our practices during running, which are easy to cause knee pain, mainly including: wrong running posture, running on the downhill, sudden increase in speed or distance, etc.
The third explanation is that some scholars believe that the bursa between iliotibial tract and lateral femoral condyle is inflamed, resulting in pain.
If the gluteal muscle is unbalanced, the body will be forced into a compensatory posture, which will increase the pressure on the musculoskeletal system and eventually lead to tissue damage, irritation and injury.
In fact, the front thigh muscles mainly play a role in the landing buffer.
The strong gluteus maximus provides stability, helps you maintain pelvic balance, and provides energy for your running.
In addition to the pain on the outside of the knee joint, the following symptoms may also be the manifestations of iliotibial tract syndrome: when going up and down stairs, pain in and around the kneecap when squatting, pain in and around the kneecap when feeling weak or unstable.
That is to photograph your running posture, or run on the treadmill in front of the mirror.
the internal rotation of subtalar joint increased.
Although there is no definite conclusion about the etiology of iliotibial band syndrome, there is a general consensus on the factors that aggravate the disease, which are divided into external factors and internal factors.
In addition, the gluteal muscle is the key part responsible for coordinating the movement of the lower limbs.
Therefore, it is not difficult to understand the importance of gluteal muscle when people are viewed as a whole.
For example, cervical spondylosis can be caused by lumbar muscle strain, ankle habitual sprain can be caused by patella strain, and so on.
For the cause of iliotibial tract syndrome, There are three main explanations: the first is a classic explanation that the tense iliotibial tract constantly rubs the lateral epicondyle of femur in the movement of knee extension and knee flexion, which explains the cause of the pain of iliotibial tract syndrome as excessive friction, which is why now the iliotibial tract syndrome is often called iliotibial tract friction syndrome.
Therefore, the gluteal muscle is the “engine” of running.
There is a very effective detection method, which can see whether your hip strength is insufficient when you are running.
knee buckle, or it may be the posture of knee valgus; 3.
shift the center of gravity more to the inside of the foot; 5.
In the MRI results of patients with iliotibial tract syndrome, the bursa here is often in a “high-risk” state.
The condylar tendon on the outside of the knee will also cause pain due to long-term tension, resulting in “iliotibial tract syndrome”.
Gluteus is the largest muscle group in the body.
The real motivation for pushing is the rear hip and lower limb muscles.
Effect of gluteal muscle weakness 1 Excessive adduction and internal rotation of femur; 2.
You see, people often use the word “running” as the prefix of this injury.
The downward transmission of the force that the gluteus medius muscle cannot bear is borne by the knee joint, and naturally there will be various problems in the knee joint.
Many runners think that running mainly depends on the front thigh muscles.
As for whether running really hurts the knee, we have made a detailed explanation before.
the position of the lower limb (tibia) relative to the foot is rotated inward; 4.
01 v-word pull-up exercise > > exercise method lie prone on the stable spherical surface of the fitness ball, keep the pelvis close to the middle of the ball, gently place your hands on the floor, straighten your legs, separate your feet, and keep your legs in the “V” position..