Experts teach you three-step rehabilitation running knee

7 May

Experts teach you three-step rehabilitation running knee

Experts teach you three-step rehabilitation “running knee”
Figure 1 Figure 2 Figure 3 Figure 4 Figure 5 Guangzhou Daily News (whole media reporter Weng Shuxian correspondent Huang Cuizhen and Xue Xiaohui) In the past weekend, Guangma successfully concluded, and many “runners” broke through their best again.Achievements, and the same year, “Guangma” will “camp” again.After a short break, the runners returned to their daily training.Wang Runmei, deputy chief technician of the Department of Rehabilitation Medicine of the Third Affiliated Hospital of Guangzhou Medical University, reminded that during the year-round training, you must run and treasure the “knee”. If you experience local knee pain symptoms and reduce the amount of exercise, it is called “running knee”.  Too many temporary runners ran because of structural abnormalities in the femur, incorrect or inappropriate training techniques, over-training before the game, wearing appropriate or outdated shoes, and weakness in the abductor muscles of the hip joint.After stopping, there will be local knee pain. Wang Runmei suggested that you should immediately reduce the amount of exercise, apply ice on the painful area, and control the torsional response.If the pain does not improve significantly, you should seek medical treatment in time and seek professional rehabilitation physiotherapists for treatment, so as not to leave the future.If the pain is relieved, daily rehabilitation exercises can be performed to strengthen functional exercise to prevent recurrence.There are three steps to help assist the “running knee”: 1.Foam shaft rolling and relaxation uses the relaxation effect of the foam shaft to reduce the muscle’s overactive state, thereby reducing friction.  Method: Insert the side of the thigh with pain on the foam shaft sideways, hold the same side holding the ground, use the foam shaft to roll the side of the thigh, 20?30 times per group.(Figure 1) 2.Stretching-static stretching (1) Stretching method of the broad fascia tensor: kneeling on one knee with the painful thighs behind, holding the pelvis on the healthy side, slowly raising the other hand over the head, and keeping the body sidewaysSide, until the side of the thigh has a stretch feeling, and hold it for 15 seconds, and repeat 5?10 times.(Figure 2) (2) Pulling the quadriceps method: prone position, using elastic bands, wrapped around the cross joints, using both hands to pull the foot forward, until the front of the thigh has a sense of tension, maintaining 10?15 seconds, repeat 5 after relaxing10 times.(Figure 3) 3.Activation-partial strength training bridge exercise 杭州桑拿网 method: lying flat, with your feet or one foot on the ground, slowly lifting upwards, staying 3?Slow down for 5 seconds, repeat 15?20 times.(Figure 4, Figure 5) (Weng Shuxian)