Generally speaking, the was the knee injury slowly, but the specific injuries and sprains or injuries, such as independent.
over many kinds of knee damage
1, before the knee pain (also known as patellofemoral pain) 2, 3, patellar tendinitis, iliotibial band syndrome (runners knee) 4, four 5 tendinitis, bursitis
you of the pain is where?
possible causes and treatments
lateral knee pain, iliotibial band
treatment:
hip squat side
lying stretched hands and knees crossed legs
stretch calf stretch hamstring
around the knee
before treatment knee pain:
squatting on one leg or hip or foot of the wall squat squat
lateral stretching
stretch calf stretch hamstring
kneel stretch
Heli
above the knee quadriceps tendinitis
Treatment:
heli
stretch calf stretch hamstring
stretch
knees or on top of the knee bone medial tibial
bursitis
treatment:
heli
meditation stretch hamstring stretch calf
below the knee patella tendinitis
treatment:
1, Heli 2, 3, hamstring stretch, how to stretch the calf
treatment break?? stop the movement of all cause pain, especially running, long jump, up and down stairs
ice?? two or three times a day, will be equipped with ice bags on his knees for 15 minutes
taking aspirin or ibuprofen?? order to reduce the inflammation to take 3 times a day, 400mg per 650mg aspirin or ibuprofen, take 1-2 weeks, note if there is stomach pain medication during the or bloody stool, immediately stop taking
strength training?? thighs or buttocks is not strong enough before the knee pain and iliotibial band the main group Zheng
muscle strength training to help you rebalance
back against the wall squat foot of the wall, feet in front of 18-24 inches (45-60cm)
slowly bend your knees to maintain a knee angle of less than 90 degrees no more than your toes for a period of time after
straight knee to the inner thigh exercise, you can clip a ball between his knees
leg squat
the leg on the steps
slowly bend your knees to the other leg touched the ground
slowly straighten the knee
side
feet together, knees bent 90 degrees, side
one leg above the knee will slowly lift up until the knees wide
separation beat for some time, slow down < br>
note that feet do not move, they should not be overturned flat
hip hip
squat against the wall stood with legs did not hurt revenue hip
to keep the hip hip
contraction to the limit
slowly bend knee to 45 degrees injury
for some time, slowly straighten the knee
pressure Leg
let your knees pedal adjustment perpendicular
feet on the pedal with your foot to push the knee straight, then slowly bent knees
< br> Do not fully straighten the knee, to keep their feet on the pedal
stretching exercises?? tight thighs, buttocks and calf muscles may be the reason your knee strain injury pull
extension of the method: if not stated otherwise, each stretch 20-30 seconds, do not move to keep.
stretching frequency: Daily 2-3 group, 6-7 days per week
stretching exercises help you relax and stretch tight calf muscles
feet are on the wall, his legs before and after the opening, hands on the wall
heel touch the ground, one leg straight behind
slowly bend the knees in front of one leg, until feel the back of one leg of the calf is stretched
kneel kneel on one leg
closing buttocks, hips move forward until you feel a force acting on the front Do not lean forward on the thigh and twisted
hip
lying hamstring stretch on the mat, one leg straight, lift one leg, thighs and buttocks 90 degrees
slowly lift the leg straight and knee until you feel the back of the thigh is stretched
for 5 seconds, put down, for the 10-15 group
hands Tensile
knees flat on the mat, leg lift, thigh and buttocks of 90 degrees
sliding knee and ankle joints, over the other leg to keep
, until you feel stretched
lateral hip stretch seated hamstring
keep a straight leg straight, one leg bent forward at the side of the body slowly
tilt, until you feel the back of the thigh is stretched
hand do not pay attention to the process, forward
cross legs lying down, leg across the other leg above the < br>
leg with the opposite hand and pulled in the direction to the shoulder leg knee
keep feet flat on the ground
remain outside until the very hip to be stretched
< br> Heli
stretches
put one foot backwards on a chair or table legs to keep upright
received hip forward, was pulling the front of the thigh Do not stretch
forward, and do not twist the hips
meditation
sit upright, knees bent and soles of the feet being
the knees down and push down until you feel the inner thigh are stretched
Do not lean forward
if the following conditions, your doctor as soon as possible:
1, two weeks knee pain after treatment to self-
2, rest (sitting and lying) when the tingling
3, hobbled
4, you can see or feel the deformation (which may is the fracture)
5, was the knee, lower leg or foot are unusual numbness or tingling (which may be circulation problems)
6, lower legs, feet or ankles purple hair cold (which may be circulation problems)
7, lower legs, feet or ankles red heat, and fever (possible infection)
prevention
1, the vast Most knee strain injury can be prevented through the following methods:
2, before exercise conditioning
3, for the prevention of pain, build muscle strength and flexibility is very important This should be in your campaign to dominate. Time you start a movement or a hard training scheme, to restore balance to spend at least 4-6 weeks.
4, any new sport or exercise regimes periods of low intensity from the beginning
5, beginning no more than 1 sport hours per week of time and gradually increase your strength, physical exercise such as running, cycling, swimming and strength from the short-term low-intensity exercises are started, the weekly increase in the amount of time and intensity should not exceed 10%.
wear a pair of shoes and feet on the side of a solid arch support shoes, and if it is clear the bottom are worn, they should be for a pair of shoes.
warm
1, do a three-step process to get your heart and lungs and muscles to prepare for the movement:
2, jog for 5-10 minutes, blood into the muscles, improve muscle problems and flexibility
3, using the static stretching method (not move), the transition to a dynamic tension (jump, spin, etc.)
4 to do a specific exercise movements (such as dribbling, shooting, kicking or throwing)
exercise or immediately after training to relax
1,Discount UGG boots, in order to help you return to rest, walk 2-3 minutes
2, in order to improve your muscle flexibility, while the higher temperature but also because the time to do stretching exercise (4-6 groups, each 30 seconds)
knee
in your campaign if allowed to wear knee pads (such as volleyball, wrestling, etc.)
in the evolution of the human knee is a very rough results. When human ancestor began to use both feet When standing, the knee is not ready to accept such a large force. This is, by many of the knee ligament and cartilage problems can be seen. Games running on foot turning this tension and the tension caused by the knee, causing damage, why is it so? The most simple way, the way the knee movement is not as simple as a hinge refining to do on the plane moving. But there will be some very minor activities in the rotation. For example, if you walk, pay attention to your knees,UGG shoes, if it is vertical up and down movement, but not before and after the shaking, then the pressure on the knee are rare, but if your knee is presented an 8-shaped or S-shaped movement (from the side), then it may result in knee injuries. The adjustment of a good walking posture is very important.
1, symptoms: sharp and tingling feeling in your knees outside of the outer thigh of a ligament, Feel, connected to the outside of your knee is fixed and connected to piece of thigh muscle and the knee, which is a complex structure, involving two joints, three tendons ... when you stepped on it during a ligament in the leg straight when the knee outside the friction side of a piece of cartilage, there will be such a pain. O-shaped legs, pigeon legs, wide pelvis, knee varus disorder (stepping or walking knee inward, and even a collision problem), and flat feet are more prone to this will be the problem.
treatment: This is a very small number of knee problems knees straight you need to reduce the intensity, thus reducing the friction between the ligament and cartilage, in addition to ice outside the lateral ligaments of the thigh stretching exercises will also be help.
2, symptoms: up and down stairs or ramp caused by the knee after the pain, tenderness in the knee bone.
Diagnosis: thigh and knee pain syndrome
treatment: walking for such symptoms,UGGs, in fact, not much help, you should avoid large loads over long distances to walk. Make the appropriate training to strengthen your resume rectus femoris force (one located in the center of the thigh muscle, is the key to the fixed knee) help to avoid the annoying symptoms that occur frequently in the increased production. I think this is the most common symptoms.
3, symptoms: knee medial knee lining the edge of a piece of more Seventy percent of people have traces of this useless organ, some people walking, will cause this film friction with the knee, usually because too much knee bend when walking or toe due to force.
diagnosis: inflammation of the middle ligament
treatment: ice, massage, try to straighten the knee, toe posture changes, some of the more serious cases require surgery to remove the piece of dura mater.
4,UGG boots cheap, symptoms: very obvious thick ligament below the knee pain, often called more than ligament load movement. Excessive weight training, or no warm knee may also lead to the same problem.
Diagnosis: knee tendinitis
treatment: five minutes after the ice, along the ligament direction of massage, repeated several times. In addition, electrical stimulation, or ultrasound therapy are quite effective.
5, symptoms: knee medial hamstring injury, usually due to exert too much or too straight leg stretch.
diagnosis: bursitis
foot goose-like treatment: ice, rest and stretching. Adjust the strength and walking posture.
6, symptoms: knee pain in the rear of the central hamstring, usually prompted by strength and walking posture, making long knee and muscle fatigue.
diagnosis: tendinitis monzonite stocks
treatment: ice, reducing travel time and intensity
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