Friends, protect joints - the knee strength pain Training

Hiking and other disorders characterized by knee injuries caused by the front or side of the knee pain , knee slow in general is to be damage, and specific injuries such as sprains and or injuries unrelated .
There are many kinds of knee overuse injury

1 front knee pain ( also known as patellofemoral pain ) 2 . Patellar tendinitis 3 iliotibial band syndrome ( runners knee ) 4 . Four tendinitis 5 . Bursitis


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Where is the pain you ?

Possible causes and treatments
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Lateral knee
Iliotibial band ache
Treatment methods: 1. Hips squat 2 side 3 hands and knees stretch 4 . Crossover leg 5 . Stretching hamstring 6. Stretching leg
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Around the knee
Front knee pain
Treatment:

1 leg squat or squat two buttocks . Squat foot of the wall or stretching 3 side 4 . Stretching hamstrings 5 . Stretching leg 6 . Hok legislation 7 . Kneel stretch
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Above the knee
Four tendinitis
Treatment:

1 Heli 2 . Stretching hamstring 3 . Stretching leg 4 . Kneel stretch

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Above or on the knee medial tibial
Bursitis
Treatment:

1 Heli 2 . Stretching hamstring 3 meditation 4 . Stretching leg

How

Rest - stop all movement causes pain , especially running, long jump, up and down stairs
Ice - two or three times a day , will be equipped with a plastic bag of ice on his knees 15 minutes
Aspirin or ibuprofen - in order to reduce inflammation daily doses three times per 650mg aspirin or ibuprofen 400mg , taking 1-2 weeks , pay attention if stomach pain medication during or bloody stools , stop taking the medication immediately
Strength exercises - the thigh or buttocks lack of strength is a former knee pain and iliotibial band syndrome group the main reason

Muscle strength exercises to help you rebalance

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Foot of the wall squat

· Back against the wall , his legs in front of 18-24 inches (45-60cm) · Slowly bend your knees to less than 90 degrees · Keep your knees over your toes are not maintained over time · · In order to exercise the knee straight inner thighs , you can clip a ball between the knees
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Single leg squat

· · The leg on the steps slowly bend your knees to the other leg slowly straighten the knee touched the ground ·
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Lateral

· Feet together , knees bent 90 degrees , side & a leg above the knee will slowly lift up until the knee separation palm width · a period of time , slow down · Note feet do not move, they should not be overturned flat buttocks lie
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Hip squat

· Wall stood with legs did not hurt · · Keep the hip hip hip collection contraction to the limit · slowly bend knees to 45 degrees injury · a period of time , slowly straighten the knee
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Stretching

· Adjust the pedal so that your knees at a right angle · · foot on the pedal to push your feet so that your knees straight, then slowly bent knees

Do not fully straighten the knee , so to keep the foot on the pedal

Stretching Exercises - tight thighs , buttocks and calf muscles may be your reason for knee strain injury
Stretching method : If not otherwise indicated , each stretch for 20-30 seconds to keep Do not move .
Stretching frequency : 2-3 group , 6-7 days a week
Stretching exercises to help you relax tense muscles
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Stretch the calf

· Feet facing the wall , his legs before and after opening, hands on the wall · heel touch the ground, behind a front leg straight · slowly bend one leg 's knee until you feel the back of one leg is stretched leg
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Kneel

· · Hip collection kneel on one leg , hips move forward until you feel a force acting on the front of the thigh • Do not lean forward and twist the hips
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Hamstring stretch

· Lying on the mat, one leg straight , one leg lifted , thighs and buttocks was 90 degrees · slowly straighten the knee leg lift , until you feel the back of the thigh is stretched

· Hold for 5 seconds, and put down for 10-15 group
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Hands and knees stretched

· Lying on the mat, leg lift , thighs and buttocks at 90 degrees · sliding knee and ankle joints , crossing the other leg · hold, until you feel the lateral hip to be stretched
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Hamstring stretch

· Sit straight to keep one leg straight , one leg bent forward slowly on one side · body tilt , until you feel the back of the thigh is stretched hand · Do not pay attention to this process forward
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Heli

* Stand up straight * put one foot backwards on a chair or table , thigh maintain integrity · hip collection forward , feeling the front thigh stretch • Do not lean forward , do not twist the hips

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Meditation

· Sit upright , knees bent · · the soles of the feet are right knee press down until you feel the inner thighs are stretched • Do not lean forward
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Cross- legged

· Lying , leg across the other leg and the leg above • Use the hand opposite direction to pull the leg shoulder knee · Keep feet flat on the ground

Keeping the hips until you feel stretched outside

If you have the following conditions , your doctor as soon as possible :

· Two weeks after self-treatment knee pain continues

· Rest ( sit ) when tingling

· Hobbled

· You can see or feel deformed ( probably fracture )

· Feel the knee , lower leg or foot with unusual numbness or tingling ( may be circulatory problems )

· Lower leg , foot or ankle purple chills ( may be circulatory problems )

· Lower leg , foot or ankle redness, fever , and fever ( possible infection )

Prevention

Majority of knee strain injury can be prevented by the following method :

Conditioning before exercise

To prevent injuries , build muscle strength and flexibility are important , which should be in your motion primacy . Before you begin an exercise session or hard training plan, spend at least 4-6 weeks to recuperate .

Exercise session or any new exercise regime will start from the low-intensity

Sports Do not start more than one hour a week slowly increase your time and intensity of physical exercise such as running, cycling, swimming and strength exercises are started from a short-term low-intensity , duration and intensity increased weekly amount not to exceed 10%.

Shoe

Wear a pair of legs on the side and have a solid arch support shoes are worn if the bottom is obvious , and it should be for a pair of shoes .

Warm-up

Do a three-stage process to get your heart and lungs and muscles to prepare for the movement :

* Jogging 5-10 minutes to allow blood flow to the muscles , improve muscle problems and flexibility

· Using static stretching ( not move ) , the transition to power stretching ( jumping, sliding , etc. )

· Do a specific action sports ( such as dribbling, shooting , kicking or throwing )

Immediately after exercise or relaxation training

· To help you return to a resting state , walk 2-3 minutes

· In order to improve the flexibility of your muscles , while the higher temperature but also because of the movement when doing stretching ( 4-6 groups, each 30 seconds )

Kneepad

If your sport is allowed , you put on kneepads