How to avoid the knee pain after practicing?
Q: Eight diagrams palm, the movement of the lap is big why knee pain? A: The knee is the most important joint of the body. Connect thighs and calves. Structure is also very complex. The knee is also one of the most critical joints of the eight diagrams Palm movement, which is attached to the femur and is attached to the tibia and fibula (inside the outer tibia). The knee has a series of ligaments such as the ligaments of the patella, ligaments on the outer and medial sides of the patella, and ligaments of the fibula and tibia. These ligaments guarantee a flexible movement of the knee joint. Eight diagrams palm in the lap of the time to bear the greatest pressure is actually the thigh of the large muscle group. Is the four-head muscle in front of the thigh (straight + femoral and lateral muscles). The lower leg is not very stressful. Why does your knee hurt when you practice walking around? In fact, the general knee pain is three of places pain. Femoral four muscle and knee joint tendon pain, knee patellar/medial ligament pain, due to excessive exercise and lack of warm-up caused by synovitis caused by pain. Some friends practice eight diagrams palm after a period of time, will feel the patella tip began to have acid swelling not Shu, later appear persistent blunt blunt pain feel. The pain of the patella tip is always present in the contraction action of the four-head muscle. Heavier in the normal walk also appears patella bone tip of pain. In fact, the main reason is to support the legs of the lap knee to bear the weight of almost all the body, the legs bent knee soft tissue contact, if the lap exercise before warm-up exercise not enough lubrication fluid can not be very good protection of the knee. That's a long time, not ligaments, inflammation, or inflammation in the synovial sac and muscles. The knees are painful and have a particular effect on continuous practice. The way to avoid knee pain is: 1, before trainingwarm-up activities must be fully, do not directly on the large amount of exercise, come up on the lower plate very easy to hurt themselves. Use both hands to rub the lower edge of the knee before walking the circle, promote the protection of the night to the knee; 2.when the knee is sore, reduce the difficulty of the lap properly .。 such as from low to mid-or high-disk. You can also take a few laps to rest a little bit to relax the knee and then go again; 3, must pay attention to the knee warm, not greedy cool; 4. If there is a chance after walking, use hot towel to compress the leg muscles.
The most important thing is that you can't just focus on warm-up exercise. Because only warm-up training level does not go. The most important thing is to strengthen the training of the thigh large muscle group. Muscular development can in some cases greatly relieve the pressure on the knees, so as to minimize the damage to the knee. Usually do more leg muscle exercise, try to reduce the endurance of the knee. Consciously strengthen the exercise of the femoral four muscles (anterior thigh) and cruciate ligament, enhance the muscle strength of the medial and thigh muscles of the femoral four muscle (for example, weight-bearing squats), but note that eight diagrams palm because of the need for flexibility can not be trained to death muscle. Be flexible in exercising your muscles. What is the principle of practice in this case? A small weight multi-group number, the weight of each selected with itself can do 25 for the fit. Each action is done in a group of 25. After you have finished a group of rest and relax for 1 minutes, never let the muscles cool down and do it again. Generally one action to do 6-8 groups is better. This muscle exercise and walking laps combined with 1-2 months of leg muscles visibly enhance the ability of the knees to withstand stress while also improving the muscle team's knee protection is good. It can greatly relieve the pain of the knee. Do those movements can exercise four head muscle nie? I like the following a few more myself. 1. Half Squat 2. Weight-bearing lunges 3. Behind the neck squats 4. Leg Lift
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How to avoid knee pain after practicing
