The activity of knee joint is mainly single joint flexion and extension, which is the basic link of our daily walking. In addition, because there are trans-articular muscles near the knee joint, it is also necessary to contact the hip joint and ankle joint when considering the knee joint problem.
Sometimes the pain near the knee joint is caused by excessive muscle tension, so releasing specific muscles can achieve very effective results. In most cases, the release of iliotibial tract can be quickly released by fascia gun. If not, it can be achieved by stretching or using a foam shaft.
Another kind of pain occurs in popliteal fossa. At this time, we should pay attention to the release of the hamstring. The release of this muscle can also depend on the ball head of the fascia gun. Because this muscle is not easy to stretch, you can rely on the fascia ball or click to relax.
1. Click to find the pain point of popliteal fossa, and the patient can choose sitting posture or lunge.
2. Semi-squat posture, with three fingers in the middle of both hands focused on the pain point, and the palm holding the patient's knee joint.
3. Rely on the weight of the body to exert force on the fingers to achieve the purpose of loosening.
In addition, the knee joint is also wrapped by many ligaments, and the pain caused by ligament injury can not be underestimated. It usually includes injuries of medial and lateral collateral ligaments and anterior and posterior cruciate ligaments of the knee joint. Among them, once the lateral collateral ligament and posterior cruciate ligament of knee joint have problems, the situation is very serious, and appropriate rehabilitation training needs to be carried out with the permission of doctors. In the later period, the training for improving muscle strength mainly focused on the training of quadriceps femoris and hamstring muscles.
quadriceps femoris
You can stimulate quadriceps femoris in two movements. Pay attention to keep your legs slightly flexed when bending your hips, keep your waist from leaving the ground, and keep your knees from overstretching when stretching. Exhale all the way and inhale less.
Hamstring muscle training, hold the wall with both hands, keep the upper body chest and abdomen, shift the center of gravity to the supporting leg first, and control the unsupported leg to bend slowly to 90 degrees. Elastic bands can be used to increase muscle strength.
In addition, the lack of core strength and the imbalance of adduction and abduction muscle strength are also the key points to be considered in rehabilitation. Therefore, related resistance training is also needed.
Considering that inflammation is the main cause of lateral knee pain syndrome and suprapatellar bursitis, restoring blood supply to this part and increasing synovial fluid secretion can alleviate the pain. You can use st technology or physical therapy equipment.
Hello, I'm glad to answer your question. Let me talk about the solution of knee rehabilitation. First of all, the anatomical structure of the knee is mainly composed of 1, patella 2, lateral collateral ligament 3, lateral meniscus 4, fibula 5, femur 6, medial collateral ligament 7, medial meniscus 8, tibia 9, anterior cruciate ligament 10 and posterior cruciate ligament.
Knee injury is nothing more than soft tissue injury. 1. Anterior cruciate ligament injury. 2. Lateral injury of knee joint (iliotendon bundle syndrome) 3. Meniscus injury 4. Injury of patellar attachment cartilage. 5. Patellar tendinitis.
Solution: The previous solution in China was mainly to stimulate quadriceps femoris, including hospitals and rehabilitation therapists. It is found that the imbalance of muscle strength is the main cause of musculoskeletal pain. Knee pain or instability comes from four wrong muscle imbalances. 1. Gluteus maximus is weak in gluteus muscle, which is an important muscle to improve thigh pronation. It is found that the more the thigh is screwed, the greater the pressure on the knee, and the more likely it is to cause knee pain.
2. The proportion of muscle strength before and after thighs is unbalanced. It was found that the hamstring muscle strength of 40% patients with knee pain was lower than that of normal people.
3. According to the famous adjacent joint hypothesis theory, the human body is always a whole, and when a joint has problems, the adjacent joints will be compensated. When there is pain in the knee joint, it is largely due to the lack of flexibility of the adjacent ankle joint or hip joint, which leads to the change of exercise mode.
4. The muscle strength of the medial and lateral thighs is unbalanced, and the patella is pulled to the stronger side (medial or lateral). The motion space between patella and adjacent joints becomes smaller, resulting in wear.
Therefore, the rehabilitation treatment process of knee joint injury should have a priority. After fms evaluation, find out the reasons and arrange training. The reasonable training idea is. 1. When the acute swelling pain disappears, stretching is preferred. Especially the stretching and relaxation of the assessed tense muscles. 2. The weak muscles with unbalanced muscle strength are strengthened. Such as gluteus maximus and gluteus medius training. 3. The correction and training of action patterns are integrated into life.
The general idea of rehabilitation: first relax the muscles of the front and rear legs, the front thigh and the inner and outer thigh; Exercise activates gluteal muscles and the back of thigh, and finally trains the correct action mode.
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Knee joint is the most used and complicated joint in our body. Daily running and jumping, going up and down stairs, walking, all need our knee joint to participate. In addition, the structure of the knee joint is complex, and excessive use will cause various structural injuries of the knee joint. So, how to recover after a knee injury? Let me help you analyze it next.
The knee joint includes cruciate ligament, meniscus, articular cartilage, synovium, synovial sac, patellar tendon, fat pad, muscle and so on. It can be said that almost all soft tissues that can be said in the human body can be found in the knee joint. The more tissues, the more types of natural injuries.
Meniscus injury, cruciate ligament tear, arthritis, synovitis, infrapatellar fat pad inflammation, patellar tendinitis, patellar apex disease, bursitis, etc.
Different injury mechanisms lead to different intervention methods. According to the injury mechanism, we can be divided into two types, one is acute trauma with obvious injury effect. One is the degradation and wear caused by excessive use with age. It belongs to chronic injury, and generally there is no obvious injury action.
If the symptoms are aggravated after injury or chronic injury exercise, it is in the acute stage of the disease. For the acute phase, we generally don't carry out rehabilitation training first. At this stage, we must first deal with the pain and swelling in the acute stage. Emergency treatment, braking, ice compress, pressure dressing, raising limbs. Limit pain and inflammation and avoid further irritation. At this stage, you can also use some anti-inflammatory and analgesic drugs, physical therapy, such as ultrashort wave, ultrasound, electrotherapy and so on.
For the late stage of acute injury and chronic strain, after the acute stage, the training of interventional function should be started step by step. Injury, especially strain, mainly occurs when the external exercise load stimulation is greater than the bearing capacity of the tissues around the knee joint. Therefore, the principle of rehabilitation is to reduce excessive external load stimulation, strengthen one's own strength function, bear greater intensity of load stimulation, and at the same time warm up and relax after exercise to avoid fatigue accumulation and form various strain lesions.
The most important muscles to protect the knee are quadriceps femoris and gluteus maximus, so we choose different exercises according to the symptoms and reactions of patients. You can't simply say that the action is good, but that the action is not good. It's just that everyone's symptoms and abilities are different, so choose reasonable actions to strengthen. For the early training movements that can't bear the big stimulus, you can use the static state of straight leg lifting and static squat, and keep it as a group until you are exhausted, and carry out 3 ~ 4 groups. Stimulate little tricks. Later, it can be slowly changed into a half squat and a crotch bridge. You can practice in a group 10 ~ 15 times, 3 ~ 4 groups.
Besides muscle strength, proprioception is also very important. Proprioception can adjust our body balance, avoid injury and increase neuromuscular control. You can use one-legged standing exercises, advanced one-legged standing exercises with balance balls, interference exercises and so on.
Warm up before exercise to avoid body stiffness and increase the risk of sports injury. Stretch and relax in time after exercise to avoid fatigue accumulation. According to your physical ability, increase the amount of exercise step by step and choose the exercise mode that suits you.
Many structures of the knee joint, such as meniscus, cruciate ligament and articular cartilage, are incapable of repair and healing. Therefore, be sure to protect your knees. The better your strength function, the more beneficial it is to cushion, reduce the damage of impact force and delay joint degeneration.