Strategies to prevent lateral knee pain

 Lateral knee pain prevention strategies
Kunming, sports medicine clinics, sports training base for knee pain or knee Li Hongbiao
injuries around the knee can also be a pain syndrome, iliotibial result, causing severe pain . knee pain in runners and cyclists and in common, however, they are not like the meat or the quadriceps as the inguinal ligament damage in the form of acute injury. lateral knee pain is often the emergence of chronic pain. < br> disease mechanism: iliotibial band syndrome, linked to two main causes of knee pain is a phenomenon. iliotibial band syndrome is most common in runners sports injuries. running athletes knee angle of about 21 degrees, 30 degrees less than bow down to easily lead to iliotibial band friction, thus, causing lateral knee pain. traditional on the view that such friction will cause the lesions iliotibial tendon or inflammation of the synovial low. the use of MRI for diagnosis.
history: more than a downhill run and the training ground is not stable history. mostly overtraining load due.
preventive measures:
A: Note the way the load and the problem
1, please do not exercise on hard ground. If the concrete floor.
2, not on uneven ground on the motion.
3, do not exercise in the long term re-start a new campaign plan, to follow the principle of gradual and orderly progress.
4, increased exercise time and intensity do not load fast!
5, do not wearing shoes and wear too much a problem of shoes for sports such as mountain climbing and running. or downhill running.
B: biomechanics error: leg length difference; leg muscle stiffness and muscle tension; muscle imbalance, anatomical defects in the foot, such as flat feet. gait of the unreasonable and improper posture caused by running.
treatment: first, eliminating the reasons for the treatment of disease, confirm the existence of movement overloaded Biomechanical aspects of the problems and errors. any knee pain, seizures, should first deal with the RICE principle. includes rest, ice, compression bandage, Taigaohuanzhi. help professional sports medical personnel confirm the diagnosis. in the injury After the 48 to 72 hours during the acute treatment of the right is the most important measures, these measures do provide a good chance of recovery. Massage therapy is for the iliotibial band, quadriceps meat for lysis; refractory iliotibial band pain, surgery can be.
Prevention: Although you can feel the pain in the knee area, the problem is actually caused by the muscles supporting the knee. with particular attention to the muscles around the knee and other organizations constitute the knee dynamic links, other in the waist, hip, thigh muscle groups also affect the function of the knee., we must give them all the muscles to be concerned about the injury after 48 to 72 hours to give and deep muscle massage is a good choice. It can release deep muscle spasm. Remember: In any form of exercise should be carried out before the proper warm-up activities to exercise the muscles of the forthcoming preparation. does not warm up the muscles, which are rigid and tense state, muscle viscosity and impact the scope of joint activities, less the amount of blood flowing through the muscles, resulting in muscle temperature is low, the muscles need oxygen and nutrients inadequate. prior to the official activities of all the muscles and tendons have to warm up, and this is the most important!
Second, the flexibility of the muscles in the prevention of sports injury knee is very important. Good muscle flexibility the prevention of over-stretched muscles are important ..
muscle stretch method: Cross-feet, the body into a standing position, the affected side of the foot placed in the contralateral foot cross back, then, the body tilted to the contralateral , feet in the distance can be based on individual physical circumstances. maintain that position for 15 to 20 seconds, repeat 3-4 each leg group. muscle stretch to improve the ability of athletes to be effective at the same time, you can also sports injury prevention and rehabilitation after injury also use, please do not think it is simple and it ignores the importance of muscle tension!