With winter sports season in full swing, now is the perfect time to talk about knee health. Knee pain is one of the most common ailments we see, and yet, it can be alleviated with proper care.
要了解为什么膝关节疼痛是如此普遍，如何加强膝盖周围的肌肉以防止它，我们与詹姆斯混合，在丹佛·丹佛丹佛科技中心的丹佛科技中心的旗舰公司地点举行了詹姆斯·斯普什州。作为头部教练，混音有助于监督所有地点的健身规划，他是膝关节健康的专家。
Mingle became well-versed in knee pain after injuring his own knee doing mixed martial arts as a teenager. He ended up needing surgery and physical therapy, and during that process, learned all about how amazing the human body is if you treat it right. He went on to major in kinesiology at University of Maryland and obtain his master’s degree in exercise physiology from University of Northern Colorado.
为什么膝关节疼痛如此常见？
Here’s what Mingle had to say …
膝盖疼痛是共同的，因为我们生活在坐下的文化中。我们坐在工作中，然后我们坐在家里。而这几天，我们的大部分行走都是从车上完成的。所有这些坐在膝盖周围的肌肉中导致紧绷和缺乏流动性。
此外，膝关节疼痛也发生，因为人们并不了解膝盖如何工作。当站立时，它们倾向于锁定膝盖，这将所有体重放在膝关节上。相反，当您站立时，您应该稍微弯曲膝盖弯曲，焦点围绕膝盖的肌肉。
Finally, knee pain can also be caused by an exercise program, if not programmed properly.
事实上，当人们开始锻炼计划时，他们倾向于跳进并做得很快。尽管肌肉和有氧能力迅速改善，但韧带和肌腱也需要更长的时间来适应和接受新的挑战。因此，人们在他们的身体准备好之前从做太多体重或跳跃太多了。
第二人们得到锻炼是fr痛苦的方式om doing too much of the exact same type of exercises and building up muscle imbalances that pull on the knee. For instance, if you only do the same type of squatting in your routine, one part of your quad muscle could get stronger while another part gets weaker, and then your knee alignment and tracking will be off during your squats, resulting in pain.
这就像在你的车里脱落时。你不能正常开车，因为你的肌肉拉到一边。
在冬季运动期间，有人如何准备使用他们的膝盖？
If you think about it like this: When you land from a jump and bend the knees, you are absorbing about 2 to 3 times your bodyweight in addition to gravity pulling you down. Jumping is cool, but there are a lot of forces going on, so you have to be careful.
If you haven’t done any exercise in a while, then you shouldn’t hit the slopes full force. About a month before your scheduled trip, complete the exercises below to strengthen the muscles around your knee joints.
How can people alleviate their knee pain through exercise?
The best way to alleviate knee pain is to strengthen the muscles around the knee on each leg individually with the following exercises …
*Disclaimer: If you do have knee pain, before you begin this or any exercise program, you should get a full examination from your doctor to ensure you don’t have a serious injury that could be made worse by exercise. Once you have the all clear, proceed with caution.
Step down:
- Find a flat surface about 3 to 4 inches off the ground.
Stand with one foot on the elevated surface and one foot off the ground next to it.
Put arms straight out in front at shoulder height.
Slightly bend the knee of the leg that is elevated, as the other leg lowers to tap the floor.
随着膝盖弯曲的同时保持躯干的铰链臀部略微臀部。
Make sure to keep all weight on the elevated leg.
将腿延伸回起始位置并重复。
Complete 3 sets of 12 to 15 repetitions on each leg. And perform this exercise 3 to 4 times a week, as a warm-up before your workout or as part of the workout.
站立膝盖延伸：
- Stand facing a squat rack or a very stable structure, with feet lined up next to each other about shoulder-width apart.
Wrap a resistance band around the structure and then step into it with one leg, with the band sitting behind the knee.
用周围的带稍微弯曲腿的膝盖，脚趾向下，脚跟抬起地面。
Slowly extend the leg and plant the heel, pulling against the band and using quad muscles to straighten the leg.
Return to the heel-lifted position and repeat.
Complete 3 sets of 12 to 15 repetitions on each leg. And perform this exercise 3 to 4 times a week, as a warm-up before your workout or as part of the workout.
Single-leg glute thrust:
在膝盖上躺在背上，膝盖弯曲和脚在地上。
Extend one leg out in front of the body on the ground.
Drive hips up to the ceiling, using the bent leg to push up and squeezing the glutes.
Lift the extended leg up so it’s even with hip height at the top of the movement.
保持臀部水平并慢慢将臀部和腿部降低到地面。
Repeat.
Complete 3 sets of 12 to 15 repetitions on each leg. And perform this exercise 3 to 4 times a week, as a warm-up before your workout or as part of the workout.
推出小腿肌肉：
The calf originates behind the knee, and when you squeeze your calves a lot during exercise, it can pull on the knee. That’s why keeping the calf flexible is important.
每条锻炼前完成小腿的泡沫滚动约30秒至1分钟。
How can someone know if they have an injured knee or just regular pain?
There is a big difference between crippling pain and regular discomfort.
If you feel like something is affecting your everyday life, and you can’t even straighten your leg, then you should go see a doctor for an exam to make sure there isn’t some bigger issue going on. If there is, exercise can make it worse.
However, if you feel a little tight in the knee going down the stairs, then you likely just need to spend time strengthening the muscles around the knee to alleviate the pain.
“I would say that almost every client over 50 has complaints with knee pain at some time,” said Mingle. “And yes, knee pain is an issue, but it’s not insolvable. In fact, by doing exercises like these to strengthen the knee joint, one day you can get back to doing almost everything. There is always hope.”
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