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。

在伤害自己的膝关节后，混合在膝盖疼痛中变得膝关节疼痛。他最终需要手术和物理治疗，在此过程中，如果您对待权，那么从这种过程中学到了人体是多么令人惊讶。他继续在运动学中进行专业University of Maryland并获得他的运动生理学硕士学位University of Northern Colorado.

为什么膝关节疼痛如此常见？

这是混音不得不说的话......

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。

In addition, knee pain also happens because people don’t really understand how the knees work. They tend to lock their knees out when standing, which puts all of the bodyweight on the knee joint. Instead, you should have a slight bend in your knees when you’re standing, to put a focus on the muscles that surround the knees.

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。

人们从运动中获得痛苦的第二种方式是从做太多完全相同的练习和建立膝盖上拉的肌肉不平衡。例如，如果您只在常规中进行相同类型的蹲下，那么您的四肢肌的一部分可能会变得更强大，而另一部分变弱，然后膝盖对齐和跟踪在蹲下时会关闭，导致疼痛。

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 …

*免责声明：如果您确实有膝关节疼痛，请在开始这项或任何锻炼计划之前，您应该从医生进行全面考试，以确保您没有严重的伤害，可以通过运动更糟糕。一旦您完全清晰，请谨慎进行。

下台：

• 从地面上找到约3到4英寸的平坦表面。

• 在升高的表面上用一只脚站立，靠近它的地面。

• Put arms straight out in front at shoulder height.

• 稍微弯曲腿部抬高的膝盖，因为另一条腿降低以挖掘地板。

• 随着膝盖弯曲的同时保持躯干的铰链臀部略微臀部。

• 确保在升高的腿上保持所有重量。

• 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.

• 将电阻带包裹在结构周围，然后用一条腿进入它，带坐在膝盖后面的带。

• Slightly bend the knee of the leg with the band around it, with the toe down and heel lifted off the ground.

• Slowly extend the leg and plant the heel, pulling against the band and using quad muscles to straighten the leg.

• 返回脚后跟位置并重复。

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.

Single-leg glute thrust:

• Lie flat on back with knees bent and feet on ground.

• 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.

• 抬起伸长的腿，所以即使是运动顶部的臀部高度也是如此。

• 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：

小牛起源于膝盖后面，当你在运动期间挤压你的小腿时，它可以拉动膝盖。这就是为什么保持小腿灵活性很重要。

Complete foam rolling of the calf before every workout for about 30 seconds to 1 minute per leg.

有人怎么知道他们是否有受伤的膝盖或只是常规痛苦？

瘫痪疼痛和常规不适之间存在很大差异。

如果你觉得有影响你的每一个day 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.

然而，如果你觉得膝盖稍微挡住楼梯，那么你可能只需要花时间加强膝盖周围的肌肉来缓解痛苦。

“我会说几乎每50多个客户都有一段时间的投诉，随着膝关节疼痛，“混合说。“是的，膝关节疼痛是一个问题，但它并不能解决。事实上，通过这样做的练习来加强膝关节，有一天，您可以回到几乎所有的事情。总有希望。“

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