Climbing the stairs and footsteps? Famous doctors in the health department teach you to relax your legs and eliminate knee pain

【Text, picture/Excerpt from dialect culture "Deep Core Muscle Group Scientific Sport Sports", author Yin Jinbi]

Climbing the stairs and stumps, weak quadrilateral muscles are the culprit

You will feel pain when your knees are straightened, which may be a problem with your quadrilateral muscles. The quadrilateral muscles are four muscles located on the front side of the thigh, one of which starts from the pelvis; the other three are extended and attached to the knees from the thigh bone.

The problems with the quadrilateral muscles are mostly related to skewed pelvis. The wrong sitting posture and walking method can easily cause the pelvis to erroneously erect or tilt forward, causing excessive tightening or relaxation of the quadrilateral muscles to fail to exert their appropriate functions.

Especially when the quadrilateral muscles are weak and stiff, because they cannot retract and stretch properly, they will feel pain when they need to stretch and flex their knees repeatedly, such as sitting down and standing up, or climbing the stairs.

At this time, you must first stretch the stiff quadrilateral to make it softer, and then strengthen the strength of the quadrilateral to the quadrilateral. Here, people who have knee pain problems should pay special attention to — since when knee flexing and standing up, the quadrilateral muscles on the front side of the thigh and the cervical muscles on the back side of the thigh will be used, so if you only focus on the front side of the thigh, the overall muscle strength will become very uneven. Therefore, remember to strengthen the focal muscles while strengthening the focal muscles.

In addition, weight management must be done well; in normal times, you should avoid posing those postures that will cause pelvic crooks, such as crossing your legs or squatting, etc.

CHECK!

Symptoms of abnormal quadrilateral quadrilateral

‧The knee is floating and stinging

‧The foot is soft and weak when the upper and lower stairs are up and down

I feel very stiff when I bent my knees and stand up

Legs eliminating the knee pain

The front side of the bent knee thigh 3 times

This action can stretch the quadrilateral quadrilateral located on the front side of the thigh and stretch the pain of the knee. As the softness of the quadrilateral muscles increases, the movement of knee flexion will also become more flexible.

1. On the right side of the wall, stand one step away from the wall, bend your right foot forward, and kneel on your left foot. Fold a towel up and under the left knee, grab the tip of your left foot with your left hand, and hold the wall with your right hand.

2. Keep your waist straight, move your body's center of gravity forward as much as possible, stretch the front side of your left thigh for about 20 seconds, and move the same way.

Point

If the waist is too curved to the C-shaped shape, it will not be able to extend to the front of the thighs accurately, so you must straighten the waist. The closer the tip of the foot is toward the body, the better the stretching effect will be.