Knee Pain Before Exercise Therapy
Anterior knee pain is a common disease, and most of them are female patients. The patient may only feel slightly discomfort in the knee at the initial stage, but if the condition worsens, they will experience pain when going up and down the stairs or running, and they will even feel pain at night for no reason.
In terms of the cause of the disease, it may be due to strain on the cartilage of the front knee, or inflammation around the tissue, but the real cause of the pain is due to excessive pressure on the knee or a slight misalignment of the position. The former is to do too many knee-bending movements, and the knees are often pressed on the joints of the thighbone. In the prevention and care of knee pain, it is necessary to keep in mind to minimize squatting, ups and downs, and other movements.
The stability of the kneecap is very dependent on the quadriceps in front of the thigh. The exercise of this part of the muscle is very simple. First, lie on your back, put a pillow under the knee, make a little flexion, and then take turns to straighten the knee and lift the calf. Light, you can tie heavy objects such as sandbags on the ankles.
In addition, what is often overlooked is the ability of the quadriceps muscle to stretch. If the muscle lacks sufficient flexibility, the kneecap will easily deflect to the outside, which will also put additional pressure on the kneecap. The method to stretch the quadriceps is as follows:
Lie on the bed, bend one knee so that the heel is closer to the hip, and then stretch the other hand to the back, lift the sole of the foot, and pull it closer to the hip with a little bit of strength. Keep pulling for about 20 to 30 seconds before relaxing, repeat more Times.
During the process, you should feel a clear stretch in the front of your thighs, but it is absolutely not advisable to forcibly endure the pain, and there should be no discomfort in the knee area. This stretch should be performed once or twice a day, each time for about ten to fifteen minutes.
This article was reviewed by our consultant doctor