Ice
Ice has a swelling and analgesic effect, can be used for running to relieve the symptoms of knee pain, but ice can only be used as an emergency treatment, not as a regular recovery method, because repeated cold stimulation contraction of blood vessels is not conducive to the repair of the injury.
Rest
Running knee pain occurs when running, but it is usually relieved after resting, which can only be used as a recovery method when in pain. This can only be used as a method of recovery from the pain. Rest will not solve the running knee problem, and the knee pain may reappear when you resume running. Therefore, in addition to rest, other methods should be used to help recovery.
Foam axis relaxation
Lie on your right side and place the foam shaft on the outside of your right leg at the hip joint, with your right elbow flexed and supported in front of your head; your left elbow slightly flexed and supported on the ground in front of your chest. Right leg straight, left leg hip flexion knee flexion 90 degrees, supported in front of the right leg, the palm of the foot on the ground. Then the right hand and left leg force, drive the body upward, so that the foam axis rolled to the position near the knee joint.
Note: Keep your abdomen tight, your back straight and your right shoulder not shrugged upward.
Squat against the wall
Keep your upper body straight, head up and chest out, keep your body upright, back against the wall, feet shoulder-width apart and toes pointed straight ahead. Back against the wall slowly slide down, so that the body and thighs, thighs and calves about a 90-degree angle, 20 seconds each time, alternating cycles. It should be noted that the knees can not exceed the toes, which will instead bring more pressure on the knees.
The squat against the wall for the maintenance of the knee joint, as well as the knee joint around the muscle, ligament injury is a very good rehabilitation effect, can help the recovery of running knee.
Iliotibial Tract Stretch
Stand sideways next to the wall with the injured leg on the inside and one hand against the wall for support. Keep the foot of the injured lower leg stable by having the uninjured leg crossed in front of the injured leg. Tilt the medial hip toward the wall and touch the wall as far as possible, keeping the feet close to the floor, then maintain the stretch position for 15-30 seconds, repeating the position several times before switching legs and continuing the exercise.
Side lying straight leg up swing
Lying on your side, extend one leg slightly backward, lift it upward as far as possible to the highest point, and then control its slow descent without touching the floor. Be careful to keep your pelvis still, with your toes pointed forward and not turned upward. 1 set of 16 reps, complete 2-3 sets.
Supine hip jerk
Supine hip jerk can be a good exercise for the posterior thigh group muscles and gluteus maximus, and these two muscles are the main muscles of running stirrups, exercise them well, can effectively reduce the pressure of the iliotibial bundle, to help relieve running knee.
Bend your knees and lie on your back on the yoga mat, with your heels near your hips, hook your toes, and use your upper back and heels as support points to lift your hips as high as possible. Do 2-3 sets of 16 reps.
Side hip bridge
Lie on your side, elbows on the ground, hip force to lift the torso to the body into a straight line, and then slowly restore to the initial position, but the hips do not touch the ground, maintain the stability of the pelvis, while the waist and back straight. Complete about 20 times on one side, do 2-3 sets.
Single-leg squat
One-legged exercises are effective for training lower limb stability. Slowly squat down to the knee joint about 45 degrees, while paying attention to the newspaper back straight and pelvic neutral position, squatting and standing up movements to ease the control, and squatting knee direction with the direction of the toes, do not buckle inside. One side to complete about 12 times, do 2-3 groups.
