But it can be the weakest. Have a concept about a knee problem, first structure, called the femur and the femur or tibia and fibula leg above the knee bone is also called the patella we know form the knee joint. In the femur and tibia cartilage between the two large disk, called the medial meniscus and lateral meniscus. Right femur placed before the lower end of the patella groove, can be very satisfied with the conduit for the patella moves up and down the surface of the articular cartilage to absorb shock, stress, until they appear wrong. Cartilage and meniscus in particular, in the exercise, is the most vulnerable parts of the body.
symptoms: Bin tip began uncomfortable soreness, dull pain persisted after. The rule is, when the pain began to increase activities, activities to reduce pain after opening, in daily life and work (such as up and down stairs, squatting, standing, weight-bearing walking, playing hard, etc.), any action for the quadriceps contraction, tip will appear patella pain. Patients with serious condition, also appeared in the normal walking Bin tip pain. Patients feel unable to become soft knee, walking, fatigue, resulting in the shoulder can not be picked, hand can not be mentioned,UGGs, not to walk carrying heavy loads. Significant in the patella pressure tip pain. Touch, you can feel swollen patella tendon attachment, blunt thick change. Some patients can touch the tip of the proliferation of bone spurs. For the extensor resistance test, squat test, the patella tip pain. Whether chronic or acute popliteal muscle injury, the main performance is squat or up, or upstairs, uphill, popliteal fossa pain, its nature can be intermittent or persistent, and most of the performance of chronic injury dull pain, acute injury is severe or more severe kind of tear-like pain or pain involved.
test method: lying on the bed, (if only your legs straight and sitting on the bed, legs must be straight, or not feeling), aligned by hand in the tiger's mouth knee extension, Qia housing, to ensure that the knee can not move back and forth, and then the thigh hard, if you feel significant pain is knee soft tissue injury, if severe pain is the soft tissue aging Causes: As the human skeletal structure characteristics, when the legs further bending the knee within the contact with soft tissue density, lubricating fluids are not well protect the knee, long load climbing, causing friction within the knee hard, resulting in soft tissue aging. Hiking, biking, climbing stairs, etc., for a long time the action will result in bending the knee and soft tissue aging.
treatment: 1. Aspirin to reduce pain and inflammation. 2. If X photo reflects a torn meniscus, which required surgical treatment, surgical treatment is arthroscopy, which included inserting stainless steel tubes, suction aspiration with a torn piece of cartilage. This popular new surgical method can be resumed within one week after surgery people exercise capacity. 3. Physical therapy can be used in addition to external application of Chinese medicine, massage. 4. Recovery measures: straight legs sit flat on the bed, legs straight to ensure the case, forced to raise, repeated a hundred times. Attention! Can not be legs, we must separately. Cause and effect of this method: When the legs when the thigh and lower leg straight and the distance between the largest and soft tissue can generate a certain space between. Straight leg elevation force, in essence, muscle force, you can put into the knee of hydraulic lubrication gap between the soft tissue, to the soft tissue nutrition for a long time so can enhance the wear resistance of soft tissue.
peacetime training, climbing and the relationship between knee injuries: a lot of zn-type strongman, fitness general [I'm such], but * with a strong will, the so-called strong will, has been extremely intense advance their own body. Advised them to exercise, and some girls are afraid legs thick, or that there is no time to push, or to, argued that physical and mountain climbing is not the same thing, I run no, you see I is not climbing as fast? The result is obvious, is down one of articular injury. So I now pay more attention to the usual exercise, especially the front thigh muscle endurance and strength training, use where? Is not useful for you to climb the mountain farther, but rather let you down even when the can to maintain strong physical strength. A lot of damage occurred in poor physical strength, I saw many people climbing the mountain when the lively one, but one by one down when dragging the legs (I was like this before.) When the legs tired, you will unconsciously walking joint, acromioclavicular joint, which means that the extension of the straight leg, this can reduce the burden on the thigh muscles to temporarily relax muscles, but very likely to cause knee strain , the impact of knee injury, ankle strain, ankle sprain, and lumbar muscle strain.
then talk about several weight zipper principle:
1, vary: To achieve the objective of the training, the greater the load is not absolute, the more bitter journey to the better . In theory, weight training usually has a negative on the weight of individual body weight does not exceed 1 / 3 of the argument, but it should also be adjusted according to the individual situation, the best find its own weight.
2, step by step: to avoid sudden load increase, the body's adaptive mechanism is gradually completed, should not head a few times to reach full capacity.
3, treated differently: different line arrangements, weather conditions, the negative weight to be adjusted. Season is usually in very hot, or particularly difficult route, to the relative weight.
4, scientific training: effective training to achieve results, you can measure the body some of the physiological data to understand the changes before and after field training, and compared them to scientifically increase personal capacity.
5, equipment, techniques: load is large, to choose good backpack carrying system, so the shoulder, waist, back and other parts of unnecessary damage. Packing the skills learned, such as the center of gravity slightly higher up the mountain, down the center of gravity can be low. Posture adopted by the need to special sections, note the stable center of gravity moves. And so on.
most important thing is prevention: [First, remember that normal to calcium]
1. Pre-training warm-up activities must be full,bailey UGG boots, not directly on the large amount of exercise, the incidence of injury is most common in the time of fatigue or low energy.
2. Note that running posture while running, not only on one side of a foot in the ground;
3. Note the use of thigh muscle groups, to avoid the knee by the direct impact from the foot;
4. Knee symptoms occur, the appropriate amount of exercise and exercise reduce the frequency of intense avoid running, jumping and weight-bearing exercise;
5. Usually pay attention to the knee warm, especially in the summer, do not Tan Liang;
6. Heat on the leg muscles after exercise;
7. Load zipper, especially when going downhill to avoid knee under attack;
8. Well-developed muscles in certain circumstances, relieve the pressure on the knee, allowing the knee to minimize the damage. Getting more exercise leg muscles to minimize the pressure on the knee. Consciously to strengthen the quadriceps (front thigh) and ligament training, and enhance inner thigh quadriceps muscle strength (squat for example), combined with stretching stretching, walking, horse or wall-exercises and other methods, for the worse end of the patella in the femoral smooth movement within the paved road. This compared to Ock I feel relaxed.
9. Rub your fingers with both hands before climbing the lower edge of the knee to promote the protection of the knee lubrication night;
10. Stretching the hamstring stretch and the patellofemoral joint, enabling the opportunity to reduce knee injuries
who suggested that climbing seriously, or more focused emphasis on the foot, not climbing in the day, and more exercise. Weight training, field training as an aside, many strongmen are truly, some kind of extreme happiness when you are tired. But also addictive.
this connection, I only simple one - a simple pleasure, and then add a little bit of self-maintenance, like a good jeep, not drive a few years to just break down, maintenance, and can have open to horizon. Rhino run wild when they go out unnecessary negative weight and the blind pursuit of speed, good maintenance of their own knee, it is to keep going in the capital. There are two must not forget stuff Kazakhstan: knee pads! Alpenstock!
mountains may give too many people too much, put an eye-opener, find their own fun. Still living to life in front of the scenery!
weight-bearing toes (tiptoe) are mainly flounder calf muscle training, not to practice the knee, the knee can not be practiced. In the toes when the leg muscles to tighten down on the thigh muscles also have practiced, so that the thigh muscle stretching stretching. Each mountain has the training program in the. The knee is the trouble area
knee joint is probably the most demanding, because they often bear the entire weight of the person, and because a large range of activities, its structure makes them more than the hip and ankle joints but also in more vulnerable under the impact. The problem is even greater because of knee cartilage injuries, meniscus and the like is not easy to injury or damage to tissue regeneration, these organizations do not like the muscle can grow very quickly, in order to eat a lot of help, including length of cartilage Glucosamine (Glucosamine salt like salt, calcium is not), and eat a lot and only a very limited effect. These organizations within several years or even longer can be considered non-renewable. A friend of his youth playing football and later do not pay attention to mountain climbing, and finally grinding the basic to the knee cartilage gone faster. Only thirty years old, like the movements can not make any, can only hope for knee surgery to completely solve the problem. So be careful on the knee, if you want long-term movement in the words of his knee. Unfortunately, many people realize that this point is too late.
targeted muscles you exercise is helpful, but the effect is only In fact, like the back of a large backpack capacity of self-abusive people can be well within a few days break their own maintenance capacity of the knee, down the root cause for many years are no better.
knee problems can be out of a lot of reading to hear the case from a variety of very different look. Your question I can not answer specifically how to do what is the reason. I can only recommend to better general medical practitioners (doctors now so I think they just sit there and let me buy them to sell the drug); within our capabilities - weight back more than 1 / 4 of the package down from the protection should control the rhythm of the angle of the knee, and more than 1 / 3 of the should carefully consider how to reduce the impact, consider using the trekking pole. Soft land, Suidan Po, snow on the knee are very friendly;
when in fact, down the mountain, trekking pole on the protection of the knee is good, especially when weight-bearing and knee problems;
to reduce the loss of the knee during exercise. Serious wear and tear on the knee went out to play sometimes when there is no way, but when they exercise too lost a loss; to help protect the knees of the exercise, some develop muscle strength and symmetry, some some stretching exercises.
attention to your knees
some people to walk, feeling the leg side of knee numbness. Usually no problem walking, but on the downhill, or down stairs inside the knee will feel Faulty leg squat when the pain will be more powerful. These symptoms may seem an aging, but many young people will have. Some people who seldom exercise because the symptoms are mild, they will not seriously. While others may think is a calcium deficiency, osteoporosis, bone hyperplasia, or arthritis. In fact, this may be chondromalacia patellae, through surveys, found that chondromalacia patellae prevalence rate of 36.2%, especially 30 to 40 year-old woman is most common, the incidence rate as high as 50%. And if not early treatment and to control, could lead to further degeneration.
chondromalacia patellae Chinese medicine called The patellar cartilage after most of the side structure, and the two femoral condyles and the intercondylar fossa to form the patellofemoral joint. When the knee extensors and the quadriceps relaxed,UGG bailey button, the patella and the femoral intercondylar lower light contact; when the knee bent to 90 °, the patella contact with the upper and the intercondylar fossa; when full knee flexion, the entire articular surface of patella close to the intercondylar fossa. Knee flexion in the long term, the repeated friction between the patella and mutual impact, resulting in cartilage is worn Erzhi the disease. A long time to damage caused by wear and tear, there activities inconvenience, degeneration, claudication, disability, etc., if the hand press in front of the patella knee, and friction often dull sense of exceptional. The disease mostly occurs in young people, such as track and field, mountain climbers, dancers and so on.
chondromalacia patellae slow onset, the initial sense of knee pain, weakness, after the press around the patella pain, fatigue after the increase, up and down stairs difficult, severe cases of foot. From the pathological point of view, the first cause or superficial lesions began to necrosis of cartilage cells, thereby undermining the cartilage in the synovial fluid in the function of nutrient intake, but the early X-ray examination did not alter significantly. Loss of elasticity and the cartilage of the patella secondary to chronic inflammation adjacent to the periosteum, so there will be swelling around the patella, vascular expansion and proliferation, resulting in chondromalacia patella, and then continue to develop if the disease, but also cracked the patella, exfoliation and a series of degenerative change. X-rays can also reflect the narrow joints, rough articular surface of patella, patellar edge of the bone hyperplasia, patellofemoral joint space narrowing and so on.
patella itself is not the blood and lymph supply, so very slow recovery after injury, will give the treatment difficult. The initial problems associated with knee pain or swelling of the knee, should try to avoid knee range of motion during weight-bearing, so as to avoid excessive friction and increased patellar symptoms, should pay attention to rest, and then some proper exercise to static contraction of the knee Straight leg lift weights or resistance-based exercises in order to maintain the front of the thigh muscle tension. Patellar fat pad, or if the surrounding soft tissue thickening or inflammatory reaction cramps, possible treatments, heat or massage treatment of traditional Chinese medicine, can play a very good therapeutic effect.
on Chinese medicine (hereinafter for reference, should adherence.)
take Chinese Herbs law clove 60 grams, 60 grams of wood, Blood 60 grams, 60 grams of catechu, 60 grams of cooked rhubarb, saffron 60 grams, moutan 30 grams, 20 grams of licorice, joint research to fine, refined honey for the pills, 10 grams twice daily service, wine delivery service, the party has a stasis, Qi analgesic effect.
Dan optional orally active proprietary small, each serving 3 grams, twice daily 1. Sanjie with cold temperature, the effect of promoting blood circulation network. External
take Notopterygium medicine, Angelica, Angelica, Asarum, Daphne, peony root, Evodia, the same amount of cinnamon, and even be red skin onion amount. A total of Bawei drugs before first research to fine, each with an appropriate amount of the check amount Yaomo even be smashed red skin onion mixture, with Cuchao heat, cloth, hot iron surface of the skin, day 1. With the temperature by you fit analgesic effect.
take Angelica 60 grams, 60 grams of frankincense, dragon's blood 15 grams, 60 grams of catechu,UGG boots clearance, Notopterygium 15 grams, Angelica 30 grams, 30 grams paeonol, Drynaria 90 grams, 60 grams of safflower, Yuan Hu 60 grams, 60 grams of wind, the drug joint research to fine tune into a paste with vaseline, external application of the affected area 1 a day. Sanyu has swelling, Shujin analgesic effect.
massage massage
1. patient was sitting, since the affected side of the thigh to the knee, just the right several times, before the muscles relax, and the painful way by Rouan, by the light gradually re- Finally, then take light approach, slowly massage 3 to 5 minutes, until the sense of intra-articular no fever so far.
2. Click the limb of a sea of blood, Yang Ling Quan, Yin Ling Quan, Venezuela, Venezuela Yang, co-yang, Cheng tendons, Cheng-shan and other points.
3. patients who single-handedly holding the knee right in the middle fingers were holding the gap at the outside of the knee with one hand holding the ankle, slowly straighten limbs.
4. to limb flexion, heel close to buttocks as far as possible, then repeat 3 to 5 times straight.
Massage followed by the above techniques can relieve muscle spasm, strengthening the local blood circulation, with swelling and pain, tendon adhesion and lifting of the effect of muscle atrophy.
According to clinical observations, if the long-term adherence of patients taking chronic kidney drugs will play a satisfactory result. Chinese medicine, kidneys waist and knee, knee numbness and the kidney is closely related to the choice Guilingji, kidney physical pills, Pill, Liu Wei Di Huang balls. Of course, it is best to consult a doctor, according to the principles of dialectical therapy, choose a medication long-term use. In fact, prevention is very important, first of all to avoid the knee joint acute and chronic soft tissue injury, especially when the move should lift heavy things carefully. In the crouching position to stand up at work or regular work load the staff bent over, careful not to continue to work too long, should be working for some time to rest, so that we can effectively achieve the objective of prevention. Women should choose a comfortable flat shoes, high heels knee will result in a heavier burden on women than men weak muscle strength, which is more disease-prone women because
addition, the United Kingdom Sheffield Seoul University researchers found that two compounds in green tea are: EGCG (there translated as enzyme production, help prevent osteoarthritis.
in training on how to prevent
1. must warm up before each training session, 15 minutes walking and stretching are good warm-up method
2. Select jogging shall be selected a pair of good running shoes, high strength trainers for a pair of 2-3 months, moderate intensity for a pair of shoes trainers six months. And so will avoid the hard cement ground running, the treadmill should be adjusted to some slope. Should start with the feet touch the ground heel, followed by the soles of the feet, toes touch the ground, a smooth roll over the entire foot surface, and avoid jumping.
3. bicycling little knee injury, but the racing and mountain will increase damage.
4. weight-bearing mountain, to Consider using alpenstock.
5. muscle training, developed leg muscles help to protect the knee, especially the quadriceps. Training should also be within their means in the line side, not to exceed 90 degrees flexion degree, and should be fitness instructors.
6. to lose weight, reduce weight is the first choice for obesity task of protecting the knees, the weight of heavy damage to the knee at all times.
foot mountain in the process of how to avoid spinal injury
knee climbing a long time now and found that people who have emerged around the knee pain, including a period of time his feeling a little bit .
my personal solution is
back as far as possible the first light on the back of the light-weight
second full advantage of dual-rod buffer
alpenstock
a supporting role is not used as a backpack with anti-vibration hard support (like the mountains and working with the support rod, they are in the back basket, burden, or weight, I've never bend support , but to use the support of the hands of the rod to a rest stop to go high, the next step back on the burden to hold the stick, and basket Instead, support is not support low-high, backpack for the same principle, too heavy backpack back down is a waste of physical strength and the risk of accumulation of spinal injury)
support and an anti-vibration buffer
down is a major buffer to support down the impact of the accumulation of large, ankle, knee, lumbar spine , so I used to put a long rod, the rod support when the first down the road ahead is like walking on four legs, two hands extending into legs, the key is to use force in place, so you can share the shock of the force on the wrist and arm on reducing the impact of the lower limbs, so the trekking pole with anti-vibration and can reduce wrist and arm fatigue.
walking skills can be found in various regions like mountain walk, the grass on the fly when, in fact, can be found, flat feet when they walk the ground slide, lift the foot is not high, do not bend the knee, according to * the thigh and the body forward, so that when the focus of fast-moving, smooth and light the road can be guaranteed, and the vibration is very small.
------ more personal experience and information available for reference only, everyone should have the prescription for the ailments
No comments:
Post a Comment