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A high jump knee is like a running knee. It is a common injury for runners. In general, a knee jump is knee tendonitis or tendonitis. In medicine, middle-aged and old people can easily cause knee tendonitis because of poor blood supply to the tendon or minor trauma. However, in fact, for athletes and runners who exercise for a long period of time, the knee jump is easily accompanied by training. Interfere with the runner's training program.
A high jump knee is a general term for a group of diseases in which a series of pathological changes occurs due to the structural damage of the skeletal joint.
The symptoms of a high jump knee are painful at the center of the cheekbones just below the knee, and there is a significant pain in the lower edge of the patella. Get up in the morning will obviously feel stiff or numb knee joints, when the runners with high jump knees will have a feeling of standing up after a long time, especially in jumping up and landing when the pain is more intense.
The reason for the high jump knee formation is generally three points:
1. Insufficient warm-up before running, improper running posture, and excessive training are the basic causes of poor running.
2. When the athletes with large jumping activities are performing activities, the improper jumping postures such as the knees' knees are stretched to cause excessive pressure on the sacrum;
3. The strength of the thighs is not balanced during running. The medial muscles are weaker than those of the lateral thighs, which tends to deviate the patella from its original position, causing the knee to become unstable and form a high jump knee.
We can prevent knee jumps in our daily routine:
1. During the jump exercise, the knee joint maintains a state of slight flexion, tightening the body's core and preventing the body from collapsing. Reduce full-foot landing, use the toes as far as possible, and keep your knees aligned with the toes when doing activities such as squats.
2. Warm up before running, at least 30 minutes of stretching + regular warm-ups.
3. Strengthen the training of quadriceps and hamstring strength and muscle elasticity in daily training:
Sitting on a chair, keeping the thighs parallel to the ground, keeping the calf perpendicular to the ground, slowly raising the calf upwards, staying at the highest point for 3-4 seconds, and then slowly lowering it. The sole of the foot is close to the ground but do not touch the ground. Repeat Training, each group 15 times, each training can do 3-4 groups. In the gym, you can sit on a leg flexor and stretcher, lean your back on the back board, hold the handle with both hands, hang your knees down on both knees, hook the bars on your feet, and increase your training intensity.
Hamstring strength training can choose to squat against the wall, pay attention to the knee should not exceed the toes, each time after the body can not hold for 30 seconds to rest, repeat for about 20 minutes.
Pure rest may lead to a decrease in muscle strength and a greater load on the tendon. Different methods of recovery should be used in the rehabilitation of high jump knees according to the degree of pain.
(a) At the initial stage, there was only a sense of pain after exercise. After the training was completed, appropriate ice packs were applied to bring running safety gear during the exercise. Reasonably perform stretching and strength training for the quadriceps and hamstrings.
(2) There is a pain in the knee before exercise, but the pain will be relieved after the warm-up. This is more serious than the initial symptoms of pain after exercise. The amount of training activity should be adjusted to reduce the jump movement and cross-over should be properly performed. training.
(C) long-term pain below the knee, especially in the jumping when the pain is severe, then the sports injury therapist should be selected for massage therapy.
The knee problem always goes hand in hand with running training. You must not take it lightly on this issue. Running is like a double-edged sword. If it is handled badly, it is easy to bring an injury to runners, learn to seek advantages and avoid disadvantages, do adequate homework in prevention, and proceed steadily according to the situation during the rehabilitation stage. Treatment, harvesting a healthy body during running is our ultimate goal.