髂胫束综合症(膝盖外侧痛)与大臀/腿外侧肌肉锻炼
一、简单定义和症状
髂胫束综合症
定义：
膝盖外侧疼痛、发炎，这个位置的髂胫束（一条大腿外侧的肌肉）变成由腱质组织构成。骼胫束在膝关节的一侧运动和大腿骨相互摩擦导致摩擦综合症
症状：
最初，在开始跑的1-2公里表现为一种钝性疼痛，跑步过程中一直持续有疼痛感，在停止跑步后疼痛感很快消失。到后期，出现剧烈尖锐的疼痛防碍跑步，在起伏不平的路面奔跑或进行下坡跑时疼痛加剧。当上、下楼梯时可能会引起疼痛。
原因：
腿向内弯曲，反方向拉伸骼胫束
大腿关节过度旋前（在冲击下腿向内旋转过度）
骼胫束过于紧绷，缺乏拉伸
穿着不合适或磨损严重的鞋
练习山地跑（特别是下山）和在起伏不平的路面上奔跑
训练过度
二、臀部肌肉练习
apologize是什么意思臀部肌肉锻炼
臀部肌肉在落地时起稳定和平衡作用，强化臀部肌肉可预防各种膝盖伤害。
alive- To Prevent Leg Injuries, Look to the Hips, Not the Feet
塔斯马尼亚虎/2009/04/to-prevent-leg-injuries-look-to-the-hips-not-the-feet.html#comments
- 下面有详细的臀部肌肉强化图组。
wife是什么au/8118650/hip-strengthening-exercis-hip-rehabilitation-e.htm real play
1、Bridging
Begin this exerci lying on your back in the position demonstrated (figure 1). Slowly lift your bottom pushing through your feet, until your knee, hip and shoulder are in a straight l
ine. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 conds and repeat 10 times.
Figure 1 – Bridging
2、Hip Extension in Lying
Begin this exerci lying on your stomach in the position demonstrated (figure 2). Keepin
g your knee straight, slowly lift your leg tightening your bottom muscles (gluteals). Hold for 2 conds and repeat 10 times.
Figure 2 – Hip Extension in Lying (right leg)
3、Adductor Squeeze
Begin this exerci lying in the position demonstrated with a rolled towel or ball between your knees (figure 3). Slowly squeeze the ball between your knees tightening your inner thigh muscles (adductors). Hold for 5 conds and repeat 10 times as hard as possible pain free.
Figure 3– Adductor Squeeze
google翻译工具>switzerland是什么意思4、Hip Abduction Sidelying
Begin this exerci lying on your side in the position demonstrated (figure 4). Keeping your back and knee straight and foot facing forwards, slowly take your leg to the side tightening the muscles at the side of your thigh / hip (abductors). Hold for 2 conds and repeat 10 times as far as possible pain free.
Figure 4 – Hip Abduction Sidelying (right leg)
5、Hip Abduction Standing
Begin this exerci standing at a bench or table for balance (figure 5). Keeping your back and knee straight and foot facing forwards, slowly take your leg to the side tightening the muscles at the side of your thigh / hip (abductors). Hold for 2 conds and repeat 10 times as far as possible pain free.
Figure 5 – Hip Abduction Standing (right leg)
6、getStraight Leg Rai
Begin this exerci lying on your back with one leg straight and one leg bent (figure 6). Slowly lift your straight leg to approximately 45 degrees keeping your knee and toes facing the ceiling. Hold for 2 conds and repeat 10 times provided it is pain free.
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Figure 6 – Straight Leg Rai (left leg)
7、Hip Flexion
Begin this exerci standing at a bench or table for balance (figure 7). Slowly lift your knee up as high as you can while keeping your back straight and tightening the muscles at the front of your hip (hip flexors). Hold for 2 conds and repeat 10 times as far as possible pain free.
Figure 7 – Hip Flexion (right leg)
8、Hip Strengthening – Intermediate Exercis
The following intermediate hip strengthening exercis should generally be performed 1 - 3 times per week provided they do not cau or increa pain. Ideally they should not be performed on concutive days, to allow muscle recovery. As your hip strength improves, 纸巾英文
the exercis can be progresd by gradually increasing the repetitions, number of ts or resistance of the exercis provided they do not cau or increa pain.
Resistance Band Hip Extension
Begin this exerci standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 8). Keeping your back and knee straight, slowly take your leg backwards tightening your bottom muscles (gluteals). Perform 3 ts of 10 repetitions as far as possible provided it is pain free.
