A new way to deal with pain in the knees
Health / / December 19, 2019
Knee pain - one of the most common problems of runners, triathletes, as well as people who are actively involved in sports. Today, we want to offer you a new way to deal with pain in the knees, which is a simple but at the same time very effective.
Theory
What should be the solution to this common problem? Of course, as simple as possible and accessible to anyone who will face her.
according to a studyIsometric Contractions Are More Analgesic Than Isotonic Contractions for Patellar Tendon Pain: An In-Season Randomized Clinical Trial, Published in August 2016 in the journal Clinical Journal of Sport Medicine, isometric exercise can greatly relieve knee pain caused by tendonitis ligament patella.
Patients with this problem were asked to perform a set of isometric (static) and isotonic (movement) exercises. Since the implementation of isotonic elements still requires movement, pain in the knees increased. This caused a certain disappointment among athletes in the rehabilitation center.
Isometric method involves muscle stress without changing their length at a fixed position of the joint. The advantages of this method, it should be noted the possibility of intense local impact on individual muscle groups.
Dr. Ebony Rio (Ebonie Rio) from Monash University (Australia) said that the implementation of isotonic exercise is quite a lot of pain. Athletes are extremely reluctant to do the exercises, and the desire to continue these experiments was very low. Then Rio and his team decided to see whether the performance of isometric exercises with low intensity may still cope with the pain in his knees.
Twenty athletes of invitees with tendinitis of the patella ligament agreed to take part in the experiment and were divided into two groups. One performed isometric hold the legs, the second - an isotonic extension legs. A week later, the results of the "static" were better groups perform standard isotonic exercises. This is because isometric exercises cause more pain weak, so the motivation of athletes to pursue the case was significantly higher.
The result of the experiment led Rio to the conclusion that heavy isometric hold the legs leads to almost immediate reduction of pain in the patellar tendon. They are much more effective and act much faster than the usual isotonic exercises.
Does this mean that, for the prevention of tendinitis need to completely forget about the squat into a lunge or squat dynamic? In fact, it should be practiced as an isotonic and isometric exercises. The correct combination of different types of training can significantly extend the range of motion, work out every muscle and a bunch of them under new angles, thereby improving the effectiveness of training and significantly reducing the likelihood of injury. The body should develop harmoniously without bias in any direction.
Practice. Spanish squat
The essence of doing this isometric exercise is to stay in the lower position of deep squats as long as possible (at least for 45 seconds). To correctly perform squats in Spanish as a support belt used. You can simply hook it to a support so as to obtain a loop, get into it and tighten the belt. The tension in it should keep you at runtime slow squats and not to fall back. Or you can make two separate loops on each side of the support.
Technique Spanish squats
Put your feet in the loop and start to slowly descend, without leaning forward. In the lower position the spine rectified Freeze for 45 seconds, slowly lifted up, and rest a repeat.
Another variation of this exercise: Stand in front of any support, for which you will be comfortable to cling to, grasp her hands and start very slowly squat with your back straight and without tilting body forward. If possible, try to move down for 20 seconds, then Freeze in the down position for 20 seconds, and then slowly rise.