The human knee joint is a very crude result in evolution. When human ancestors began to stand on two feet, the knees were not ready to accept such a large force. This can be seen from many knee ligament and cartilage problems. Rotating movements such as hiking and running can cause tightness and tension in the knees, causing injuries. Why is this happening? To put it in the simplest way, the way the knee moves is not simply a movement on one plane like the hinge. Instead, there will be a very slight rotation during activity. For example, if you pay attention to your kneecap when walking, if it moves vertically up and down without shaking back and forth, then the pressure on your kneecap will be minimal, but if your kneecap is in a figure-8 shape, Or S-shaped movement (viewed from the side), then it may cause knee injury. A good walking posture adjustment is very important. 1. Symptoms: A sharp and tingling feeling occurs on the outside of your knee and a ligament on the outside of your thigh. If you touch it, it is connected to the outside of your knee. It is used to fix and connect the muscle on the outside of your thigh to the knee joint. , this is a complex structure involving two joints and three tendons... When your leg is straightened during pedaling, this ligament rubs against a piece of cartilage on the outside of the knee, and you will feel this kind of pain. . O-shaped legs, splayed feet, a wider pelvis, genu varum (a problem in which the knees turn inward or even collide when stepping or walking) and flat feet are all more likely to cause this problem. Treatment: This is one of the rare knee problems where you need to reduce the amount of force you use to straighten your knee. This can reduce the friction between the ligaments and cartilage. In addition to ice, stretching the lateral thigh ligaments will also help. 2. Symptoms: Pain behind the kneecap caused by going up and down stairs or slopes, with tenderness on the kneecap. Diagnosis: Thigh and Knee Pain Syndrome Treatment: Walking is actually not very helpful for this symptom. Long-distance and heavy-load walking should be avoided. Doing proper recovery exercises to strengthen your rectus femoris (a muscle in the middle of your thigh that holds your kneecap in place) can help avoid aggravation of this often annoying symptom. I think this is the most common symptom. 3. Symptoms: There is an extra inner membrane on the edge of the kneecap on the inside of the knee. Seventy percent of people have this useless trace organ. When some people walk, this membrane will rub against the kneecap. This is usually because It is caused by bending the knees too hard or splaying out when walking. Diagnosis: Inflammation of the middle ligament. Treatment: Ice, massage, straighten the knee as much as possible, change the splayed posture. In some serious cases, surgery may be required to remove the dura mater. 4. Symptoms: Obvious pain in the thick ligament below the kneecap, often called "spring knee injury" because people who suffer this type of injury usually do more than the ligament load when they restart sports in early spring. sports. Too much weight training or not keeping your knees warm can cause the same problem. Diagnosis: Knee tendonitis Treatment method: After applying ice for five minutes, massage along the direction of the ligament, repeat several times. In addition, electrotherapy or ultrasound therapy are quite effective. 5. Symptoms: Injury to the hamstrings on the inside of the back of the knee, usually caused by exerting too much force or stretching the leg too straight. Diagnosis: Anserine bursitis of the foot Treatment: Ice, rest and stretching. Adjust walking strength and posture. 6. Symptoms: Hamstring pain in the center of the back of the knee, usually caused by walking intensity and posture, which causes long-term fatigue of the knees and muscles.
Diagnosis: Biceris femoris tendinitis Treatment: ice compress, reduce walking time and intensity