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 does this happen? 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 outside of your thigh. The connection between that muscle and the knee joint 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. There will be this pain. O-shaped legs, splayed feet, wider pelvises, 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 such problems.
Treatment method: This is a rare knee problem. You need to reduce the force of straightening the knee. This can reduce the friction between the ligament and cartilage. In addition to ice application, stretching of the lateral thigh ligament will also Helpful.
2. Symptoms: Pain behind the kneecap caused by going up and down stairs or slopes, with tenderness on the kneecap.
Diagnosis: Thigh and kneecap pain syndrome
Treatment method: 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 piece of 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, it will cause this membrane to be in contact with the kneecap. Friction of the kneecap is usually caused by bending the knee 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, some serious cases require surgery to remove the dura mater .
4. Symptoms: Obvious pain in the thick ligaments below the kneecap, often called "spring knee injury" because people who suffer this injury usually start sports again in early spring. Exercise that exceeds the ligament load. 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 and 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 due to excessive force or excessive extension of the leg.
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.