According to the rehabilitation doctor, the hamstring muscle behind the fossa of the knee joint is a deep muscle, which is mainly used to help the knee joint fully stretch and bend. Usually, stretching hamstrings is not easy. However, if you go uphill in spring, the frequency of using hamstring muscles will increase when you go downhill. If pulled, it may cause pain in the back knee.
Doctors say that modern people sit for a long time, their knees are bent, and the popliteal muscles may be shortened because they are not stretched often. It is suggested that you can do stretching and stretching exercises at ordinary times. If you go hiking, you must warm up first. If it is a muscle strain, you can apply cold compress within 24 hours after the acute attack, and then apply deep hot compress after 24 hours. If the pain is not relieved, please seek medical advice.
The health care doctor suggested four kinds of stretching exercises to help relieve the pain of popliteal muscles.
(1) quadriceps femoris stretching:
When standing, press your bent knees as far as possible to your hips and thighs with your right hand. After the muscles feel tight, continue to exercise 15~30 seconds, and alternate your feet. Do 10 times each time, twice each time.
(2) Stretching demonstration of rectus femoris;
The right knee touches the ground, the left knee moves forward, the thigh is parallel to the ground, the left knee does not exceed the ankle, the center of gravity is pressed down and the back is straight. After feeling nervous, continue to exercise 15~30 seconds, and alternate your feet. Do it 10 times each time, twice each time.
(3) Muscle stretching of the back thigh:
Take stretching your right foot as an example. Step forward with your right foot, bend your left foot slightly, then straighten your right knee as far as possible, hook your toes, bend slightly, and remember to hold your head up and hold your chest high. After the muscles feel tight, continue to exercise 15~30 seconds, and alternate your feet. Do 10 times each time, twice each time.
(4) hamstring extension:
Lie on your back, bend your right knee, put your feet on the ground, lift your left foot, wrap your hands around your left thigh near the popliteal fossa, straighten your left knee as far as possible, hook your toes, and move your left knee to your chest with your hands. After feeling the tension behind the legs, continue to exercise 15~30 seconds, but do it with your feet alternately twice.