Scientists have found that if the hip strength is insufficient, it may lead to pain in the back of the knee. This is called patellofemoral joint pain syndrome, which affects the muscles in front of the knee. Weak hip muscles will also affect the effect, because you can't control your legs when running, which will lead to stress on your knees. Runner's World magazine has made a list of four items, which can be done three times a week to alleviate the problems of hip muscles and knees during running.
1-4 corresponds to the following four exercises respectively.
1. lunge leg press.
Relax your shoulders and back, step forward with one foot, with your heel on the ground first, then your whole foot on the ground, with your knees bent 90 degrees, your thighs parallel to the ground, and your other leg bent 90 degrees, with your toes on the ground, while keeping your body upright. Restore the starting posture, change direction, and do it with your feet 10 times.
Step 2: Side
Lie on your side, bend your elbows on the same side, support your body with your upper arm, and slowly raise your hips to make your body in a straight line. Beginners can bend their legs and reduce the difficulty. Hold 15 to 20 seconds, then switch sides and repeat the same action.
3. One-legged bridge type
Bend over and lie on the ground. Push the gluteus muscles, lift the buttocks to find balance, then lift one foot and put the ankle on the knee of the other leg for more than 5 seconds. Change your feet and do it again, five times on each foot.
Step back
Stand in front of the first step about 20 cm from the ground, take a step back, stand on the step with one leg, toe pointing straight ahead, and never bend the other knee. Keep your body balanced, then return to the starting position and do 10 times with your feet.
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