膝頭痛了20年 真正原因竟不在膝頭？｜物理治療師及中醫師黃燕卿 教你優先處理兩個部位｜簡單運動趕走膝蓋痛｜健康嗎 @HealthCodeHK 【不藥而動】｜Ft. @WongEC_physio

His knee hurt for many years He was about 50 when he looked at me But when he was young In my 20s, I feel like I can't squat He also did not dare to squat I told him at the beginning Your knee hurts It's not just knee problems Hello everyone, I'm Huang Yanqing He is a registered Chinese medicine practitioner He is also a registered physiotherapist Today I will talk to you about knee pain Knee pain is mainly due to degeneration I say it often You don't have to tear your clothes on purpose But you use it for more than a decade There will also be wear and tear The same goes for joints Even if it's not an old man He has to squat for a long time When you're crouching, it's eight times as much The weight of the body presses against the knees These people are prone to knee degenerative strain If you are one of the more obese people It is also easy to have knee pain Because the load on the joints is large For example, near housing enterprises For example, staying in the West Ring location There are a lot of inclined paths It is also easy to have knee pain Because the up-ramp is the down-ramp That's about three times the body weight Press on your knees When knee pain is treated clinically It's not just about treating your knees Many times the hip joint needs to be dealt with and ankle joints We have seven muscles that are Cross Two Joint What is Cross Two Joint? That is, there are muscle movements in the hip joint at the same time Also responsible for controlling the knee joint What are the seven muscles? For example, there is a rectus femoris muscle in the front Rectus Femoris It belongs to one of the quadriceps And Sartorius Sartorius muscle Fascia Tensor Latae next to it (slip of the tongue) This is the tensor fascia lata At the back there is the long head of the rectus femoris and Semitendinosus Semimembranosus That is, the semimembranous muscle, the semitendon muscle And the inside There is a muscle called Gracilis Imagine that these muscles are related to the hip joint It is also related to the knee joint When your knees are not good Those muscles must affect the hips So those muscles A lot of the time it's in a state of tension The top does not relax How to relax below? The upper hip joint was also mentioned earlier There are also ankle joints underneath We also have a muscle It is called Gastrocnemius gastrocnemius The gastrocnemius muscle connects to Achilles Tendon This is the Achilles tendon Then go to the calcaneus of the heel If you often like to sit cross-kneeled Many times the ankles will tighten It also has adverse effects on the knees In addition, some ladies prefer to wear high heels The same affects the knees Imagine you're wearing high heels The plantar fascia is tightened Then pull Achilles tendon Even the gastrocnemius muscle is tightened And then because you wear high heels You will lean forward For rebalancing The body needs to lean back Causes the upper thigh muscles Regardless of the rear or front All thigh muscles tighten Even the hips tightened The waist will also appear When the psoas muscles are excessively tightened It can also eventually affect the knees Some people study If you wear higher heels, the taller Patellofemoral Syndrome Patellofemoral pain syndrome The pain is getting more and more I once had a patient His knee hurt for many years He was about 50 when he looked at me But when he was young In my 20s, I feel that I can't squat Don't dare to squat either Because he himself works in the hospital I have seen many doctors near the water floor But I found that there was no way to improve And then a toss Come to me for treatment I told him at the beginning Your knee hurts It's not just knee problems You must be the position of the hip joint Something went wrong Also seen He has a slight figure-eight foot Do you understand? It turned out to be a figure-eight foot Not because of the heels Or there is a problem with the knee It's because of the hip muscles Hip muscle imbalance Those externally rotated muscles are tightening So it's pretty typical By hip joint, knee joint Even ankle joints People who have problems I used acupuncture during my treatment With some movement techniques to help Sometimes also in the hand tribal needle Then let him walk Drop the needle in different positions Train his knees If so, after a while I noticed that the frosted rustle improved a lot Can flex the hip and knee joints It is possible to squat and no longer figure eight feet In everyday life We can boil some soup Help your knees get a little stronger Because from a TCM perspective The knees and waist belong to the internal organs of the kidneys So you can boil some Chinese medicine that nourishes liver and kidneys and strengthens muscles and bones Or soup to help For example, eucommia ox knee, mulberry parasitism, and berries These all help About 12 to 15 grams each Also in terms of nutrition If you already have knee pain You can eat more deep-sea fish For example, salmon, saury, halibut Because these fish have This is called Omega-3 fatty acid It turned out to be some natural painkillers Helps reduce inflammatory factors Vitamin C supplementation is also required Vitamin C helps us Increased collagen such as ligaments, tendons, etc Help our knees get better Then I'll teach you a few simple movements Strengthen our knees Take good care of our knee joints A muscle needs to be trained Very important It's the quadriceps It is the only muscle that protects the knee joint How do we do that? Start by finding a chair Usually find a dining chair It is then buckled by 90 degrees Turn into straightening your knees Then point your toes to your nose Point slightly to the nose You notice that your knees are straighter If further A sandbag can be tied to the calf We do it 10 times in a row Hold the position for 10 seconds Then relax That's 1 time Train the quadriceps There is one called the medial femoral muscle In fact, training is more needed Why? Because the study found If some professional athletes After three weeks without exercise Discover the muscles that are most prone to atrophy It turned out to be the medial femoral muscle To train the medial femoral muscles We needed to find two towels Roll it up Then place it under the knee It seems so And then we were probably in one Knee state with 30 degree flexion Becomes a fully straightened knee At the same time place the joints of the ankles Point in the direction of your nose Point your toes in the direction of your nose Then hold for 10 seconds Hold for 10 seconds Then relax That's 1 time We do 10 times for each group You can do 1 to 2 sets per day Even 3 groups are possible Just mentioned Many people have knee problems All because of the disc bones Tension in muscles such as the buttocks Pull all the way to your knees Below I will teach you to do a sport Relax some of the muscles of your buttocks For example, my side hurts Discomfort in the right knee You can use your right hand to do a fist state I'll use this part later Beat the muscles of the buttocks It seems so The process requires a little force Where to knock? Tapping the lateral muscles That is, the outer thigh As well as muscles in the rear It is also possible to knock If the muscles are tense You will feel these positions A little different Okay, after 20 taps You can find a chair Put that leg on it We can use our hands Press against the thigh Be careful not to press your knees directly Rather, the position above the knees Press down gently Press down Press for about 15 seconds It is very similar to the usual stretching Helps stretch the muscles behind (buttocks and thighs). Tendon ligaments All can be pulled Hold the motion for 15 seconds That's 1 time Then relax Let's do it 1 more time That's a total of two times And one more action Let's sit down first Then this action can be done A total of five times What does it do? Let the body self-regulate the knee joint Range of motion of the hip After doing it five times You can get up If you belong People who have problems from hip to knee After completing the three sets of actions just now You will notice that your knees are relaxed Let's teach you the last move Helps relax the iliotibial band The iliotibial band is located at the hip position Extends all the way to the calf If the lateral iliotibial band can be relaxed And when it comes to muscles It can also relieve knee discomfort First, let's find a wall Then put the foot that needs to be stretched back It seems so Elbow to do this Make a support Then put the other hand Push your hips towards the wall Push your hips toward the wall Hold the action for 15 seconds You'll notice pushing in the direction of the wall The lateral iliotibial band of this foot There will be some pulling feeling Five movements can be done in a row Helps stretch the iliotibial band The state of tension of this group of muscles Thus getting our knees There are also good effects If you like this video Welcome to Subscribe to Health? I will continue to share more pain information Bye

Channel: 健康嗎 Health Code

Views: 378,008

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Id: cMSlfqP_gyI

Length: 11min 58sec (718 seconds)

Published: Thu May 18 2023