Fast self-test correction training for knee hyperextension;
When standing, the pelvis habitually moves forward (abdominal bulge)
When standing naturally, the knee joint bends backwards.
When wearing flat shoes, the feeling support points are mainly the forefoot and the inside of the sole.
What is knee hyperextension?
Knee hyperextension, also known as "knee hyperextension" or "locking knee". That is, when people walk or stand, the knee joint bends backward, resulting in normal hyperextension (knee extension angle >; 5 degrees).
The normal knee joint is viewed from the side, and the femur and tibia are in a straight line.
When the knee is overstretched, the thigh and calf form a "C" shape, which not only affects the appearance, but also hurts the whole body.
The harm of knee hyperextension
Worn knee joint
It is easy to cause knee ligament, meniscus, fat pad and other injuries, causing knee pain, synovitis, meniscus degeneration and so on, and knee wear is irreversible.
Increase the acute injury of knee joint
If you are under a lot of pressure (for example, when carrying a load or running or jumping), the acute injury of the knee joint is generally extremely serious, and it may even lead to a fracture.
Postural changes affecting pelvis and spine.
In order to maintain balance, people with hyperextension of knees will move their center of gravity forward, causing their pelvis to lean forward. Both of them exist at the same time and influence each other, which will also lead to excessive bending of the lumbar spine and even hunchback of the round shoulder.
Causes the calf to be thick and hard.
When the body's center of gravity moves forward, the muscles at the back of the calf will exert their strength to maintain the normal position of the knee. Over time, the calf will become thicker and tighter.
Lead to flat feet
Overextension of the knee will lead to muscle tension on the sole of the foot and the back of the calf, insufficient heel load when standing and walking, sunken arch of the foot and eversion of the ankle, forming flat feet.
Knee hyperextension correction exercise
Squat against the wall
Suitable for people with weak quadriceps femoris (front thigh). Keep your back close to the wall, step forward with your feet and squat down, so that the included angle between thighs and calves is not less than 90 degrees. /kloc-0 once a minute, 3-5 times a day.
Arrow squat
Suitable for people with decreased muscle strength of gluteus maximus and hamstring (posterior thigh). Keep your back straight, tighten your core, and move forward with one leg. When squatting, the thighs should be vertical to the calves as much as possible, for 3 seconds, and the legs should alternate. /kloc-0 once a minute, 3-5 times a day.
Go up the stairs backwards
When going up the stairs backwards, it is not easy for the knee to reach the overstretched position, which is beneficial to cultivate the feeling of normal position of the knee joint. 50 steps at a time, 3 to 5 times a day.
Standing elastic belt resistance
Stand still, step forward with one leg, bypass elastic belt near your knees, bend your knees against elastic belt, keep your legs straight for 3 seconds, and then relax. 15-20, repeat 2-3 groups, alternating legs.
Plantar fascia relaxation
It can help stretch plantar fascia and relieve knee hyperextension caused by insufficient foot support. Roll the tennis ball all the way along the heel to the forefoot, first rolling in a large area, and then focusing on rolling the tenderness point. Five minutes at a time, twice a day.