authoritative hands on guide to knee joint rehabilitation exercises

Running injuries are very common. Research has found that 65% to 75% of runners have experienced injuries, with knee joint injuries being the most common.

As one of the key links in the human movement chain, the knee joint not only bears the weight of the body but also absorbs the impact from the ground.

The knee joint is one of the most complex joints in our body, consisting of two joints: the tibiofemoral joint (formed by the tibia and femur) and the patellofemoral joint (formed by the patella and femur).

If we do not warm up properly before running or do not control the duration and intensity of our exercise, our knee joints can be injured.

Additionally, incorrect running postures, such as knee valgus or knee varus, can cause knee joint pain.

So, what should we do if the knee joint becomes dysfunctional or injured?

Here is a corrective exercise program from the National Academy of Sports Medicine (NASM) to help address this issue.The training program is divided into the following four phases: Inhibition Phase, Activation Phase, Lengthening Phase, and Integration Phase..

Inhibition Phase

● Self-myofascial release

Lengthening Phase

● Static stretching

● Neuromuscular stretching

Activation Phase

● Isolated strengthening exercises

● Positional isometric exercises

Integration Phase

● Jump progression exercises

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● Functional movement progression exercises

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The above content is from

"NASM-CES Corrective Exercise Specialist Revised Edition" by the National Academy of Sports Medicine (NASM)

Published with authorization from People's Posts and Telecommunications Press