The knee pain turns out that the problem is on the buttocks! 3 Things to Do Every Day to Prevent "Glute Muscle Mistake"

After 50, the knees are getting worse and worse, and walking is prone to pain. Not only does it become more laborious when walking, running, or climbing the stairs, but you will not stand up after sitting for a long time or squatting for a long time. Is it because of the age of age that your knees degenerate? In fact, it may be that your "glutes" have degenerated, which is what is called "glutes aphrodisiac".

Long-term sitting causes gluteal muscles to lose their groin, causing knees to suffer

"The sitting-style life that is common in modern people is actually one of the main reasons." Dr. Wang Weiquan, director of the Rehabilitation Department of Chang'an Hospital, said that sitting for a long time will cause the buttocks muscles to be stretched for a long time and forget how to exert force. In simple terms, it is like a rubber band that loses elasticity after being stretched for a long time.

{9 Forget to train your buttocks, and then "sit" from age to age. The longer you sit, the faster you forget!

The gluteus muscles are the largest muscle group in the human body. Many of the movements we do every day, such as walking, climbing a staircase, standing up from a chair, squatting, jumping, and running, all require support from the hip muscles. Once you sit for a long time at work, or because you are retired, you often watch TV on the sofa all day long. When your gluteal muscles lose flexibility over time, you will feel that doing some movements doesn’t seem to be exerting force, which means your hips are about to forget how to exert force.

↑ Knee pain? Maybe it is caused by gluteal muscle misunderstanding.

Wang Weiquan explained that once the gluteus muscles are disabled, the muscles in other parts of the body will replace the hips in a substitute manner, causing misforced muscles and poor posture, which will lead to various types of pain. Common knee pain is one of them, and women are more common than men.

Why are women more likely to have knee pain due to gluteal muscle misunderstanding? The key is "Q-Angle".

"Q angle refers to the junction between the human femur and the love bone. The congenital pelvic ratio of women is wider than that of men. Studies have found that the larger the Q angle, when the sitting hips and the muscles around the pelvis are weak, it is easy to cause muscle repercussion reactions, which leads to abnormal slippage of the bone, causing "Horse Femoral Pain Syndrome" and causing knee joint pain." Wang Weiquan explained.

↑ Due to different innate structures, the Q angle of female (right) is larger than that of males.

Self-test! Have your gluteal muscles been misunderstood?

Worried about being confused about the buttocks? Check it out yourself!

●Can't stand up after sitting for a long time?

●Can't stand up after squatting for a long time?

●Do you have difficulty getting up and down the stairs or feel pain in your knees?

●Walking or running is inefficient and has no propulsion?

●Low pain or lower back pain?

Wang Weiquan reminds that sitting for a long time will not only cause gluteal muscles to cause knee pain and muscle weakness, but may also cause poor posture in the anterior pelvic pelvic, causing low back pain or lower back pain. Foreign research also pointed out that Sitting is the new smoking! It means that the health harm of "sitting life" is no less than smoking. It will not only affect the systemic circulation and immune function, increase the risk of cardiovascular disease, but also increase the chance of developing brain cancer and lung cancer.

Life to avoid gluteal muscle misunderstanding 3 points

Change to "sitting life". Remember to use more force on your hips, you can reduce the pressure on your knees.

1. Avoid sitting for a long time and get up and stretch for at least 1 hour. You should get up and move for about half an hour to 1 hour. Don’t let your hair flex and stretch during the long period of time. It is the first thing to wake up your buttocks’ memory.

Get up and do a simple stretching and activate the buttocks. You can do a simple squat step or reverse stretching exercise during the squatting period. At the same time, tighten your butt and feel that you can stretch more backwards during the squatting period, and activate the buttocks at any time.

2. Sit correctly and find the most stable point of the buttocks seat. When sitting, use the two "isystock trochords" bulging behind the bottom of the buttocks as support point. When sitting, you can first lean forward and backward to find the most stable force point on the buttocks and the chair.

Usually, the body is slightly forward, which will make the back side of the thigh fit the most closely with the chair surface. Then the body slowly erects. When the body needs to move forward, for example, during office hours, the neck can be slightly tilted back easily, making the whole body move like a sliding curve, which feels elastic and the waist is soft, not a wrong sitting position that is hard and hard.

3. Do the bridge 3 times a week to strengthen the glutes muscles

bridge

bridge

is a very good exercise for the hips and thigh quadrilateral muscles. It is recommended to do it three times a week to maintain elasticity and strength. The strength will gradually improve according to the person. For example, start to do 5 times per exercise and stay for 10 seconds each time, and feel that the muscles on the back of the hips and thighs are a little sore before they are effective. Then gradually increase the stay time and increase the number of times, or add changes such as lifting legs, plucking balls, and rolling to increase the strength of the movement.

↑How to do bridge style? Lying on your back on the yoga pavilion, flexing your legs, placing your hands on both sides of your body, lifting your waist down until your knees, waist and head are in a straight line, tightening your abdominal muscles. Stay for 10 seconds, then slowly lower your waist.

Daily trivial things to protect knee joints

In addition to strengthening the gluteus muscles, what other things should be paid attention to in daily life to prevent knee degeneration?

✓ When going up and down the stairs or up and down the slope, remember to use the shank to lift your legs and force it, rather than using the knee joint or calf to exert force it.

✓ When riding a single car, you need to pay attention to whether the height of the chair is appropriate to avoid knee pressure and causing reverse effect.

✓ Maintain ideal weight, excessive weight can easily accelerate knee degeneration.

✓The chair and bed should not be too low or too soft to avoid deeper flexion angles and stretching the gluteus maxillus and making it more difficult to force. It is recommended that the height of the chair should be 90 degrees to the calf, which is a better angle to get up.

✓ Pay attention to nutritional balance when eating, especially the protein, amino acids that make muscle, and fat-soluble vitamins D and E are considered closely related to muscle strength and pain, and should also be appropriate for sunlight.

Wang Weiquan also emphasized that if you already feel pain in your knees, it is the most important thing to diagnose and find out the real cause and reduce the pain. Even those with weak physical strength and even lack of mobility can still have the opportunity to improve. For example, the "ability recovery recovery" method specially designed by Professor Takahito Takenomiya Japan can help improve knee joint symptoms caused by gluteal muscle failure.

In the second half of life, the most important thing is to go wherever you want, strengthen the gluteus muscles and protect the knee joints, so that you can go as soon as possible. Besides, strengthening the glutes muscles can also maintain elasticity and integrity of the buttocks, have a good body shape and look lighter.

Original text: 50+(Fifty Plus)