For sports injuries, protection is greater than rehabilitation, which means that we must put prevention and injury in the first place, through daily functional training to prevent sports injuries. Today we will talk about protective training for the knee joint.
The first step: activate the gluteal muscle
Put the elastic band on the legs and place it on the upper part of the knee joint. The feet are separated to make the elastic band moderate.
Slowly squat and activate the gluteus maximus
Suggested times: 3 groups per side, 15 to 20 times in each group.
Put the elastic band in the ankle position, which will make your hips more stable.
Suggested times: 3 groups per side, 15 to 20 steps per group.
Step 2: Rebuild the action mode
Hip flexion reduction center of gravity linkage training: keep the head, upper back and pelvis close to the stick, keep the body steady, hips move back and bend your hips, practice from the legs and then advance to one leg.
Suggested times: 3 groups per side, 15 to 20 times in each group.
Single-leg hard-drawn training: It can improve the hip-knee-knee linkage and body stability. The single-handed bell gradually transitions from the support of the same side leg to the support of the contralateral leg.
Recommended number of times: 8-12 times, 3-4 groups.
The third step: improve muscle strength
Hip abduction: Push the elastic band away from yourself.
Hip adduction: Pull the elastic band close to yourself.
Suggested times: Each group receives 3 groups of outreach training, each group 15~20 times.
Start using higher boxes/chairs/tools
When you are getting stronger, lower the height of the box and chair.
Suggested times: 3 groups per side, 15 to 20 times in each group.
Start using high boxes and chairs or other tools
When you are getting stronger, lower the height of the box and chair.
Suggested times: 3 groups per side, 15 to 20 times in each group. If you feel a little difficult, you can use the other foot to help pick up.
Hamstring training: Pay attention to the slow and controlled fall of the movement during the movement, and then push up with the strength of the upper limbs.
Recommended number of times: 3-4 groups, each group 12-15 times.
Part IV: Enhancing proprioception and neuromuscular control
Step on the rubber elastic bar or golf ball and move the back and forth through the center of gravity of the body to stimulate the soles of the feet.
It is recommended to be 20 to 30 times per side.
Single leg dial training:
1. Start with a slightly smaller stride
2. Increase the number of steps when the strength is increased: three turns of the dial on each side
Single leg moving backwards
Single leg moving sideways
Suggested times: 3 groups each side to the back side, each group 15 to 20 times.
Balanced squat training
Recommended number of times: 3 groups, each group 15 to 20 times.
summaryThe structure of the knee joint is complex, and it has to bear the weight of the body, so it is easy to cause sports injuries. If the single movement is repeated for a long time, chronic strain will be formed. The protective training can effectively reduce the occurrence of knee injury, whether you are a golf hobby. Still engaged in other sports, you should not ignore the knee training
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