The knee joint is actually a very cheap joint, its structure is very complex, and at the same time bear most of the body weight, the worst thing is that this guy is not honest, always actively involved in all kinds of body movement, so accidentally there will be injury. So how should we clean it up? Spank it! Equipment needed: 1, foam shaft 2, elastic skin ring Exercise content: a, hip muscle relaxation Since we want to beat the butt, we must first start from the butt, the purpose is to make you pain, but the means are different! First of all, find a foam shaft, as shown above, sitting on it. Right foot support, left foot on the right leg near the knee. Then your right hand holds the knee joint of your left leg, so you can tilt your body slightly to the left and put most of your weight on the left butt. Of course, the left hand should also do a good job of supporting the auxiliary support. Generally speaking, doing this relaxation exercise will be a little painful at the beginning, you have to control the pain within an acceptable range, and then continue for a while the pain will slowly reduce. You need to roll the press slowly on the hip for anywhere from 1 to several minutes, or 15 to dozens of times, and when you hit a particularly sore spot, you need to hold it there for a few moments. (The following method of using the foam axis are the same) Two, the broad fascia tensor relaxation After spanking what to do? We need to relax a small muscle on the front side of the hip joint – the vastus lateralis. This muscle is very short, and both sides are prominent bones, so our positioning should be very accurate. First we lie on our side on the foam shaft as shown above. Place the foam shaft at the location of our trouser imprint. Then we tilt our body slightly sideways with the point of contact with the foam shaft as the fulcrum, a tilt until we feel the foam shaft squeeze a muscle. Finally, on this small muscle roll, roll, rub, rub. Third, the iliotibial bundle relaxation (outer thigh), uh …… for the majority of people, this is a painful process, but we need the spirit of pain and pleasure! The massage of the iliotibial bundle on the outside of the thigh generally causes significant pain, so we need to use arm support to regulate the pressure and have control to relax. First we still lie on our side, with the top leg going around to the front of the bottom leg and stepping on the floor for support. Then, with our elbows as the fulcrum, we slide our body up and down so that the thighs can roll on the foam axis. The thighs are very long, so in order to have a good grasp of the pressure of the massage, it is recommended that you divide the thighs into two parts to relax separately. If the overall relaxation will have a long rolling distance, the movement is not easy to control, the effect of relaxation will be discounted. Fourth, the buttocks muscle pulling After rolling the foam shaft we have to pull. First or pull the buttocks muscles. We use a sitting position, the left leg around the right leg outside to go, just like the picture above, and then we need to do is to force the left leg knee joint pull like the opposite side of the chest. This action has one thing that must be noted, that is, the waist! If not, the pelvis will tilt back, and then the hip muscles will shorten, and then the pulling effect will be very bad. The pulling time is 30-60 seconds of static force per side, 2-3 times. (The same below) Five, broad fascia tensor and iliotibial bundle pulling Sometimes holding the wall is not necessarily a kidney deficiency, it can also be in the pulling. To pull the outer thighs, we need to let the thighs passively inward, but in general it is very difficult to do. So we need to hold the wall! First the right side to the wall, the right hand holding the wall. Then the left leg is supported and the right leg goes around as far behind the left leg as possible. And then you need to squat and to the right side of the top hip action to lengthen the broad fascia tensor and iliotibial bundle. Sixth, gluteus medius strengthening Foam rolling and pulling mainly relaxes the muscles and surrounding tissues, but this often does not solve the underlying problem, because the root cause of tension is a muscle problem, such as muscle imbalance or poor local muscle strength. For lateral knee pain, the first muscle we need to strengthen is the hip abductors, such as the gluteus medius.