原來的帖子給放城牆了，編輯不了。重新發吧。
今天見了physical therapist，跟她講了我的情況，她完全同意我的情況是需要訓練對臀部旋轉非常重要的臀中肌（Gluteus Medius）。因為我們平時活動很少機會訓練這部分肌肉，所以比較弱，這樣我們跑步需要轉彎時會用膝蓋來轉彎以至於造成對膝蓋的損傷。還有女士一般喜歡膝蓋向內彎曲也對膝蓋不好。
下麵分享幾個常見的比較有效的訓練：
Exercise 1. Lateral step down
Begin by standing on a platform or step with one leg hanging off the edge. Maintaining an upright position, bend at your knee and hip, slowly lowering your foot to the ground, then return up to the starting position and repeat.
Tip: make sure not to let your trunk bend forward or your knee collapse inward as you lower your foot to the ground.
Exercise 2. Backward monster walks
Begin in a standing upright position with a resistance band looped around your ankles. Slightly bend you knees into a mini squat position. Step diagonally backward with one foot, then slowly bring your feet together. Repeat in the opposite direction.
Tip: Make sure to keep your chest upright and do not bend your knees forward past your toes.
Exercise 3. Foward monster walks
Begin in a standing upright position with a resistance band looped around your ankles. Slightly bend you knees into a mini squat position. Step diagonally forward with one foot, then slowly bring your feet together. Repeat in the opposite direction.
Tip: Make sure to keep your chest upright and do not bend your knees forward past your toes.
Exercise 4. Hip abduction with resistance loop
Begin in a standing upright position with a resistance band looped around your ankles, holding a stable object for balance. List one leg to your side, keeping your knee straight. Return to the starting position and repeat.
Tip: Make sure to keep your abdominals tight and your back straight during the exercise.
Exercise 5. Side stepping with resistance at ankles
Begin tanding uptight with a resistance band looped around your ankles. Bend your knees slightly so you are in a nimi squat position. Slowly step sideways, maintaining tension in the band.
Tip: Make sure to keep your feet pointing straight forward and do not let your knees collapse inward during the exercise.
Exercise 6. Supine Bridge with resistance band
Begin lying on your back with your arms laying at your sides, your legs bent at the knees and your feet flat on the ground, with a resistance band secured around your legs. Maintaining tension in the resistance band, tighten your abdominals and slowly lift your hips off the floor into a bridge postition, keeping your back straight.
Tip: Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.
Exercise 7. Forward T
Begin in a standing upright position with your hands resting at your waist. Balancing on one leg, bend at yout hips and slowing tilt your body forward while extending the other leg backward, then return to the starting position and repeat.
Tip: Make sure to keep your your back straight and don't let your knee collapse inward during the exercise.
Exercise 8. Squat with chair touch and resistance loop
Begin in a standing upright position in front of a chair with resistance loop around your knees. Lower yourself into a squartting position as your press your knees slightly outward against the resistence band until you slight touch the chair. then return to standing and repeat.
Tip: make sure to keep tension in the resistance band and do not let your knees bend forward past your toes during the exercise.
Exercise 9. Hydrant with resistance
Begin on all fours with a resistance band looped around your thighs. Raise one leg diagonally backward and out to your side. Slowly return to the starting position and repeat.
Tip: make sure to keep your core engaged and do not arch your back during the exercise.
In the end, adding these two mentioned in this link: https://www.precisionmovement.coach/improve-hip-internal-rotation/ I copy pasted the main part not sure it will show up well. This article also explained why inproving internal hip rotation can fix knee pain.
Exercise 10: Hip axial rotation
- Face a wall and lean slightly into it using your hands for support
- Raise your leg to the low position (~45 degrees)
- Keep your knee at a 90-degree angle
- Internally rotate your hip by twisting the top of your raised thigh toward your midline
- Hold for 5-10 seconds
- Externally rotate your hip by twisting the top of your thigh away from your midline
- Hold for 5-10 seconds
- Raise to the mid-position (~70 degrees)
- Repeat steps 4-7
- Raise to the high position (~90 degrees)
- Repeat steps 4-7
Exercise 11: 90/90 Liftoff
- Get into the 90/90 position
- Drive the back ankle toward the ceiling (the one where the inside of your knee touches the ground)
- Rotate from the thigh
- Hold for 10-15 seconds
- Slowly return the foot to the ground
- Gradually relax the hip muscles
Exercise 12: Cable hip rotation
- Hold the exercise band at about belly button level
- Get into the athletic position
- Start activating the internal rotators on the hip on the far side from the band anchor
- Use the internal rotators to pivot your entire body around the anchored foot
- Hold for 5 seconds
- Slowly return to the starting position
選擇“Disable on www.wenxuecity.com”
選擇“don't run on pages on this domain”
