How to prevent and treat swelling and pain on the outside of the knee?

Nowadays, everyone pays more attention to physical exercise. For friends who run frequently, pain on the outside of the knee is a common symptom. Many of them are caused by friction on the lateral femoral condyle. The structure of the knee joint is relatively complex. It has to bear a lot of weight of the human body and actively participate in many sports, so injuries are inevitable. Since there is always swelling and pain on the outside of the knee, how can we prevent and treat it?

How should we clean it up? Let’s spank you! 1. Relax your hip muscles

Since we are going to spank you, we have to start from the butt. The purpose is to make you feel pain, but the means are different! First, find a foam roller and sit on it as shown above. Support yourself with your right foot and place your left foot near your right knee. Then hold your left knee with your right hand, so that you can tilt your body slightly to the left and put most of your weight on your left butt. Of course, the left hand should also provide auxiliary support.

Generally speaking, it will be a little painful when you start doing this relaxation exercise. You need to control the pain within an acceptable range, and then the pain will gradually subside after a period of time. You need to slowly roll and press on your buttocks for 1 to several minutes, or 15 to dozens of times. When you encounter a particularly painful point, you need to hold it there for a while. (The method of using the foam roller below is the same)

Note: If you have the correct posture and don't feel any pain, it means your muscles and surrounding connective tissues are in good condition, so don't force it!

2. Relaxation of the tensor fasciae latae

What to do after a spanking? We want to relax a small muscle on the front and outside of the hip joint - the tensor fasciae latae.

This muscle is very short and has protruding bones on both sides, so our positioning must be very accurate. First, we lie sideways on the foam roller as shown above. Place the foam roller where your pants mark is. Then our body tilts slightly sideways with the point where it contacts the foam roller as a fulcrum, and continues tilting until we feel the foam roller squeeze a muscle. Finally, roll and knead this small muscle.

3. Iliotibial band relaxation (outer thigh)

Uh... for most people, this is a painful process, but we need the spirit of being happy in pain!

Massaging the iliotibial band on the outside of the thigh generally causes significant pain, so we need to use arm support to regulate the pressure and relax in a controlled manner. First, we still lie on our side, with the upper leg wrapped in front of the lower leg and placed on the ground for support. Then use our elbows as a fulcrum to slide our body up and down so that our thighs can roll on the foam roller.

The thighs are very long. In order to better control the pressure of massage, it is recommended that you divide the thighs into two parts, the upper and lower parts, and relax them separately. If you relax as a whole, the rolling distance will be very long, the movement will be difficult to control, and the relaxation effect will be reduced.

When exercising, you must be careful not to overexert yourself, choose comfortable shoes that suit you, wear loose clothes, and replenish water after exercise, but do not drink too much water at one time, drink water in multiple times. Do warm-up exercises before exercise, and don't forget to stretch after exercise to relax your muscles.