Author: By Alex Poole 作者：由Alex普尔
How the Knee Works: 如何膝关节工程： The knee is the largest joint in the body. A healthy knee moves easily, allowing you to walk, turn, and squat without pain. 膝关节是最大的联合机构。一个健康的膝盖动作轻松，让您走路，反过来，和蹲不疼痛。 A complex network of bones, cartilage, ligaments, muscles, and tendons work together to make a knee flexible. See this on Windows Media format video ( link will start your Windows Media Player) 复杂网络的骨头，软骨，韧带，肌肉和肌腱共同努力，使膝盖的灵活性。见这对Windows Media格式视频（ 链接将启动Windows媒体播放器） Your knee joint is made up of three bones. Your thigh bone (femur) sits on top of your shin bone (tibia). 您的膝关节是由三个骨头。您的大腿骨（股骨）位于上方的胫骨（骨） 。 When you bend or straighten your knee, the rounded end of your thigh bone rolls and glides across the 当你弯曲或伸直膝盖，结束了四舍五入的大腿骨春卷和滑轨跨越 relatively flat upper surface of your shin bone. 相对平稳的上表面的胫骨。 The third bone is often 第三骨往往是 called the kneecap (patella), which is attached to the muscles that 所谓的膝盖骨（髌骨） ，这是附在肌肉 allow you to straighten your knee. 您可以伸直膝盖。 Your kneecap provides leverage that 您的护膝提供杠杆的 reduces strain on these muscles. 降低应变对这些肌肉。 Did You Know Women's Knees Are Different from Men's? 您知道妇女的膝盖是不同的男子？
See this Special Option for Women. Ligaments (another type of soft tissue) lie along the sides and back of the knee, holding the bones of the knee joint in place. 看到这个特别选择妇女。韧带（另一种类型的软组织）位于两侧和后面的膝盖，骨头举行膝关节到位。 These ligaments work with the muscles that control the bones, and the tendons that connect the muscles to the bones, so you can bend and straighten your knee. 这些韧带与肌肉控制骨头，肌腱和连接肌肉骨骼，因此，您可以弯曲和伸直膝盖。 Fluid-filled sacs (bursae) cushion the area where skin or tendons glide across bone. 充液囊（囊）垫的地方皮肤或肌腱滑动的骨头。 The knee also has a lining (synovium) that secretes a clear liquid called synovial fluid. 膝关节也有衬里（滑膜）的分泌清楚液体称为滑液。 This fluid lubricates the joint, further reducing friction and making movement easier. 这种流体润滑的联合，进一步减少摩擦，使运动更加容易。 About Knee replacement 关于膝关节置换术 Knee expert Mr Andrew Hamer on the questions to ask 膝关节专家黄宏哈默的问题要问
Flexible Magnetic Knee Support - 柔性磁膝盖支持- Open Patella Check this Out Here 打开髌骨检查这个在这里
Runner Beware Of Knee Pain - Get Rid Of It With One Stretch! By Alex Poole 亚军提防膝盖疼痛-摆脱它与弹力！由 A lex普尔 Running is one of the most popular and easiest sports to participate in. All you need is a pair (of decent) running shoes a t-shirt and a pair of shorts and you're ready to go. However, it's not that easy all the time and many runners complain of being injured during either competition or training. 跑步是最流行，最简单的体育参与进来您需要的是一对（体面）跑鞋的T恤和一条短裤，你准备好了。然而，它并不那么容易所有当时，许多运动员抱怨受到伤害或者在竞争或培训。 The source of the injuries can be wide and varied but we will look at one area in particular. Hands up if you run and have suffered from knee pain at some time or another!! Don't worry you are not on your own as I alluded to above, many people who are runners struggle with injury's that stop them running or competing at some point. 的来源可以伤害范围广，种类多，但我们会看一个地区尤其是。举手如果您运行和遭受膝盖疼痛在一段时间内或其他！不要担心你是不是自己的，我上文提到，许多人谁是亚军斗争，伤害的是阻止他们竞争的运行或在某些点。 What that means is that you are not able to do what you love or need to do (especially if you're training for an event)! Most people tell themselves they're just being 'wimps' and run through it. Fortunately (for them) some people stay injury free for quite a while. This all changes when years of compensation and altered mechanics leads to a breakdown...at some point!! Hip extension is essential for good running mechanics. 这意味着，您无法做你喜欢或需要做的（特别是如果你的培训活动） ！大多数人告诉自己，他们只是被' wimps '和运行通过。幸运的（对他们）一些人受伤住宿免费相当长的一段时间。这一切变化时，多年的补偿和力学改变导致了故障...在某个时候！髋关节延伸是必不可少的良好运行机制。 If you are not sure what hip extension is then stand up, with your feet together. Lift one foot off the floor and with a straight (or bent) knee push that foot back so that your thigh moves backwards...that's hip extension. If you don't have enough hip extension then you'll have to compensate for it some where else in the body (usually the low back, but that's for another day). If you are lacking hip extension then you end up overworking your muscles around the knee. 如果你不知道延长髋关节，然后站起来，与你的脚在一起。电梯一只脚从地板上的直线（或弯曲）的把膝盖脚回来，让您的大腿动作向后...这髋延长。如果您没有足够的髋关节延长然后您就可以弥补它的一些其他地方的机构（通常是腰痛，但是这是另一天） 。如果您是缺乏髋关节则延长到你的肌肉过度在膝关节周围。 When you start to overuse any muscles you put the body in a position where it changes the balance. Joints need balance between the muscles in order to make sure that they stay in the right alignment and no undue 'stresses' are placed into the joint. I work in a busy sports injuries clinic and I would have to say that the physiotherapists I work with tell me that in 90% of cases knee pain, that people report, has nothing to do with any degenerative problems around the ligaments, tendons or cartilage. 当您开始肌肉过度使用任何你把身体的位置，它改变了平衡。节点之间的平衡需要的肌肉，以确保他们留在正确的路线，没有过分'讲'被置于联合。我工作在繁忙的运动损伤的诊所和我不得不说，物理治疗师，我的告诉我，在90 ％的病例膝关节疼痛，即人民报告，已无关的任何退化问题，周围韧带，肌腱或软骨。 Most of these 'presenting' knee pain patients are actually people who have massively got their muscle balance out of kilter. 大多数这些'介绍'膝关节疼痛患者实际上是人谁也得到大规模的肌肉平衡的失调。 So what can you do about it? As well as a complete corrective exercise plan, one of the first things we work on is hip range of motion. 那么，你能做些什么？除了作为一个完整的演习计划纠正之一的第一件事，我们的工作范围是髋关节的运动。 I know, you hate stretching!! That's because human beings tend to gravitate towards the things they like doing most and avoid the things they like doing least. If you don't stretch it's probably because you find stretching hard and painful. The tighter you and more painful you find it the more essential it is for you to do. 我知道，你恨拉！这是因为人往往倾向于对他们喜欢的事情做最，并避免类似的事情，他们这样做至少。如果你不拉可能是因为您找到伸展困难和痛苦。更紧密的你更痛苦的您找到它的更重要的是你的事。 So the key is to put the muscles like the quadriceps and hip flexors in a position that will maximally get them to stretch and relax. 因此，关键是把肌肉一样股四头肌和臀部屈肌的位置，将让他们最大限度地伸展和放松。 This is my absolute favorite hip flexor stretch and an essential for all runners to do. I've put it on you tube so that you can see it: http://www.youtube.com/watch?v=H5uz3DE-FEc 这是我绝对喜爱的髋屈肌伸展和必不可少的所有参赛者的事。我已经把它放在你管，这样您可以看到它： http://www.youtube.com/watch?v=H5uz3DE-FEc Just in case you can't get on there , here's a brief description: 以防万一你不能在那里，这里是一个简短的描述： 1. 1 。 Place your foot on a bench or a Swiss ball so that your laces are in contact with the surface, and the knee of that leg is on the floor (your leg will have a V angle). 请将您的脚的长凳上或瑞士球，让您的花边是在接触面，和膝盖的腿是在地板上（您的腿会的V角） 。 2. 2 。 The other leg should be in front of you with the foot on the floor so that you are in a lunge like position. 其他腿应该在您的面前的脚在地板上，让您在刺一样的立场。 3. 3 。 Keep the back straight and the buttock on the same side (leg that is being stretched) clenched. 保持直道和臀部的同一侧（站正在紧张）握紧。 4. 4 。 You should feel a stretch stating at the knee and moving all the way up to the front of the hip or anywhere in between, it depends where you lack the flexibility. 你应该感到一种延伸说明在膝盖和移动所有的方式向前面的髋关节或任何地方的关系，它取决于你缺乏灵活性。 5. 5 。 Make sure that you are 'tipping' the pelvis (tuck your bum under your body) so that you are stretching the thigh and not compensating for the movement in your low back. You will know you are doing this if you have a big low back curve. 请务必在'小费'骨盆（抱膝你屁股下你的身体） ，让您伸展的大腿，而不是补偿的运动，你的腰痛。你会知道你是这样做如果你有一个大腰痛曲线。 6. 6 。 The low back should be relatively flat or slightly rounded. 低回应相对持平或略有四舍五入。 7. 7 。 Hold for 30 to 60 seconds. 搁置了30到60秒。 One of my clients called Rachel was suffering with some really bad knee pain. She was referred to me by a sports physician because she was suffering from patellar tendinitis. One of the first things I got her to do was this exact stretch. She now does this on a daily basis; in fact she should be doing it at least twice a day. That's because she works all day sat at a desk. 我的一位客户要求雷切尔是痛苦与一些非常糟糕的膝盖疼痛。她交给我的一个体育医生，因为她患有髌骨腱炎。之一的第一件事我自己做的就是这个确切的延伸。她现在不这个每天，事实上，她应该这样做，至少一天两次。那是因为她的作品一整天坐在办公桌。 This means that not only have her muscles adapted to the lack of flexibility at her hip, but she gets the double whammy of making them tight and short all day long at work. You don't need to do this stretch for hours on end simply complete it a couple of times a day to really get the muscles up the front of the leg relaxed and lengthened. You should start to feel some of the pressure and tension in the knee releasing the more you do it. 这意味着，不仅有她的肌肉适应缺乏灵活性她的臀部，但她得到的双重打击使他们紧张和短期整天都在工作。您不必这样做伸展了几个小时就结束只需完成了几次一天真正的肌肉了前面的腿放松，延长。您应该开始感受到一些压力和紧张局势的膝盖释放你越是这样做。 This obviously is not a panacea for knee pain but is definitely one of the easiest and simplest places to start. Alex Poole helps his clients reach their half marathon goals whether that is to complete their first or beat their PB. Educated at Loughborough University he used physiological research and his strength coaching to develop his successful running programme. 这显然不是万能的膝盖疼痛 ，但肯定是最容易，最简单的地方开始。亚历克普尔帮助他的客户达到他们的半程马拉松的目标是否是完成第一次或殴打他们的外周血。受教育者在拉夫堡大学，他用生理研究和指导自己的力量发展其成功运行方案。 [http://www.halfmarathonfitnessblueprint.com/] http://www.halfmarathonfitnessblueprint.com [ http://www.halfmarathonfitnessblueprint.com/ ] http://www.halfmarathonfitnessblueprint.com Article Source: http://EzineArticles.com/?expert=Alex_Poole [http://ezinearticles.com/?Runner-Beware-Of-Knee-Pain---Get-Rid-Of-It-With-One-Stretch!&id=941522 ]http://EzineArticles.com/?Runner-Beware-Of-Knee-Pain---Get-Rid-Of-It-With-One-Stretch!&id=941522 文章来源： http://EzineArticles.com/?expert=Alex_Poole [ http://ezinearticles.com/?Runner-Beware-Of-Knee-Pain---Get-Rid-Of-It-With-One-Stretch ！及编号= 941522 ] http://EzineArticles.com/?Runner-Beware-Of-Knee-Pain---Get-Rid-Of-It-With-One-Stretch!&id=941522
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