膝蓋前側痛一直好不了？你需要這三個步驟！

✉️ Subscribe to my e-newsletter for free! https://colossal-painter-9613.kit.com... 👉Want to exercise with Kopi? Welcome to join the channel membership!    / @beiimu   📙Kopi's new book [Ageless Fitness] Book Purchase Link: Blog from: https://reurl.cc/0Kl23A momo: https://reurl.cc/OYLpOv ✅Beimu Fitness Official Website: https://beiimu.com/ ✅Beimu Fitness FB:   / beiimufitness   ✅Beimu Fitness Line: @485xoipk Some studies have shown that the pressure on the knee begins to increase at 45 degrees of bending . until the patellar pressure reaches its maximum when the knee is bent 90 degrees. and the patella if in the process of sliding. Due to weakness in the hip muscles or tightness in the anterior and outer thigh muscles. resulting in internal rotation of the femur. At this point the patella will also deviate slightly outward from its track. The pressure will be greater than normal and cause pain. Then you will definitely have questions. Is it true that I can't bend my knees more than 45 degrees when I go up stairs in the future? Can't squat anymore? actually no The real key is, Do you have a good division of labor and cooperation between your muscles? The muscle that should exert force has an output. The muscles that should be relaxed are relaxed. The patella can slide more smoothly on the track; The pressure on the front of the knee will be reduced a lot. As long as the movement is right plus the gradual load, It does not accelerate the degeneration, but rather is afraid to move for a long time because of fear. It will cause muscle strength, stability, and joint tolerance to fall down together. So what we have to do is not keep resting and waiting for it to recover. Instead, use the right training method to slowly practice the knee back to a useful state. Next, to share with you three steps to improve knee pain . From relaxation, activation to training, rebuild your knees one step at a time. 0:00 Introduction 3:21 Massage relaxation 5:20 Activate your hips 7:44 Hip-knee integration training Disclaimer: This video is for reference and informational purposes only and is not a substitute for professional medical advice.You should seek professional advice or treatment from a qualified medical professional. If you decide to follow any of the treatments in this video, you do so at your own risk, so meanwhile, should you experience discomfort or pain at any time, please stop immediately and contact a qualified medical professional or visit the emergency room of the nearest hospital.