How does treating the Quadriceps muscles solve your knee pain.针对股四头肌来缓解膝痛

Quadriceps muscles consist of Vatus Lateralis, Vastus Medialis, Vatus Intermedius and Rectus Femoris. Injury of these muscles directly leads to the pain in the thigh, and knee pain. These muscles originate from the hip bone and parts of the femur (Thigh bone) and all 4 parts of the quadriceps muscles ultimately insert into the tuberosity of the tibia. This is via the patella, where quadriceps tendons become the patellar ligament, which then attach to the tibia.

With long hours of sitting and lack of exercise from daily lifestyle, our quadriceps muscles tend to be in a state of weakness due to compensation (lack of strength in support). For instance, at long hours of sitting position, our quadriceps muscle will compensate the iliopsoas muscle weakness (during the shortening of iliopsoas). This eventually makes the quadriceps muscles works exceed its normal force and leads to its injury. When the Quadriceps muscles is at tension, it will cause the patella to move upwards, thus increases the pressure between the patella and femur joint, increases the friction between the articular surface and therefore leads to the knee pain. Tension on quadriceps may also cause difficulty in bending the knee or even tightness and pulling tension at the back of the leg.

由于我们长期久坐，髂腰肌力量下降（肌肉在缩短的情况下），于是在屈髋的过程中，股四头肌会代偿腰肌的屈髋力量，股四头肌做了自己不该多做的功，于是发生了损伤。股四头肌在紧张的情况下，使髌骨向上移动，增加了髌骨与股骨的压力，导致了膝痛。紧张的股四头肌也会造成下蹲受限和大腿后侧的牵拉感。

Strengthening your quadriceps is important to reduce the likelihood of knee injuries or relieving your knee pain. To be exact there is actually more other muscles which may be responsible for knee pain for example the gluteal muscle, iliotibial band etc. 强化股四头肌可以缓解膝痛。之外，除了股四头肌，臀肌，阔筋膜张肌等等也有可能引起膝痛

Below are simple exercises that can be done at home (to stretch the muscles that helps to stabilize your knee) 以下是大家可在家操作的简单的拉伸运动来强化固定膝盖的肌肉 are

1) Squarting下蹲运动

Method: Stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward – about 5 to 20 degrees outward. Look straight ahead and pick a spot on the wall in front of you. You’ll want to look at this spot the entire time you squat, not looking down at the floor or up at the ceiling. As you squat, make sure your knee does not exceed your feet. You can practice it with or without a dumbbell.

Muscles Stretch:

Primary muscles: Quadriceps, Hamstrings

Secondary muscles: Calves, Erector spinae, Gluteals

2)Walking lunge跨步行走运动

Stand straight with your feet shoulder width apart and place your hands on your hips. Step forward with either leg in a long stride. Bend your knee while keeping your back straight. Continue down until your front leg is bent 90 degrees at the knee. Force should be placed on the back of the leg. Pause then repeat with your other leg.

Muscles stretch :

Primary group : Quadriceps

Secondary group: calves, Gluteals, Hip Flexors

3) Quadriceps Stretch

Use a wall as a support while you flex your knee. Hold your knee for a minute. You can repeat it 1 or 2 times daily.

Extra tips: Save time in your workout, do this(at least):

Instead of taking a step at a time, take an effort to stretch your thigh muscles by taking two steps at a time (as seen above)while you are climbing the stairs, I’m sure there should not be an excuse for not being able to this.

Case 1

Female, 35 years old. Anterior knee pain for two days with frequent squatting while cleaning the house for Chinese new year. Weak and thin pulse. Red tongue with thin white tongue fur.

Treatment:

1) Cupping on the external oblique muscle and thigh muscle for 10 minutes while flexing the knee for the lengthening of the thigh muscle (quadriceps).

2) Electric Acupuncture at the greater trochanter (iliotoband locates) and the lateral side of the knee (Liang Qiu acupoint area) for 15 minutes.

3) Medicine: Du Huo Qi Sheng Tang 5g, Chuan Niu Xi 2g for two days.

With only one treatment, the pain subsides. Also, the patient is advised to regularly stretch the quadriceps muscle against the wall as seen in picture 3 above; and avoid cold drinks for a few weeks.