01/10/2022
哇 髖膝踝 三關節環環相扣，臀肌幫助髖外旋與內旋
除了練上肢，下肢也很重要喔😎
【 The relationship between knee joint and pain 】
【膝關節與疼痛之間的關係】
【中文版於英文下方】
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The invisible killer of knee joint: Gluteal muscles
膝蓋的隱形殺手"臀肌"
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Have you had long existing knee pain but have no clue why?
Your problem might not necessarily be your knee, but dysfunction from gluteal muscles. The dysfunction of gluteal muscle could lead to loss of control in hip joint. As a result, your knee hurts!
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Simply categorize the lower extremity into three parts, hip, knee and ankle.
Hip joint: Stability, mobility and generating power
Knee joint: Connects the kinetic chain
Ankle joint: Stability and mobility
When there is dysfunction in hip joint, the second largest joint will take over the role of the hip. Compensation the function of hip and overload the knee joint come along. As the time goes by, the discomfort comes.
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In most of the cases, hip joint instability result from gluteal muscles dysfunction.
the main functions of gluteal muscles are hip abduction and external rotation
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People with gluteal muscles dysfunction will,
1. (static standing posture) Show signs of anteriorly tilted pelvis, internally rotated hip joint and knee-pit facing outward
2. (single leg stance posture) Show signs of contralateral pelvis drop, shaking of knee when squatting down
3. (double leg squatting) Show signs of both knees diving in, and posteriorly tilted pelvis at end range squat
The signs above are telling us you have dysfunction gluteal muscles.
【Gluteal exercises】
It’s always not an easy training for people with gluteal muscles dysfunction. Most of the time, the gluteal muscles exercises from the social media would only increase your knee pain and lower back pain.
Before we start to train our gluteal muscles, we need to understand what’s the correct and proper “feeling” of gluteal muscles contraction. Therefore, we can try the following steps to activate our gluteal muscles.
(Non-functional movement: activation of gluteal muscles)
1. Squeezing buttock in lying face-up position (tactile feedback from the surface)
2. Clamshell exercises (position the hip joint in flexion and abduct/ externally rotate hip joint)
(Functional movement: training of gluteal muscles)
1. Bridging exercise (aiming the force on the gluteal muscles by slight posterior rotation of pelvis)
2. Hip hinge in kneeling position (the force is purely from hip in this position)
Make sure you follow steps so that you don’t hurt yourself!!
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【膝關節與疼痛之間的關係】
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膝蓋的隱形殺手"臀肌"
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長期膝蓋痛，卻找不出原因嗎？ 你的問題可能不是來自膝蓋，而是臀肌失。能導致髖關節控制出現問題，使膝蓋成為受害者囉！
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我們可以將下肢3個關節(髖、膝、踝)，
已功能分類的方式簡單區分一下!
髖關節：穩定、活動、發力
膝關節：傳遞力量
踝關節：穩定、活動
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當髖關節出現問題後，第二大的膝關節取代了它，替它做了不該做的事情，導致膝蓋超負荷壓力過大，長期下來不適感就會慢慢出現~
通常導致髖關節出現不穩的跡象都是因為臀肌的失能所致。
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臀肌主要產生的動作為髖外展與髖外旋。
【 臀肌失能的人 】
從靜態站姿下經常會觀察到，骨盆前傾、髖關節內轉、膝窩朝外。
從單腳站立動作下會觀察到，骨盆往對側掉落、下蹲時膝蓋晃動無法穩定 。
從雙腳蹲的動作中會觀察到，雙腳膝蓋內夾、蹲到底時易出現骨盆後傾。
以上這些現象都是在告訴你，你的臀肌可能失能囉～
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【臀肌運動】
臀肌失能的人，訓練臀肌並不是一件簡單的事情，若照著網路上的美臀訓練可能只會讓你的膝關節及下背部越來越不舒服~
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首先訓練臀肌之前我們必須知道臀肌收縮的感覺，因此可以透過以下的動作順序來喚醒臀肌並訓練它!
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( 非功能性動作:啟動臀肌 )
1. 仰躺姿下夾屁股(透過床面的觸覺回饋讓臀肌更好收縮) 。
2. 蚌殼式開腿(將髖關節擺位於彎曲狀態讓臀肌些微伸展後做外展及外轉動作) 。
( 功能性動作:訓練臀肌 )
1.橋式(透過骨盆後傾動作抑制掉大腿後肌群使張力集中在臀肌上)。
2.跪姿髖絞鍊(跪姿下髖絞鍊動作可以讓力量直接作用在臀肌上) 運動。
時一定要注意動作的安排才不會本末倒置囉~
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Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
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