Sports scientists have found that if the strength of the buttocks is insufficient, it may cause the knees to ache easily after running. This is called patellar joint pain syndrome, which affects the muscles at the front of the knee. Weak gluteal muscles can also affect the effect of running, as they cannot control the movement of the legs when running, all of which can cause unhealthy pressure on the knees. The authoritative American sports magazine "Runner's World" has developed an exercise plan consisting of four movements, which should be done three times a week. This can strengthen the gluteal muscles and prevent knee problems during running.
Sports scientists have found that if the strength of the buttocks is insufficient, it may cause the knees to ache easily after running. This is called patellar joint pain syndrome, which affects the muscles at the front of the knee. Weak gluteal muscles can also affect the effect of running, as they cannot control the movement of the legs when running, all of which can cause unhealthy pressure on the knees. The authoritative American sports magazine "Runner's World" has developed an exercise plan consisting of four movements, which should be done three times a week. This can strengthen the gluteal muscles and prevent knee problems during running.
1. Lunge leg presses
Relax your shoulders and back. Take a step forward with one foot, landing on the heel first, then the entire foot. Bend your knees at a 90-degree Angle, with your thighs parallel to the ground. Bend your knees at a 90-degree Angle with your toes touching the ground. At the same time, keep your body upright. Return to the starting position, change directions, and do 10 repetitions on each foot.
2 Side plank yoga
Lie on your side, bend your elbow on the same side, support your upper arm on the ground, and support your body with the outer side of your foot on the same side. Slowly raise your hips to form a straight line with your body. Beginners can bend their legs to reduce the difficulty, hold for 15 to 20 seconds, then switch sides and repeat the same movement.
3 Single-leg bridge yoga
Lie on your back on the ground with your knees bent. Use your gluteal muscles to lift your hips. Once you find your balance, raise one foot and place your ankle on the knee of the other leg. Hold this position for more than 5 seconds. Switch feet and do it again. Do it 5 times for each foot.
4 Step backward upwards
Stand in front of a step about 20 centimeters above the ground with your back to the steps. Take a step back, place one leg on the step with the toes pointing straight ahead, and keep the knee of the other leg straight to maintain balance. Then return to the starting position and do 10 repetitions on each foot.
