Knee overextension , also known as Knee overextension, this body shape refers to the extension of the weight-bearing knee (tibiofemoral joint) beyond the neutral position or greater than 0 degrees.
Ballet dancers are very common for overextending their knees
When looking at the normal knee joint posture from the side, you can draw a vertical line from the tibia to the outside of the ankle. This vertical line should be able to split the tibia longitudinally. In the body with overextending their knees, most of the calves will be behind this vertical line.
1. The harm of knee overstretching:
Under the body of knee overstretching, the popliteal muscles behind the knee joint are tense, and the patellofemoral joint is compressed in the anterior patellofemoral joint. So the most intuitive impact is pain in the popliteal fossa and patellar joints, that is, pain may occur in front and back of the knee.
In addition, the lower limb biomechanics mechanism changes due to knee overextension. The femur is tilted forward, causing compression of the femur and anterior tibia. When loading weights, the joint capsule and ligament structure at the back of the knee joint are at risk of injury. In severe cases, the anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), or popliteal ligament (ligament at the posterior of the knee) may all be sprained or broken.
Finally, excessive stretching of the knee joint still affects other joints. For example, excessive knee extension is often accompanied by excessive hip extension and reduced dorsiflexion of the ankle, which will directly affect gait and sports performance.
2. Changes in muscle length corresponding to knee overextension
shortened muscle : quadriceps , soleus muscle
elongated muscle : hamstring , popliteal muscle , gastrocnemius muscle
3. How to correct knee overextension
1 , Relax and stretch the quadriceps, soleus muscle
Action 1: quadriceps foam roller massage
Action 2: quadriceps
Action 3: soleus muscle myofascial ball relaxation
Action 4: soleus muscle stretch html ml5
2, hamstrings and gastrocnemius muscle strength training
Action 5: Romanian deadlift
Action 6: Stand stance lift
3, improve proprioception
Action 7: Balance ball squat
Action 8: Single-leg deadlift
4. Internal muscle effect patch:
You can also use internal muscle effect patch to improve knee hyperextension, such as this:
Knee joint slightly flexion, cross the internal muscle effect patch in the shape of the letter "X" on the center of the popliteal fossa, and then fix a bandage on the hamstrings and calf.
Finally, I would like to remind friends who have overextended their knees. You must pay attention to the knee joint posture in daily life, such as avoiding excessive stretching of the knee joint in a standing posture; avoid putting the foot on the table when sitting, which will put the knee in an overextended position.
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