When people hear that someone has knee pain or know that you have this condition, they often recommend each other to do a certain exercise, that is 'wall squat'

One, knee problems are relentlessly bothering many people

If you are a sports lover, and you once loved basketball or football, when you casually demonstrate your enhanced jumping ability and incredible speed on the court, suddenly you fall to the ground because of pain in your knee

Or you are just an ordinary office worker in the crowd, rushing to go home after work, you are forced to watch the car get further and further away because of knee pain

Or perhaps you have reached an age, how many times your knee has been painful, how painful it has been, you have already forgotten, but this pain has accompanied you through many seasons

The knee is used very frequently in our human body, and its pain affects our life and work to a certain extent. Our daily walking or climbing stairs, or even just standing and squatting, these basic actions can make us feel difficult because of knee pain

Although the knee occupies a small area in our human body, it does not affect its complex internal structure. It is made up of many 'parts' together, such as the meniscus, ligaments, etc. These are things that everyone has heard of, and there are also many 'parts' that people have never heard of. Once the knee is injured, surgery is the only way to treat it, and there is no better way to restore the 'parts', so doctors suggest that we protect the knee byHardening the quadriceps muscles

Two, what are the reasons for strengthening the quadriceps muscles?

Below is the anatomical picture of the quadriceps muscles

The quadriceps muscles are made up of four straight muscles, lateral muscles, inner muscles, middle muscles, and quadriceps muscles

Because of these muscles, the knee can smoothly complete the action of straightening the knee, and also comprehensively wraps the knee

From the picture, we can easily understand that we need to strengthen the quadriceps muscles. Of course, there are also many studies that can prove this point

When we talk about this, most people have realized that we need to find ways to strengthen the quadriceps muscles, and we cannot put too much pressure on the knee, so many people think ofWall squatThis posture. The action is simple, easy to learn, and does not need to bend and straighten the knee back and forth, from the surface, it can effectively reduce the abrasion of the knee, and the quadriceps muscle can receive long-term force in this action, so it can strengthen the quadriceps muscle

Over time, people have become accustomed to using wall squat as a special exercise to resist knee pain

However, this is not the case. Even if this action can strengthen the quadriceps muscle, people with knee pain have not achieved obvious relief even after exercise. In daily life, they still cannot properly activate their knees

What's the reason?

Wall squat allows the quadriceps muscles to achieve effective endurance, which is undeniable. However, whether our knees are healthy is not only affected by the quadriceps muscles, the hamstring muscle group is also influencing the stability of the knee joint

The posterior chain muscle group consists of the vastus medialis, vastus lateralis, vastus intermedius, and rectus femoris

They cooperate together to help the knee complete the bending action, while also exerting a restraining effect on the knee joint, so they can play a very important stabilizing effect

There is a study thatThe proportion between the hamstring muscle group and the quadriceps muscle group during force generation will seriously affect the health of the knee jointTheir proportion should maintain a value of 0.6 or above, if it is higher than 0.6, it will increase the risk of injury

Another study found that, while ensuring the completion of the action, if you do the squat action with two legs, and require the quadriceps muscle to generate more force, and if you do single-leg training, such as the arabian split, it will stimulate their best ratio, which can help protect the knee joint

We can conclude that, compared with the training of two legs, using single-leg training action can maintain the knee joint more stableAt the same time, it can also

Help shape the hips, provided that the action must be mastered correctly, so that it can be practiced repeatedly

Three, let's talk about the basic points of the single-leg split squat action:1, when performing the action, let

the knee align with the second or third root of the foot

so as to avoid the bone abrasion2, the hip joint should remain stable, at the same heightotherwise it will affect the force of the hamstring muscle group

3. When performing the action,the knee should not exceed the position of the foototherwise it will make the quadriceps muscle receive more force, which will also lead to the hamstring muscle group receiving less force

Ending remarksIf the purpose of training is rehabilitation, then we must consider all aspectsBecause the body is a whole, it needs a balanced tension, not just focusing on one area

I hope this article can help those who need it