To maintain joints, in addition to training muscle strength, but also training fascia?

En términos generales, the movements of exercising muscles are familiar to everyone. The most common ones are squats, lunges, push-ups and sit-ups, Etc. In comparison, fascia training is much less popular. What exactly is fascia training doing? How to practice? And, why does exercising the fascia protect the joints?

1.The strength of the chain is not high enough

The most common health education exercise for degenerative knee arthritis is the straight leg raise (sitting on a chair, one foot on the ground, the other knee is forced to straighten and then put down), using this movement to exercise Chain the muscles on the front of the thigh, and the biggest advantage of this action is that it is very simple, and it can be done almost no matter how old you are.

Sin embargo, the biggest disadvantage of this exercise is that it is too simple. No matter who you are, you can easily do 2, 30, or even 7 O 80 reps. The thigh muscles will not feel too sore after the exercise. For some people, this exercise is considered to be a very low-intensity exercise. Claro, the benefits of the training will not be very good. Even if you practice for three months or even half a year, your muscles will not necessarily become larger, and your muscle strength will not be obvious. Increase, in this way, Claro, the benefit of protecting the knee joint is not large. I believe that many people who train in this way feel the same way.

2.The exercise area is not wide enough

To protect the joints, especially the joints of the lower limbs, it is usually not necessary to strengthen the muscles of one part to reduce the burden on the joints. The lower extremity joints bear the weight of the whole body from top to bottom. Por ejemplo,, when the knee joint bears the burden of standing, walking or running, the weight plus the acceleration of gravity will have a great impact on the knee joint, but the force of this impact is not. Simply exercising the muscles of the thighs is enough to share, and these forces will pass through the trunk, hip joints, and then down to the knee joints. If the trunk and hip joints can share some of the pressure, then the knee joints can reduce a lot of the burden.

To save the knee joint, it is far from enough to train the thigh muscles alone. The core and gluteal muscles must be trained, so that the effect will be good. In particular, many patients with knee joint degeneration often feel knee joint pain when they use squat or other knee joint weight-bearing methods to perform thigh muscle strength training, and this pain will inhibit the effect of thigh muscle strength growth, while exercising On one side of the pain, the muscles will not become stronger at all, which is equivalent to ineffective exercise.

por lo tanto, at this time, it is better to train the core or gluteal muscles first. On the one hand, it is not easy to inflame the knee joint. Por otro lado, it can also help the thigh to protect the knee joint. After the core or gluteal muscle strength is improved, then strengthen the strong leg. For the exercise of muscle strength, at this time, the trunk and hip joints are shouldered together, so the knee joints will not be inflamed and painful due to the burden.

3.Only train the muscles, but not the fascia

En términos generales, everyone is familiar with the movements of exercising muscles. The most common ones are squats, lunges, push-ups and sit-ups, Etc. These muscle strength training movements have been introduced in detail in many books on the market. And it’s easy to find a professional coach to guide you.

In comparison, fascia training is much less popular, and there are not many books on fascia training on the market. Although some sports training schools have begun to pay attention to fascia training in recent years, they have begun to notice that the integration and fluency of movements have an impact on athletic ability, no less than that of muscle strength training, but there are still many people who still do not understand What exactly is fascia training doing? How to practice? And, why does exercising the fascia protect the joints?

To explain the powerful benefits of fascia training, let’s start with new findings from fascia research. Primero, the two mechanisms that protect the joint are the muscle and the ligament, the epimysium and endomysium of the muscle, etc., which eventually converge to form a tendon and then attach to the bone, while the ligament covers the joint and connects the two.Therefore, the strength of the muscles becomes the first line of defense to protect the joints, and the ligaments are the second line of defense.

En términos generales, when treating joint problems, we will look to see if the muscles near the joint are too weak, or if the ligament is torn and damaged, which leads to instability of the joint, and gradually causes joint inflammation, wear and degradation. Sin embargo, the above theory misses an important property of fascia. The study found that the myofascia can be directly attached to other fascia, not necessarily to the bone. por lo tanto, the myofascial force can skip the bones or joints and be transmitted directly through the fascia. Such transmission methods include: What’s the benefit? Since the force does not pass through the joints, the impact on the joints can be greatly reduced.

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