Are you making a sound when your knees are squatting or exercising?
Why on earth?
Generally speaking, joints, fingers, wrists, etc. are not active for a long time.
When you twist or stretch it, it will make a sound
Representing pressure on the site, releasing stress by twisting or stretching
This kind of noise is a normal condition.
But in the movement of a squat or knee-related chin,
Do you also hear "sound"?
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In general, if you do a deep squat, it is a kind of injury to your knee. "The old man is old and the old is the second heart", so you can understand the health of a person by doing deep movements. If you are squatting, your knees may be sore or squeaky, which means that your deep movements are not correct. It may also be that your knees have been injured, but not completely recovered. The body is sore that you can avoid such movements. . There are 10 ways to get rid of the sound when you are deep.
Solution:
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1. Strengthen your knees (Strengthen Your Knees.) to strengthen the stability of your knee joints, training the muscles of the feet, in addition to the quadriceps, especially the hamstrings and glutes. . How deep is squatting? It is stated in the text that parallel to the ground is the optimum height.
2. The correct squat action (Squat Correctly.)
The length of the foot and the length of the torso affect the position of the knee when you are deep. According to each person's shape, when squatting, some people's knees may exceed the toes, and some people will not, so the items to be noted should be placed in the following points: Squat Below Parallel. The parallel squats are less trained for the posterior chain behind the body and can cause imbalances in the body muscles. So the recommendation is that the height of the hip joint is lower than the knee joint. Sit Back. The key point of doing squats is that the hips are sitting backwards, not the feet. Knee open. Knees out, Toes out. Train your contraction muscles. Heels on The Floor. Heels on The Floor. The heels are also under pressure when he is squatting from the ground. A lot of weightlifting actions can cause knee injuries, so start with the right action and gradually increase the weight gradually, so that the muscles will load heavier weights under the gradual growth.
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3. Warm-up
Warm up and increase the temperature of your body and the extension of your joints.
4. Improve hip mobility (Improve Hip Mobility.)
The function of the knee is stable, and the purpose of the hip is to be active. When the hip joint lacks mobility, the knee must be compensated back, which will inevitably increase the burden on the knee.
5. Improve the activity of the ankle (Improve Ankle Moblity.)
The same as the fourth point, the lack of mobility of the ankle, the knee must be compensated back, is bound to increase the burden on the knee.
6. Activate the gluteal muscles and tighten the hip flexors .
The hip joints lack activity and also affect the operation of the gluteal muscles. Gain weakness can cause the heel to leave the ground and bend the knee. The soft tissue knees will make a "beep" sound, which is the sound caused by pressure at the joints. Soft tissue massage may be performed by a yoga roller or tennis ball.
8. Learning to jump
Simply put, when you are doing a jump, please don't stand the straight jump of the pavilion, which will put your knees under pressure. The correct way should be a half-baked way to let your muscles apply force and force.
9. Healthy balanced eating
Ingest vegetables, fruits, and healthy fats.
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10. Injured knee
When you stop your knee pain or injury, stop the stretching of the thighs, the hard knees, and the static extension of the para-muscle/adductor muscles. Each training action does not have 100% correct posture, including squats. After all, everyone's origins and muscle groups grow differently, and there is no way to apply a standard to everyone. For example, a person's sole has a low arch, a normal arch and a high arch; while running, there are also excessive valgus, normal and varus. So the idea is not to imitate the actions of others, but to follow the advice given by others to find the action that suits you and is not hurt. This is a more appropriate way.
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