Joint activity training PPT

The core conclusion is this: there is no universal movement in joint mobility training. The core principle is "first align, then control and stabilize, then expand." All training that is divorced from the foundation of the own joints and blindly pursues the maximum range of motion will cause chronic damage to the joints. This is the most practical conclusion I have come to after six years of doing sports rehabilitation and handling nearly a thousand joint injury cases.

Two weeks ago, I met a 22-year-old female college student. She was doing hard compression on her hip joint in order to practice the one-line horse. She originally wanted to improve her crotch pain after sitting for a long time. However, after the compression, her hip snapped more and it hurt even when she walked. An MRI revealed that the labrum was slightly damaged. This is a typical example of not understanding the boundaries of movement of her joints and exerting too much force.

Speaking of which, there are actually two different schools of thought on mobility training in the circle, so there is no need to compete with each other. One school of thought is the traditional "mobilization first" approach to rehabilitation. They believe that the adherent joint capsules and contracted ligaments should be loosened first, and the range of motion will naturally increase. This idea is really useful for patients who have been immobilized for a long time after surgery and whose joints have developed adhesions. I have met a patient who had a fractured ankle before and had his cast removed, and he could not hook his foot back. We gave him a week of joint mobilization combined with wax therapy, and most of his range of motion was restored. The other school is the functional training school that has become popular in recent years. It advocates "stability first" and believes that if the muscles around the joints cannot be controlled, even if the range of motion is loosened, they will easily shake when moving, which will increase the risk of injury. This idea is especially suitable for ordinary fitness enthusiasts and office workers who sit for a long time. For example, many people have tight shoulders, and they stretch their shoulders when they come up. In fact, activate the rotator cuff and serratus anterior muscles first, and then do hand-raising movements. Without straining, the range of motion can be increased by two centimeters. The essence of the two factions is that they are suitable for different groups of people, so don't just stick to one method.

Let’s talk about some small details that everyone can use directly. Don’t be too shabby. They are all made through mistakes. For example, when training shoulder joints, don’t just do 360-degree circles. When I was working out before, I foolishly stepped on this pit. I circled my shoulders for 5 minutes during the warm-up. As a result, the acromion impingement hurt for almost half a month. I later learned that people with tight shoulders should not do large circles. The humeral head tends to move upward and get stuck in the soft tissue under the acromion. The more you practice, the more painful it becomes. It is better to do a 1-minute pendulum training first. Lean your upper body forward and let your arms hang naturally. Pull the humeral head down first to make room for the joints, and then it will be much smoother to raise your hand.

Another example is the knee joint. Many people like to squat on the wall quietly when their knees are stiff. They insist on squatting to 90 degrees, saying that it is effective. Last time I met a retired aunt who had degenerated knees. I heard from my neighbor that squatting quietly could help her knees. After squatting for a week, she was so painful that she couldn't go downstairs. In fact, for people with patellofemoral joint wear, the greater the squat angle, the greater the pressure on the front of the knee. You can just squat to the maximum angle where your knee does not hurt. Even if it is only 15 degrees, it doesn't matter. What you are practicing is muscle control, not how deep you can squat.

There are also many people asking about hip openings. Don't do splits and press hard at the beginning. You first use a foam roller to roll your gluteus maximus and gluteus medius for 10 minutes, and then do a few clam openings and closings. If you do splits again, you will definitely do more than you just did. Most people's hip tightness is not caused by hard ligaments at all. It's caused by gluteal muscles that are as stiff as rocks. They can't move by pulling on the bones. Loosening the muscles is much more effective than pressing the ligaments.

Oh, by the way, there is another point that many people ignore: if you have been practicing for almost two weeks and your range of motion has not increased at all, or even the pain becomes more and more painful as you practice, don’t force yourself. There is a high probability that there is a problem with the joint alignment. I used to adjust the ankle dorsiflexion of a runner. He used to press his ankle against the wall every day. After two months of pressing, he still squatted down and raised his heels. Later, I felt that his fibular head was a little misaligned, so I gave him a slight break. He pressed his ankle the same day and he was able to press against the wall. In this case, no matter how much you practice, it is useless. The real thing is to find a reliable rehabilitation practitioner to evaluate the alignment first.

To put it bluntly, joint mobility training is to "maintain" your joints. It is not about comparing who can do the splits or who can circle the shoulders. After practicing, if you feel that your hands are not stuck, squatting is not painful, and you can walk smoothly, then you have practiced it correctly. There is really no need to follow the trend of Internet celebrity movements. What suits you is the best.