How to improve knee hyperextension? Can daily training be improved?

Under normal circumstances, our thighs and calves are in a straight line, and knee hyperextension is also called knee hyperextension, that is, thighs and calves are not in a straight line, knee hyperextension and knee depression. As shown in the figure, the leg shows obvious reverse bending, which is hyperextension.

1, improve the plantar bearing mode.

① Roll slowly between heel and forefoot for about 5 seconds, and roll in one direction for 30 seconds to 1 minute. (2) Loose ankle joint and loose peripheral ligaments (use with caution and consult a doctor).

2. Enhance the stability of the knee joint

Balance and stability exercises such as strength training of quadriceps femoris and hamstring muscles. ① Practice three groups of March lunges and squats, 20 times in each group. ② Strengthen the hamstring muscles, starting from the gluteal bridge, then follow the ground with both feet, and gradually move forward with both feet until the knee joint is almost straight. Repeat three groups with five back and forth.

3. Improve the hyperextension mode: ① Bend your knees and slightly extend your knees to reach the neutral position, and you can use external force. ② Crawling backwards with the head and spine in a straight line can effectively avoid overstretching. ③ Climbing stairs backwards can effectively avoid overstretching.