Does the popliteal fossa hurt after anterior fork operation? Understand four kinds of training

It is believed that many people after anterior fork surgery have more or less discomfort at the back of popliteal fossa (popliteal fossa is located in the rhombic space behind the knee joint), or the back of thigh is often as tense as a cramp because the tendon is located in popliteal fossa tendon. In daily life or when going down stairs, there will be leg weakness or discomfort, leg weakness at the knee position, but unable to return to the sports field.

● If you have these symptoms, it may be that your hamstring muscles have no strength and need to be trained.

Postoperative patients usually suffer from long-term immobilization of the legs, resulting in atrophy of the whole thigh muscles. We pay most attention to the strength of quadriceps femoris in the front thigh, thus ignoring the strength of hamstring muscle in the back thigh. Not knowing the strength of hamstring muscle is also very important for maintaining the stability of knee joint.

0 1 Why is the hamstring muscle so important?

The hamstring muscle is the muscle group at the back of thigh, including the semitendinosus muscle, semimembranous muscle, long head and short head of biceps femoris, and the hamstring muscle corresponds to the strength of quadriceps femoris.

We usually remove the tendon from the semitendinosus muscle. Semitendinous muscle and semimembranous muscle are located in hamstring muscle, starting from ischial tubercle and ending at medial tibial condyle.

The biceps femoris is located outside the hamstring muscle and divided into two heads. The long head starts from the ischial tubercle, and the short head of biceps femoris starts from the thick strand and ends on the lateral tibia and fibula.

biceps femoris

The main function of its contraction is to bend the knee and extend the hip joint backward, which is an important dynamic stable structure to maintain the stability of the knee joint, especially to prevent the tibia from moving forward excessively.

Therefore, when our hamstring muscle is weak, it will cause the tibia to move forward, bend your knees and stretch your hips. Therefore, we should carry out proper training to help us maintain the stability of the knee joint and resume exercise as soon as possible.

02 functional training guide

(1) Lie prone and bend your knees.

Lie prone on the bed, elastic belt on the ankle joint, outside the bed below the calf, slowly bend your knees to the end, and then slowly straighten them to the end. Repeat this process 15-20 times, 3-5 groups a day. This training is suitable for patients with poor hamstring strength.

(2) elastic belt hook leg.

Sit by the bed or in a chair, tie the elastic belt at the ankle joint, don't lift the thigh, hook it to the end with the strength of the back of the thigh, and straighten it slowly, but don't straighten it quickly.

③ supine hook

Lie on your back on the yoga mat, put the yoga ball under your calf, lift your hips off the ground, don't put it down during the hook, and hook the ball back with the strength of the back of your thigh.

④ Centrifugal training of hamstring muscle.

Trainer's legs kneel on the balance pad, ankle joint is in dorsiflexion state (toe hook), toes are bent, and helper's hands are placed behind the trainer's ankle. When the trainer goes down, the helper leans forward slightly and presses down hard at the same time, and when he gets up, the helper leans back slightly.

I suggest you practice while knowing yourself. If you feel uncomfortable or painful during training, please stop training immediately or choose the recommended offline store for evaluation.