今天见了physical therapist，跟她讲了我的情况，她完全同意我的情况是需要训练对臀部旋转非常重要的臀中肌（Gluteus Medius）。因为我们平时活动很少机会训练这部分肌肉，所以比较弱，这样我们跑步需要转弯时会用膝盖来转弯以至于造成对膝盖的损伤。还有女士一般喜欢膝盖向内弯曲也对膝盖不好。
下面分享几个常见的比较有效的训练：
Exercise 1. Lateral step down
Begin by standing on a platform or step with one leg hanging off the edge. Maintaining an upright position, bend at your knee and hip, slowly lowering your foot to the ground, then return up to the starting position and repeat.
Tip: make sure not to let your trunk bend forward or your knee collapse inward as you lower your foot to the ground.
Exercise 2. Backward monster walks
Begin in a standing upright position with a resistance band looped around your ankles. Slightly bend you knees into a mini squat position. Step diagonally backward with one foot, then slowly bring your feet together. Repeat in the opposite direction.
Tip: Make sure to keep your chest upright and do not bend your knees forward past your toes.
Exercise 3. Hip abduction with resistance loop
Begin in a standing upright position with a resistance band looped around your ankles, holding a stable object for balance. List one leg to your side, keeping your knee straight. Return to the starting position and repeat.
Tip: Make sure to keep your abdominals tight and your back straight during the exercise.
Exercise 4. Side sepping with resistance at ankles
Begin tanding uptight with a resistance band looped around your ankles. Bend your knees slightly so you are in a nimi squat position. Slowly step sideways, maintaining tension in the band.
Tip: Make sure to keep your feet pointing straight forward and do not let your knees collapse inward during the exercise.
Exercise 5. Supine Brighe with resistance band
Begin lying on your back with your arms laying at your sides, your legs bent at the knees and your feet flat on the ground, with a resistance band secured around your legs. Maintaining tension in the resistance band, tighten your abdominals and slowly lift your hips off the floor into a bridge postition, keeping your back straight.
Tip: Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.
In the end, adding these two mentioned in this link: https://www.precisionmovement.coach/improve-hip-internal-rotation/ I copy pasted the main part not sure it will show up well. This article also explained why inproving internal hip rotation can fix knee pain.
Exercise 6: 90/90 Liftoff
- Face a wall and lean slightly into it using your hands for support
- Raise your leg to the low position (~45 degrees)
- Keep your knee at a 90-degree angle
- Internally rotate your hip by twisting the top of your raised thigh toward your midline
- Hold for 5-10 seconds
- Externally rotate your hip by twisting the top of your thigh away from your midline
- Hold for 5-10 seconds
- Raise to the mid-position (~70 degrees)
- Repeat steps 4-7
- Raise to the high position (~90 degrees)
- Repeat steps 4-7
Exercise 7: 90/90 Liftoff
- Get into the 90/90 position
- Drive the back ankle toward the ceiling (the one where the inside of your knee touches the ground)
- Rotate from the thigh
- Hold for 10-15 seconds
- Slowly return the foot to the ground
- Gradually relax the hip muscles
