People with bad knees are the best way to exercise. Some people with bad knees think that they should take less exercise to protect their knees, but in fact, doing proper exercise is helpful to their knees. Share the best exercise for people with bad knees.

The best way for people with bad knees is 1. Poor knee generally refers to poor knee function. You can choose some gentle exercises that won't damage your knee joint, such as walking, swimming and cycling.

1, Walk slowly: You can choose some flat roads and walk slowly on the road, which will not damage the knee joint and achieve a certain amount of exercise.

2. Swimming: It is an exercise that consumes a lot of physical strength and can effectively exercise muscle strength. When swimming, the stress on the knee joint is very small, which will not cause impact damage to the knee joint and the knee joint can move freely. Therefore, people with poor knee joints can swim more if possible.

3. Cycling: When riding a bicycle, most of the body weight will be pressed on the seat, and the knee joint will only bear a small amount of force. Cycling can increase the range of motion of the knee joint and help maintain the flexibility of the knee joint.

People with poor knee joints should choose appropriate exercise according to their own situation, and each exercise time should not be too long. Usually pay attention to cold and warmth.

The best way for people with bad knees to exercise 2. Patients with knee osteoarthritis generally have this idea. Poor knee is worn out, so I will rest and try to reduce the wear and tear. But many people with bad knees try to avoid activities in order to prevent knee pain. Their joints will become more and more stiff and their legs will become more and more boring, but the pain will not be alleviated because of inactivity, but it will be more painful to walk. Therefore, we will advise patients to be active and try to maintain and increase the range of motion of joints and muscle strength around joints.

How to exercise if the knee is not good?

1, which sports are suitable for people with bad knees?

Although different people have different conditions and individual differences, the following suggestions are applicable to most people.

① Swimming, walking and cycling are low-impact or non-impact sports, and many arthritis patients can carry out these sports safely. People with bad knees need some adjustment before doing these activities. For example, warm-up exercises and relaxation exercises take longer than the general population.

② Many people with poor knees have weak muscle strength around their knees. This makes the knee more unstable and easy to wear. Therefore, it is very important to exercise thigh muscle strength deliberately. For example, squatting against the wall, lying flat and lifting your legs straight is a safe and effective thigh muscle exercise.

③ Exercise is not limited to proper physical exercise. Usually, relaxing housework and living activities are also good for joints. For example, it includes relaxing housework, shopping, gardening, cleaning sidewalks and driveways, caring for children, caring for the elderly, taking a leisurely walk and exercising in the swimming pool.

2. Avoid excessive exercise.

No exercise is not good, and exercise is not good, which will aggravate wear and illness. So, how do you judge whether your activities are excessive?

Teach you a simple judgment method, the 2-hour pain principle proposed by American Arthritis Foundation and Arthritis Self-management Course. It means that if the patient's pain in the affected joint reaches or even exceeds 2 hours after exercise, it means that he is too active and should reduce the amount of exercise.

Step 3 pay attention to "rest"

Special reminder, although everyone is encouraged to exercise, "rest" is also very important. Friends with bad knees should deliberately arrange rest during the day. These intervals can provide opportunities for our joints to breathe and repair themselves, thus avoiding pain and inflammation.

In addition, rest is not just a "stop". Alternating light and heavy tasks is another way to relieve joint pressure. Many friends with bad knees deliberately alternate sitting and standing activities to reduce joint traction. If you need to sit all day, you can get up regularly to move your joints. If you need to stand in one place for a long time at work, you can put a piece of wood on the ground and step on it alternately with your feet to reduce traction.

The best exercise method for people with poor knees 3 For patients with poor knees, there may be only knee discomfort and pain in the early stage, and the symptoms are mild, which can be improved by some exercise methods, including quadriceps exercise, walking slowly, swimming, squatting, yoga, etc. And pay attention to the gradual exercise, the amount of exercise should be from less to more.

1, quadriceps femoris exercise: you can do isotonic contraction, that is, keep the thigh still under load, or do isometric contraction, that is, keep the leg posture unchanged and increase the load, which is good for strengthening quadriceps femoris strength. With the strengthening of quadriceps femoris strength, the pain and stability of knee joint will gradually improve, which is conducive to the rehabilitation of knee joint function;

2, walking slowly: In addition to static functional exercise, you can also exercise your knee joint through aerobic exercise. The first is walking slowly, which is suitable for people with poor knee function. Especially in the stage of knee joint repair, the pain is not particularly obvious, and walking slowly and gradually adapting is a better exercise mode.

3, swimming: especially breaststroke, can fully exercise the knee joint, the human body bears a certain buoyancy in the water, when doing the same action, the impact on the knee joint cartilage will be relatively small, so you can exercise the knee joint through swimming in daily life;

4. Yoga: Under the guidance of a professional rehabilitation teacher, it is best to exercise the knee joint to a certain extent through stretching, such as downward dog posture, or full-body exercise, including flat support.

Therefore, when the knee is not good, the symptoms can be effectively relieved by static muscle contraction exercise, and at the same time, external force should be avoided to damage the knee, so as not to aggravate the injury of the knee joint. If the knee is not good, the effect of improvement through exercise is limited. You need to see a doctor in time for relevant examination, and a professional doctor will make a clear diagnosis and make corresponding treatment.

The best exercise method for people with poor knees 4 Patients with poor knees can exercise in the following ways:

1, ensure the range of motion of the knee joint: diseases of the knee joint may affect the range of motion of the knee joint, so it is necessary to ensure the range of flexion and extension of the knee joint during exercise to avoid affecting normal life due to the limited range of motion of the knee joint. Patients should bend and stretch their knees dozens to hundreds times a day to ensure normal flexion and extension angles.

2. Muscle exercise: through the resistance of leg flexion and extension, it is very important to strengthen thigh muscles and calf muscles and restore the stability of knee joint, which can keep the clinical symptoms of knee joint stable, avoid the continuous development of diseases and affect the function of joint.

Through the above methods, the condition of patients with poor knee joint can be kept relatively stable, and the continuous progress can be avoided from affecting normal life, work and exercise.