Knee joint movement includes extension, flexion, internal and external rotation and locking movement.

1. The maximum knee extension is 0, which is the most stable position of the joint. The active motion of knee joint is 0 ~ 140, and the passive motion can reach 50 ~ 160. In the range of walking cycle, the knee joint is not completely straight, and the maximum flexion is about 70.

2. The rotation of knee joint is the internal and external rotation of tibia based on femur. When the knee joint is extended to the maximum extent, the tibia can't rotate inside and outside. The angle of internal and external rotation of tibia changes with the flexion angle of knee joint. When the knee joint flexes 90, the tibia actively rotates 30 internally and 40 externally. When the tibia moves passively, the internal and external rotation angle can be increased by 5- 10.

3. The locking action is that the knee joint is extended until the last 20 degrees, and the femur is internally rotated. For every extension of 65438 0 degrees, the femur is internally rotated by about 0.5 degrees. When the knee joint is completely straightened, this rotation activity is finally completed. Locking the knee joint tightly in the most stable 0 position is like tightening a screw, so it is called locking movement.

Method 2

1. Avoid going up and down stairs, stepping on feet, climbing mountains, standing for a long time, holding children and lifting heavy objects, so as to prevent the knee joint from being overloaded and aggravating the illness.

2. Lie on your back, bend your knees and hips, and do bicycle-like movements 2-3 times a day, 50 times each time.

3. Keep doing active contraction of quadriceps femoris 4-5 times a day, each time 10-20 times.

① Non-load straight leg lifting training of quadriceps femoris: The knee joint should be as straight as possible, and the quadriceps femoris in front of the thigh should be contracted. Straighten the ankle as far as possible, slowly lift the whole lower limb about 15CM, then keep the same posture for 5 seconds, and slowly lower the straight leg.

② Weight-bearing straight leg lifting training of quadriceps femoris generally uses 2.5kg sandbags or building blocks to tie the knee joint hanging above the ankle joint, straighten the quadriceps femoris in front of the thigh as far as possible, contract the ankle joint, and stretch back as far as possible, slowly lift the whole lower limb brick or sandbag off the ground, then keep the same posture for 5 seconds, slowly put down the straight leg and repeat.

4. Don't do semi-flexion and rotation of the knee joint to prevent meniscus injury.

5. Do 20-30 weight squats and standing exercises twice a day. The exercise of knee joint hyperosteogeny still needs to be adhered to. The treatment methods described above have no obstacles to various sports, but at the same time, the effect is quite good. But remember, treatment needs to insist on completing a complete course of treatment. Knee joint is one of the joints with heavy load in various activities of human body. Walking, sitting, lying, running and jumping in daily life are inseparable from it, so there are more opportunities for injury. If she can do some knee health exercises to make her blood flow smoothly and her tendons dredge, she can achieve the purpose of strengthening her knees and preventing diseases.

1, knee, knee, knee, knee, knee, knee, knee, knee, knee, knee, knee, knee, knee, knee, knee, knee, knee, knee, knee, knee. Then, press Yanglingquan (located under the head of the tibia and fibula 1 inch) with your thumb or forefinger, and press it left and right/kloc-0 ~1inch.

2, knees folded to the chest: upright position or supine position, the whole body relaxed. Lift your right leg, bend your knees, then put your hands around your knees, keep your knees as close to your chest as possible, pause, release your hands, and restore your right leg to its original state. Then lift the left leg and do the same actions as the right leg, 10 ~ 15 times each.

3. Twist and rotate your knees: put your legs together, bend your knees and squat, hold your knees with your hands, and gently rotate your knees. You can rotate from left to right first, and then from right to left, respectively or alternately 10 ~ 15 times. Be careful to move slowly, not too fast and not too hard.

4. Kneeling: Legs apart, shoulder width apart, knees in both hands, slowly squat down. When squatting, keep your hips as close to your calves as possible, pause for a moment, and then stand up slowly. Doing this for 5 ~ 10 times can exercise leg muscles and increase leg strength.

5. Treadmill: On the supine bed, your arms are extended upward for half a turn. If you hold the handlebar, your legs are raised to a certain height and flexed and stretched in turn to imitate the movement posture of cycling. After doing it for 30 seconds, stop for a while and then continue the operation, which can be done for 3 ~ 5 times. Pay attention to the light action, don't use force, the range of flexion and extension can be from small to large, and do what you can.