Knee joint is one of the joints with heavy load in various activities of human body. Walking, sitting, lying, running and jumping are indispensable in daily life, so there are more opportunities for injury.
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.