2. Anti-inflammatory drugs: Non-steroidal anti-inflammatory drugs (NSAIDS) are more effective. You can take ibuprofen and other anti-inflammatory drugs 10 ~ 14 days continuously, but it should be noted that if you exercise vigorously within half an hour after taking the drug, the gastrointestinal blood flow will decrease, and the drug absorption will be slow or incomplete, which will make the curative effect worse. At the same time, ibuprofen can cause gastrointestinal adverse reactions, so patients with gastritis and gastric ulcer should use it with caution.
3. Moderate exercise: Exercise can strengthen the muscles that support the knee joint, so don't stop moderate exercise. However, two things should be avoided when the knee joint hurts: running and leg stretching on fitness equipment, both of which will cause serious damage to the joint. Walking, cycling and chain exercise have little damage to joints and can consume calories, which is more suitable for patients.
4. Dietotherapy: Studies have found that low-fat milk can relieve knee arthritis. Calcium in milk is much more active than calcium tablets and can be absorbed by human body. This is a good way to supplement calcium, so you can always drink milk to prevent knee pain. Another study shows that people who often eat fruits rich in vitamin C have less joint pain, because vitamin C can prevent and treat diseases such as osteoporosis and arthritis caused by lack of collagen.
5. Lose weight: If obese people can lose weight, they can greatly relieve knee pain. Studies have shown that every loss of 1 pound in the human body is equivalent to a loss of 5 pounds in the knee. Exercise and healthy diet can reduce weight, effectively prevent knee pain and restore joint function. A study published in the Journal of American Medical Association found that after losing weight 10%, patients' joint pain was relieved, their function was improved and their mobility was improved.
Question 2: How to relieve knee pain after exercise How to relieve knee pain after exercise;
1. Knee hurts after exercise, so you should rest in time and relax your joints. Hot compress your knees with hot water.
2. Make full preparations for activities before exercise, raise body temperature, eliminate the stickiness of muscles and ligaments, make muscles supple, and strengthen the extensibility of ligaments, thus reducing the pressure on knees during exercise. Enhance the range of joint motion, secrete more synovial fluid and reduce knee joint wear. It makes it easy for practitioners to stretch and contract during exercise, and also obviously improves the coordination during exercise.
3. Improve the movement mode of knee joint and increase exercise to improve the stability of knee joint. For example, lie flat on the bed, straighten your knees, and raise your straight legs under no load. When there is no obvious pain reaction in the knee joint, you can use waste clothes as sandbags and put them on the instep to do straight leg weightlifting exercises.
4. Increase the amount of exercise to exercise leg muscle strength and promote blood circulation. For example, holding the back of the chair with both hands, standing up and doing squats. At the beginning of exercise, keep your knees at a certain height and don't bend at will. When there is no adverse reaction, gradually deepen the degree of knee flexion. This can effectively speed up the blood circulation of muscles.
5. Reduce unreasonable exercise that easily causes knee pain. For example, people with knee discomfort need to do knee exercises repeatedly, which will only make the joints more worn. Avoid running, jumping and squatting for a long time, and reduce or avoid climbing stairs.
6. Improve self-protection awareness, don't kneel or take things often, and try not to sit on a low stool or sleep in a low bed, so as not to increase joint friction and load.
7. Strengthening the exercise of leg muscle strength, especially the strength of thigh muscle, can provide corresponding protection for knee joint. The quadriceps femoris and tensor fascia lata in the front of thigh are stronger, which can reduce the impact on patella and meniscus during exercise and cause a lot of pain in the front of knee. Tensor fascia lata is related to iliotibial tract, and a lot of pain at the outer edge of knee joint is also related to iliotibial tract. There are many ways to practice thigh muscles, such as sprinting, squatting, climbing stairs, squatting against the wall and so on.
Question 3: My knee hurts so much that I can't walk. How to relieve the pain? Usually keep warm and do some simple exercise. Eat mangosteen plus Shugu Zhitong ointment.
Question 4: How to relieve knee pain? Your condition is caused by excessive exercise, cold and knee strain. If you want to relieve the current symptoms, you can use hot compress to relieve them. After heating, it can be wrapped in a towel with a big salt or warm water bag and applied to the knee joint, which can effectively eliminate local spasm and relieve the current symptoms. Be sure to keep your leg muscles and ligaments warm and avoid catching cold in the wind, so as not to aggravate the symptoms. In addition, pay attention to the warm-up activities before the next exercise, and it is best to wear knee pads, which can protect the knee joint well. I hope it helps you.
Question 5: Can you still exercise with knee pain? What exercises can relieve pain? It's best to rest for a few days and exercise after the pain stops.
The joint that is really not prone to arthritis is the "stable joint". Because only when the joints are stable, the cartilage is not easy to wear and tear, and the chance of arthritis will be reduced accordingly. When the muscles around the knee joint are strong enough and elastic enough, it can greatly help the joint to "decompress", so that the joint surface will not bear too much pressure, causing cartilage wear and pain. Friends who often play football, this muscle is relatively strong, and their legs are very tight. We can basically touch this muscle shaped like a "tear drop" with our hands. Under normal circumstances, patients with knee joint discomfort will have different degrees of atrophy of this muscle. If we strengthen this muscle through correct exercise, the pain of knee joint will be effectively relieved, and the occurrence of knee osteoarthritis can also be effectively prevented.
1, Toe practice sitting on the bed or floor, you can put a small towel under your knees, put your hands on the inner thigh muscles, and step on your toes at the limit angle 10 second. Your hands can feel the contraction of the inner thigh muscles.
Repeat 10 times as a group. When you feel that the muscles in the inner thigh are getting stronger, you can increase the angle of your toes stepping on the ground.
2. Sit on the sofa or chair with the ball in your leg, put the yoga ball between your legs, and tighten your strength to contract the thigh muscles. When reaching the limit, stick to 10 second and repeat 10 times as a group.
3. Bend your knees and practice your feet apart. The distance between your feet is greater than the shoulder width, and your feet are at a 45-degree angle with your body.
Kneel slowly until the included angle between the knees is about 120 degrees;
Use the strength of the inner thigh muscles to stand up slowly, put your fingers on the inner thigh muscles and feel its contraction;
Do 10 times in each group, and do 3 groups every day.
4. On the basis of knee bending, put a yoga ball between the back and the wall, so that the inner thigh muscles not only provide upward strength, but also need to resist forward strength.
Do 10 times in each group, and do 3 groups.
The above actions require persistent practice. After a period of time, you will feel that the symptoms of your knee pain will be significantly improved.
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