How do young people relieve knee pain?
How to relieve knee pain
The body is made up of countless? Small parts? Composition, each one? Small parts? Very important. Perform your duties and responsibilities. The knee joint is also a small part of it, and it is a load-bearing joint. If the knee joint hurts, will it bring life if you don't control it hard? Huge? The influence of. Some people say: What is the function of the knee joint? Walking? , no? Walking? What does this mean? Does that mean you can't arrive on time? The outside world? Look around, then your social value will not be reflected.
Knee joint pain in middle-aged and elderly people is mostly caused by knee osteoarthritis. Osteoarthritis of knee joint has many names, such as deformed knee joint disease, degenerative knee joint disease, proliferative knee joint arthritis, hypertrophic knee joint arthritis, chondromalacia knee joint disease and so on. One of the reasons is primary and the other is secondary.
Primary osteoarthrosis of knee joint: I don't know when and why, which causes articular cartilage wear and pain, and the progress is slow, accounting for most people; Secondary knee pain: it is caused by accidental injury when young, leaving ligament and meniscus injury. Elderly men and women, especially menopausal women and people with prostatic hyperplasia, have endocrine disorders, which affect calcium absorption and metabolism, leading to bone loss or hyperplasia, or osteoporosis. It is a common cause of this disease, especially among obese elderly women.
There was no pain in the knee at the beginning of the disease, but the morning exercise was a little inflexible and stiff, and it eased after the exercise and lasted for a long time. In the middle stage, the knee joint stiffness can not be relieved, and pain begins to appear, which is aggravated with the progress of the disease. There is friction pain during exercise, joint pain during rest (rest pain), and the weather changes are aggravated. Improper rest, fever, swelling, hydrops and pain in the knee after fatigue.
In the late stage, the tissue around the joint atrophy, muscle contracture, knee joint angulation deformity, into? o？ Shape or? x？ Form. Knee pain has an impact on daily life and the quality of life declines. Because of the pain, contact with the outside world is reduced, my mood is getting more and more depressed, and my troubles are getting more and more.
In the hospital, according to the patient's knee pain, the activity is limited and there is noise during the activity; Tenderness around the knee joint, patella floating test is positive when water is accumulated, joint deformation, X-ray film shows that joint space is narrowed, bone spur is formed, subchondral sclerosis, bone end deformation and joint surface inequality; Knee osteoarthritis can only be diagnosed after excluding other diseases, and then according to the condition and individual? Study well? Give treatment.
non-operative treatment
1, local rest of knee joint, minimize joint load, and exercise leg muscles at the same time; When the pain is relieved, properly carry out joint activities to increase muscle strength and stability; Knee pads and crutches can be used when necessary; Fat people should lose weight.
2, painkillers. Non-opioid analgesics and traditional Chinese medicine can be taken orally, and so can auxiliary drugs, such as calcium and external preparations.
3. Locally sealing the pain points around the knee joint and injecting lubricant into the joint cavity can quickly relieve the pain of the knee joint and protect the joint plane.
4, physical therapy: various instruments such as red light, linear infrared polarized light, low frequency, magnetic therapy, etc. It has certain analgesic, anti-inflammatory and detumescence effects. Pay attention to cold compress when acute swelling and pain; Most of them are hyperthermia; Wait until the condition is stable before self-treatment.
Quick relief method of knee pain
1, knee bending movement
In the absence of onset time, patients can often do knee flexion exercise at home, which can not only reduce the occurrence of knee pain, but also alleviate the pain. The exercise method is actually very simple. Put on loose clothes and shoes at home, lie on your back on the floor, and naturally put your hands on the left and right sides. Then bend the knee of one leg, preferably so that the angle between the thigh and the calf is less than a right angle, while the other leg is lifted upward, about 10 cm from the ground.
This group of movements can last for five seconds, then slowly put it down and return to the posture of lying flat. Rest for 2-3 seconds, then lift your legs. Repeat this many times and you can get up.
Step 2 move the chair
For some patients with low back pain and other symptoms, knee bending exercise is very inappropriate, and patients can exercise effectively in the chair at this time. The patient can sit in a chair with a slightly higher chair surface, and then bend the knee of one leg, preferably the thigh and calf are at 90 degrees. Then straighten the other leg. At this time, pay attention to the posture that the ankle bends naturally, but the heel touches the ground and the toes leave the ground.
Lift your straight leg up. Be careful not to bend your knees at this time, but when the heel of your straight leg is about 10 cm from the floor. Rest for 5 seconds, then slowly put it down, and rest for 2-3 seconds after the heel hits the ground. Repeat this 20 times.
Soak your feet
Patients who often have symptoms such as knee pain should pay special attention in daily life, and it is best to develop the habit of soaking feet frequently, which has a good relief effect on the symptoms of pain. Soaking feet with hot light salt water for 20 minutes at a time is beneficial to eliminate potential problems of tissues and cells. If the knee ache is serious, you can also use hematoxylin 15g, safflower 12g, mugwort leaf 30g, Uncaria rhynchophylla 12g, Lycopodium 30g, Achyranthes bidentata 12g, Euphorbia Euphorbia 15g, Kansui 10g.
Also pay attention when soaking feet, the water temperature must exceed the ankle bone. Only in this way can we achieve the function of dredging menstruation and effectively relieve and treat joint pain.
4. Physical therapy
Patients with knee pain should avoid all kinds of strenuous exercise, such as running and jumping, as much as possible in their daily life. In addition, some physical therapy methods can be used to relieve the pain in daily life. If a catty of edible salt is fried to dryness, 50 grams of shredded ginger is added, wrapped in cotton cloth, and then the affected area is hot-compressed, which has obvious analgesic effect.
These are extremely effective treatment and preventive measures for knee pain in daily life. In addition to the above methods, experts remind patients that they should go to the hospital as soon as possible for examination and active treatment. It will have a good effect.
The most common health problem for the elderly with inconvenient legs and feet is knee pain. Knee ache will definitely affect the health care of middle-aged and elderly people, so how to alleviate it? Next, health care experts introduced some calisthenics, which helped to relieve knee pain.
The method is as follows:
1, lie on your back on the floor, with one leg knee bent (the angle between thigh and calf is less than right angle), and the other leg straight, with your hands naturally placed on the left and right sides of your body.
2. Lift the straight leg upward (about 10 cm above the ground), stand still for about 5 seconds, and then slowly lower it back to the position in 1. Rest for 2-3 seconds, then lift your legs and do it 20 times.
Note: People with low back pain, people who do this exercise while lying down, and people with bent legs and sore knees can sit on chairs shallowly.
The specific method is:
1, sitting in a chair with a slightly higher chair surface, with one leg knee bent (thigh and calf at 90 degrees), the other leg straight, and the ankle naturally bent (heel touching the ground, toes off the ground). Please be careful not to bend your knees when your straight leg is raised.
2. When the heel of the straight leg is about 10 cm from the ground, pause for about 5 seconds, and then slowly put it down.
3. Rest for 2-3 seconds after the heel touches the ground, and continue to do 1-2 for 20 times. Remember to stick to it to be effective. The above exercise is 1 group for 20 times, and 1 group in the morning and evening, that is, 1 day for 2 groups.
Capable people can do more than three groups. If it is difficult to do it, you can start with 5- 10 times, and then slowly approach 20 times. The purpose of this set of movements is to exercise the leg with sore knees, but the other leg should also be exercised.
How to nurse knee pain when playing basketball?
When playing basketball, bones and joints are easily injured. Playing basketball is an intense sport, including many jumps, falls and sharp turns. The implementation of these movements is a great test for the knee. Falling, pulling, excessive distortion, etc. , it will cause strong stimulation to the knee, causing damage to the muscles and tendons in the knee, obstruction of menstrual blood and pain symptoms.
The most common knee injury in basketball is the rupture of anterior cruciate ligament. Basketball players may cause this kind of injury by twisting, jumping, landing, turning around or stopping suddenly, resulting in unbearable knee pain.
Warm up before playing basketball:
Therefore, you must warm up before you officially start exercising. Warm-up exercises can move all joints, muscles and ligaments in advance, and adjust the knees to a flexible state, thus reducing the possibility of injury.
Commonly used warm-up exercises include rabbit jumping and knee bending. Attention should be paid to moderate warm-up, which can fully move joints without excessive physical exertion.
Many knee injuries are caused by insufficient muscle strength of the posterior thigh, so we should pay more attention to the related exercise of the posterior thigh muscles.
Exercise method 1: the patient stands, lifts his left thigh upward, and the other person presses the patient's left thigh downward as resistance, being careful not to exert too much force; Then the patient lifts his left thigh to a horizontal position under resistance. Repeat this three times, and then change your right leg.
Exercise method 2: Jump forward, touch the ground with your forefoot, keep your knees slightly flexed, and don't touch the ground with your legs upright.
Exercise method 3: kneel on the ground, put your legs together and put your right foot on the heel of your left foot; Bend the left leg, move closer to the thigh, and drag the right foot in the opposite direction, which hinders the movement of the left foot. Repeat this three times, and then change your right foot.