1, can I dance square dance with knee pain?
In this case, you can go to the square dance, as long as you pay attention to avoid strain and bump. It is best to wear knee pads in autumn and winter to protect joints.
2. How to massage the knee pain?
First of all, acupoint massage
1. The person with knee pain lies flat on the bed, the masseur stands on the side of the patient, and then rubs his knees with his hands and palms, so be sure to pay attention. Too heavy will make the patient more painful.
2. Let the patient lie on his side with his legs on his back. The performer stands behind the patient, rubs the points with his hands, and presses Shi Feng and Xiyangguan points. Then, according to the degree of pain in the knee joint, do several gravity pushes from top to bottom.
Acupoints: Shi Feng, Knee Yangguan, Heding, Knee Eye and Yanglingquan.
3. The patient is prone, the masseur stands on the patient's side, and then massages the back of the lower limbs with both hands, pressing the loop jump and the center, and also grasping the strength.
4. When the patient is doing knee flexion and extension exercise, rubbing the knee joint, it is best to make the local feel hot.
Second, self-massage
1. Keep sitting posture, straighten your legs, and rub both sides of the knee joint with your hands and palms, with local fever as appropriate.
2. Press the pain points around the knee joint with your thumb, and close the top, knee eyes and Zusanli for one minute each. The strength of your hand should not be too great, so as not to be counterproductive.
3. Patients do knee flexion and extension activities. What patients should pay attention to is that the exercise should not be too hard, and the movement should be gradual and gentle, which can gradually expand the range of motion of the knee joint and avoid re-injury caused by excessive activity of the knee joint.
3. What is the cause of knee pain?
The human body is very complicated, and the knee joint is a large and complicated flexion joint of the human body. Its stress is relatively large and its structure is stable and flexible.
Most people in society will have knee pain, but people in fast food culture always ignore this pain or arbitrarily think it is arthritis and other diseases. In fact, there are many reasons for knee pain.
In daily life, only a small part of joint pain is caused by trauma. Joint pain is mainly caused by long-term cold or huge environmental temperature difference.
Especially in autumn, alternating cold and warm, low temperature or huge temperature difference will lead to muscle and blood vessel contraction, causing joint pain. If you encounter this situation, first try to keep warm, you can use hot compress; The second is to reduce the amount of exercise and let the joints rest.
If the above methods can't make the knee pain better, then you have to go to the hospital to find the reason. Let's start with the common knee pain: 1. Fat pad strain often occurs in people who often walk, climb mountains or often squat.
Many times, patients will feel pain in the knee joint, and the pain will get worse after being completely straightened, but the joint activity is not restricted. Symptoms will be more obvious after fatigue, and most people will have similar experiences. 2. The knee joint is slightly flexed, and if the knee joint is suddenly excessively extended by internal rotation or external rotation, meniscus tear may be caused.
At this time, there will be obvious knee tears, joint pain, limited activity, and the feeling of limping when walking. 3. If the synovium is damaged by trauma or excessive strain, it will produce a large amount of effusion, which will increase the pressure in the joint. If it is not eliminated in time, it is easy to cause joint adhesion. The general population will feel pain, swelling and tenderness in the knee joint, and the synovium will have a rubbing and astringent sound.
If the long-term heavy load will lead to swelling and pain of the knee joint, sometimes there will be rubbing sound in the movable joint. This condition is often accompanied by deformity and pain.
4. Is knee pain calcium deficiency?
Knee pain is probably caused by calcium deficiency, so pay attention to this problem.
1, the first thing is to supplement calcium, and usually eat more calcium-rich foods such as milk, eggs and bean products.
2. Warm-up activities before training must be sufficient, and don't do a lot of exercise directly. Injuries often occur when you are tired or lack of energy.
3. Pay attention to the running posture when running, and don't just land on one side.
4, usually pay attention to keep your knees warm, especially in summer, don't be greedy.
5, pay attention to the use of thigh muscles, to avoid the knee from the direct impact of the foot.
6. When the symptoms of knee joint discomfort appear, appropriately reduce the amount of exercise and exercise frequency to avoid strenuous running, jumping and weight-bearing exercise.
Conclusion: Knee joint pain will gradually improve as long as you insist on massage, and there will be no pain. There are many reasons for knee pain, such as standing for a long time or running at high intensity, so you should learn to protect your knee joint during exercise.
5. What should I do if my knee hurts after aerobic exercise?
(1) Hot compress relieves pain.
Hot compress can quickly relieve knee pain. In the process of hot compress, it can dilate blood vessels, improve blood circulation of knee joint and promote knee joint metabolism. It can also relieve muscle spasm and relaxation, greatly improve the flexibility of tendons, and thus relieve knee pain.
(2) Massage the knee joint
When the knee hurts after exercise, there will be some tenderness points around the knee joint. After finding these tender points, you can press and knead with your thumb from light to heavy to feel pain. Pressing each tenderness point for about 1 min can relieve pain and promote local blood circulation.
(3) Stop exercising and go to the hospital for examination.
Knee pain after aerobic exercise, especially obvious or long-term pain, should immediately stop exercise and go to the hospital for examination. Knee joint pain at this time may be a symptom of excessive strain of patellofemoral articular cartilage, which may lead to chondromalacia and bursitis of patella for a long time. If you feel that your knee is not good, you should go to the hospital for examination, and don't continue to exercise, so as not to cause more serious injuries.