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 2: How to relieve the pain of knee arthritis 1. Ice compress: Ice compress can make local blood vessels contract and reduce blood circulation, thus reducing tissue metabolism and inhibiting inflammation. This treatment is very important for sports injuries, and it is also one of the essential treatments, which can effectively reduce swelling and relieve pain. If you have a knee injury or arthritis, apply ice cubes to the affected area for 20 minutes every hour to reduce inflammation.
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 3: How to relieve the pain of knee joint When the knee joint flexes, stretches and twists repeatedly, the joint surface constantly bumps and rubs, and after a long time, it will form abrasive damage. Patella, commonly known as kneecap. It has been reported that the stress on the patella surface can reach 7 times of the body weight when the knee joint is semi-flexed. When going up and down stairs and squatting frequently, the overload of knee joint will cause chondromalacia. According to the survey, one third of the people suffering from knee joint pain are caused by chondromalacia patellae, and the incidence rate of women aged 30-40 is as high as 50%. The symptoms of osteochondromatosis mainly appear in the semi-squatting position, and the pain is more severe when going up and down the stairs, especially when going downstairs. With the development of the disease, when chondrofibrosis and synovitis occur, the knee joint will suddenly fail to flex and extend because of the unevenness of the patella surface (that is, chain symptoms). If there is inflammatory reaction such as joint effusion, the knee joint will be swollen and painful. In the later stage of the disease, osteoarthritis will form. Patients with chondromalacia should minimize the activities of going up and down stairs and avoid doing squat exercises. When the pain is severe or accompanied by swelling, in addition to paying attention to rest, you can also take anti-inflammatory and analgesic drugs under the guidance of a doctor to protect cartilage. The key to prevent chondromalacia of patella is to avoid excessive extrusion and friction on patella surface. For example, squatting, knee flexion and extension with weight. , should not do more. Atherosclerosis is also related to arteriosclerosis and local blood supply insufficiency in the elderly. Clinically, carelessness in daily life is also the cause of joint diseases. Squat posture caused knee injury. A study in the United States says that Americans are fatter than China, and being overweight can easily lead to knee arthritis. According to the survey data, the incidence of knee arthritis in the elderly in China is higher than that in the United States. This is because people in China often squat. Squatting all the year round is easy to cause knee joint injury, and it will lead to knee arthritis in old age. Studies on knee arthritis caused by high heels show that women wearing high heels bear three times the weight-bearing pressure on their knees, especially when wearing high heels downstairs, the pressure on their knees is seven to nine times that of normal people. This extra pressure will cause degenerative changes of human knee joint and cause knee osteoarthritis. The study of Harvard Medical School also said that whether wearing stilettos or wide heels, the pressure on the knee joint when walking is the same. Therefore, women should wear more low-heeled shoes or flat-heeled shoes. Research by Dutch scientists shows that heavy physical labor will increase the risk of osteoarthritis in one or both hip joints. This is because the long-term bearing of joints and the degeneration of cartilage make them thin or disappear, which leads to the reduction of the ability of joints to absorb impact. As long as the joint is stressed or used much, it will feel pain, and all joints will have this change. In addition, joint pain is obviously related to indoor darkness, humidity, cold climate and continuous rain. Therefore, when the cold wave strikes and the weather changes, patients should always pay attention to the weather forecast and strengthen cold protection and warmth. In terms of diet, we should control the high-fat diet, because fat will produce a ketone body in the process of oxidation in the body, and too many ketone bodies will have a * * * effect on joints, and even cause joint swelling, stiffness, dyskinesia and so on.
Question 4: How to relieve severe knee pain? Could be rheumatoid arthritis. Hot compress some wine pat
Question 5: How to relieve leg pain and knee pain Hello,
There are many ways to relieve leg pain and knee pain, including traditional Chinese medicine, acupuncture, physical therapy, massage, compound camphor ointment and so on.
I wish you the best of health! thank you