Treatment of knee joint pain in jumping and slimming exercise
1. Be fully prepared for activities when your knee hurts.
Raise body temperature, eliminate the stickiness of muscles and ligaments, make muscles supple and strengthen the ductility 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.
2. Functional training to improve stability when knee joint is injured.
For example, lying flat on the bed, knees straight, straight legs raised under non-load state. 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.
3. Exercise leg muscle strength training when knee hurts to 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.
4. Reduce unreasonable exercise when your knee hurts.
For example, people with knee discomfort need to do knee exercises repeatedly, such as squatting, which will only make the joints more worn. Avoid running, jumping and squatting for a long time, and reduce or avoid climbing stairs.
5. Massage when your knee hurts.
Aware of knee pain, many people will massage their knees, which can relieve knee pain. Knee pain may be caused by the aging of knee soft tissue, especially the elderly, who will feel knee pain.
Knee massage can increase the flexibility of the knee joint, enhance the flexibility of the knee joint and effectively slow down the aging of the knee joint. Try more.
6. Keep warm when your knees hurt.
Knee pain may be rheumatoid arthritis. Rheumatoid arthritis is a common disease, which is easy for the elderly. Many people are prone to this disease when riding bicycles in winter. Patients will feel cold in their knees, and then they will feel a pain. At this time, they might as well keep their knees warm.
For example, knee pads and warm pants can keep your knees warm and should be used more when the weather is cold. Reduce cold invasion of knees, keep knees warm and relieve knee pain.
7. When your knee hurts, you should add more calcium.
The decrease of organic matter and the increase of inorganic matter in the body will cause knee pain. This organic substance includes calcium ions. Calcium supplementation can replenish lost organic matter.
Causes of knee pain
1, knee ligament injury
When we bend the knee slightly, the stability of the knee joint is poor at this time. If eversion or eversion is caused for some reason during the whole method, the ligament of the knee joint will be damaged.
2. Improper exercise
Some elderly people like climbing mountains, but if they are not prepared for activities or exercise too much, they will also cause joint pain. Especially people with synovitis or osteoarthritis are more likely to cause the onset or aggravation of joint diseases. In mountaineering, the whole body weight is completely added to one knee joint when going downhill, and the pressure on the knee joint is several times that when standing normally. The same thing happens when people go up and down stairs.
Step 3 be cold
In daily life, most joint pain is not caused by trauma, and cold (especially continuous cold and huge temperature contrast) is the main cause of joint pain. With the development of society, people's aesthetics and living habits have changed greatly, and people pay more attention to formal beauty. Even in the cold winter, many people no longer wear thick cotton-padded jackets, but try their best to reduce the burden to adapt to modern aesthetic concepts and the fast pace of life. However, while people experience the aesthetic feeling, they also have to pay the price of joint injury, because cold will cause muscle and blood vessels to contract and cause joint pain.
How to prevent knee pain
1 is the posture of walking. This posture is very important and many people ignore it. Especially when going down the mountain, some people like to run down the mountain, while others like to jump around. These are the most direct causes of knee injuries. The correct way is to lower the center of gravity slightly when going downhill or taking a steep mountain road, and move the center of gravity before standing on your front foot, which will reduce the impact several times or ten times compared with the posture of standing straight and jumping. Especially when carrying heavy loads, you should pay more attention to this walking posture, otherwise your knees will protest to you before long.
2, it is the correct treatment of scientific load, too much load will cause different degrees of harm to the human body, the main injuries are knees and waist. The standard of weight bearing is clearly stated in many posts, that is, the weight bearing should not exceed one third of the human body weight, and the farther distance should not exceed one quarter of the human body weight. The specific situation depends on the individual's own situation, not the form of dogma. The importance of walking for a long time should be minimized. To have a proper rest, you can use knee pads and trekking poles.
3, usually do more physical exercise, especially foot exercise, must be gradual. Personally, I think Tai Chi Chuan's footwork has a good effect on knee exercise, and it can make the footwork lighter when walking.
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