After a night's sleep, the human body is soft and relaxed, and the blood circulation is slow. When you wake up, you always feel lazy and weak. If the limbs are stretched, the waist and abdomen are stretched, and the muscles of the whole body are exerted, combined with deep breathing, it has the functions of expelling the old and absorbing the new, promoting qi and blood circulation, dredging meridians and joints, and invigorating the spirit, which can relieve fatigue, wake up and increase the strength of limbs. Therefore, we advocate getting up early in spring and stretching more. 1. Exercise in the morning and pay attention to knee pads. Morning exercise for the elderly is good for their health, but it is colder in the spring morning. Exercise the knee joint for 1-2 minutes before exercise, and relax the joint to prevent accidental injury of the knee joint during exercise. If you choose to run, be careful not to run too fast and step on the ground too hard to cushion the vibration of your legs and prevent knee joint injury.
2. Pay attention to knee pads for entertainment at night. The temperature is also low at night in spring. When the elderly play cards, mahjong or watch TV for a long time in a low temperature environment, they should pay attention to the fact that the time should not be too long. They should stand up and walk for a while every once in a while, exercise the knee joint, or do self-massage with their hands to promote the blood circulation of the knee joint, thus reducing the adhesion of tissues inside and outside the joint.
3. Pay attention to knee pads when the weather changes. When it turns from sunny to rainy in spring, the temperature decreases and the humidity increases, often accompanied by windy weather. The elderly should try to avoid going out, not only to avoid the invasion of wet and cold, but also to reduce the amount of exercise and exercise load, so that the joints can be conditioned. At the same time, we should pay attention to keep warm, especially for knees, such as adding knee pads and other supplies. When the weather turns fine and hot, you must follow the regimen of "spring covering" and don't rush to reduce your clothes. Even after sweating, don't wash the knee joint with cold water immediately to prevent local vasoconstriction and affect the blood circulation of the knee joint.
4. "Knee pad exercise" can be carried out properly. In principle, it is mainly an active activity without load. For example, "supine leg lifting": take a lying position, straighten your legs, put your hands on your side naturally, and lift your straight legs upward, and the angle can be gradually increased. Another example is "lying on your side and swinging outside": take the side? Straighten and abduct the lower limbs, raise them as high as possible, and then slowly restore them. For healthy old people, you can also do "pedaling exercise", that is, simulate pedaling. These functional exercises can make the knee joint flex freely, prevent muscle atrophy, enhance muscle strength and increase the range of motion of the joint.