There are 10 kinds of knee rehabilitation training, and now more and more people begin to pay attention to health and other aspects. In fact, many inconspicuous habits in life have accumulated for a long time and have a certain impact on the body. The following 10 various exercises for knee rehabilitation.

10 Various training for knee rehabilitation 1

1, quadriceps femoris pulling the spirit.

Stand up and hold your bare right foot with your left hand. Pull your bare feet up your ass, and you should feel a pull right in front of your feet. Hold for at least 30 seconds. Repeat three times. Change your foot and repeat the posture.

2. Tendon stretching at the root of thigh

Support the injured leg on stairs or indoor stairs. Bend your hips slightly forward and keep your back straight. You should feel the resistance behind the thigh root. Keep this flexion and extension posture for 30 seconds and repeat it three times. Change your foot and repeat the posture.

3, recoil training

Stand up straight and hold the backrest tightly. In addition to bending your right knee, lift your right leg to your ass as much as possible. About three to five seconds. Try to do 10- 15 times in two groups every day. Be sure to keep your upper body straight. In order to make the fitness exercise interesting, please increase the net weight at the bare feet of the posture legs. Change your foot and repeat the posture.

4. Bridge training

Keep lying flat, knees bent 90 degrees, feet flat on the bed. Gather the muscles of the hips and waist, and lift the hips off the bed as hard as possible without bending the back. Hold this bridging posture for 3 to 5 seconds and gradually decrease. Repeat 10- 15 times. You can only do one leg at a time to improve the compressive strength of this sport.

5, clamping type opening and closing

Feet together, hip and knee joint bending about 90. Try to put an end to the lower knee joint for your upper knee joint and keep your feet tight. Do this posture in a slow and controlled way. Generally, 10- 15 times can be repeated.

Step 6 stand on one foot

The injured leg needs one foot, and the other leg is held in midair for three minutes, twice a day. In order to make this training interesting, please try to close your eyes, or throw a ball in the air, or stand on the uneven ground for this training.

Step 7 stand with a load

Grab the backrest and stand up. First of all, you need to be able to extend your feet gradually to maintain the skew, and then return to the standing position. Repeat this position 20 times. There are many ways to improve the compressive strength of exercise: lifting some loads, stretching with one foot, or hanging the heel on the edge of indoor stairs.

8. Weight-bearing squat training

Stand up against the wall and spread your feet. Bend your knees, return to the squatting position (just like we are sitting on a desk and chair), then straighten your legs and return to the starting and ending positions. A group can do it ten times. Generally speaking, they can continuously challenge according to downward movement and longer weight-bearing squats.

9. Bending and widening

Keep the injured leg standing, put the other leg behind your back and gradually touch the wooden floor. The hip joint rotates forward and then returns to the standing position. Do it ten times on each leg. Put the wood block on the wooden floor, and touch the wood block forward every time to adjust the compressive strength.

10, lunge training

Stand up straight and keep your feet forward. Move the injured leg forward and learn to put down the uninjured knee joint (the knee joint is behind). Make sure there are no protruding toes in the front knee joint. Your upper body should be standing. Pull away from the front and return to the standing position. Repeat ten times on each leg. In this way, this training will actually be very interesting, and everyone can try to lift some heavy objects.

10 Various training for knee rehabilitation II

1, thigh tendon stretching

The patient puts the injured leg on the steps or stairs, and then bends his hips slightly forward. Bending only needs a little bending. In this process, attention should be paid to maintaining the hearing state of his back. At this time, he will feel a pull behind his thigh. After 30 seconds, he will put it down and do it three times, and then change his other foot.

2. Bridging training

Keep the patient lying flat with his knees bent 90 degrees and his feet flat on the bed, so that the muscles of his hips and abdomen can be contracted. In this process, pay attention to keep your hips too high and your back can't bend. Hold this position for three to five seconds, then put it down and repeat the operation ten to fifteen times.

Step 3 stand on one leg

Let your hand stand on one leg and raise the other leg in the air. Do this for two minutes twice a day. If you want to make the effect better, you can also close your eyes and feel or stand on a rough surface to practice.

4. squatting

Stand with your back against the wall, then spread your legs, bend your knees and then drop to a squat position, which feels like sitting in a chair at ordinary times. Then straighten your legs and return to the original position. Each group will do it ten times, constantly challenging yourself to make your knees recover.

5. lunge training

Stand up straight with your legs forward, take a step forward with your arms around your legs, put down your uninjured knees and keep your upper body upright. Do this ten times, and then move to the other leg to practice, so as to ensure a better exercise effect.

6, quadriceps femoris stretching

Hold your right ankle with your right hand when standing, and then pull it up to your hips. At this time, you will feel a strong pull in front of your leg, keep it for 30 seconds, repeat it three times, and then change your other foot to follow the above action.

7. Kicking training

After standing, put your hands back on the chair, and when your right knee is bent, lift your right foot in the direction of your hips for about three to five seconds. Do two groups every day, one group about ten to twenty times, and keep your upper body straight.

8, clamping opening and closing

Put your feet together, bend your hips and knees about 90 degrees, keep your upper knees as far away from your lower knees as possible, and then do this action slowly and repeat it for about 10 to 15 times.

9. Stand with a load

Hold the back of the chair and stand, then slowly raise your feet too high, keep them inclined, and then lower them to the standing posture. Repeat this operation 20 times. This method can make the knee exercise effect better, and you can also increase the load during the exercise to make the exercise effect better.

10, bending and stretching

Keep the injured leg upright, at the same time, extend the other leg backward and slowly touch the floor. After the hip joint moves forward, restore the upright position, let each leg do it ten times, and insist on the operation every day.

10 Various training of knee joint rehabilitation 3

Six training methods of rehabilitation knee joint

There are many methods of knee joint rehabilitation exercise. For example, patients can relax joints, train the elasticity of ligaments and increase the range of motion of joints by rolling, sliding, pushing back and forth, squeezing and other actions. In addition, patients can also move the patella, which can reduce joint adhesion and edema by moving the patella up and down. In addition, you can also train quadriceps strength.

1, patella progress

The patient can move the patella, and moving it up, down, left and right can reduce the adhesion and edema of the joint.

2. Loose joints

Patients can train the elasticity of ligaments and increase the mobility of joints by relaxing joints.

3, quadriceps strength training

Patients can tie sandbags to their calves to lift their legs straight, and insist on exercising the strength of quadriceps to enhance the stability of their knees.

4. Stretching exercise

The patient needs to lie on the bed, bend a knee joint as close as possible to the chest, fix the thigh with both hands for 5 to 10 seconds, then gradually straighten the knee joint and alternate legs. Repeat 10 to 20 times.

5. Stretch your knees in a sitting position

Patients can sit in a chair with their feet flat on the ground, then gradually straighten their left hind knees, keep their legs straight for 5 ~ 10 seconds, and then slowly put them down. Alternate your legs and repeat the exercise 10 to 20 times.

6, prone knees

Patients need to take a prone position, cross their hands in front of their heads, put their heads on their arms, then gradually bend their knees as close as possible to their hips, and keep them bent, then slowly put them down and alternate their legs.