If you don't wear it, you need to practice your leg muscles to protect your knee joint, but you must do it right.
Add: Pay more attention to the stretching and relaxation of the front thigh muscles, and strengthen the hip muscles will also help protect the knees.
Daily protection of knees. I have a personal feeling. Now I'll share some of my little experiences with you. I am a fan of pot dancing. Some time ago, because I had nothing to do after retirement, I danced with the vast number of pot dance lovers. Jump to 10:30 at 9 am, then jump to 8:40 at 7 pm, twice a day. Although I was very tired, I lived a full life. But it didn't last long. I went upstairs and downstairs the other day and suddenly felt my joints hurt. Especially around the knees, there is a sense of oppression. At the same time, while squatting and getting up, you have to put your head in your hands to get up. I feel very heavy and sleepy. I thought it was menopause, hyperosteogeny or osteoporosis, so I went to the hospital for an orthopedic film examination. As a result, there is nothing wrong with the bones. The doctor only said a little. Plaster and Qufeng Zhitong capsule go back to take medicine. The doctor just said you exercised too much. Cartilage tissue was damaged, but it was not much better after taking medicine and sticking plaster. Then I watched some videos of similar problems and experts analyzed them. I found that I should belong to knee cartilage, wear and tear. The meniscus is a little worn. In order not to hurt my knee more, I reduced my activity. Watch TV when you are free, sit on the sofa at home and rub your knees, and do some exercise on your knees. Suddenly, a week later, I think this method is very, very effective. I feel my legs relaxed, and the pain when I squat down is also reduced, as if I had returned to my previous appearance. Now I'll tell you my method. Method 1: Sit on the sofa, put the painful leg flat on the sofa, straighten the leg, then gently rub the edge of the kneecap clockwise with your thumb, press the circle on the edge clockwise, and slowly rub it in circles, rubbing it clockwise for 20 times, and then rubbing it counterclockwise for 20 times. Method 2: Sit flat on the sofa, put the painful leg flat on the sofa, press the deep pits on the left and right sides of the knee joint with your thumb, and press in circles for about five minutes. Method 3: Lie flat on the bed with your legs straight. Lift the left leg to the position where it can't bend, then straighten it, and repeat 10~ 15 times. Then change the right leg, and then repeat the action of the left leg, repeating 10~ 15 times. The above three methods, if adhered to every day, will certainly have good results. This is my personal experience to share with you. I hope you can relieve the pain in your legs as soon as possible and restore the normal walking function of your knees.
For the daily maintenance of the knee, if you are younger, you can squat against the wall and make the thigh and calf form a 90-degree right angle. There is a gap in the kneecap, which will be filled with lubricating fluid, which can relieve the pressure on the knee slightly, but it is not a treatment. There is no cure for knee injury. If you want to minimize the injury to your knees in your later life, you should first increase the muscle strength of your thighs, and then do less exercise that hurts your knees. Personally, I suggest squatting with a horse stance, which can keep the knees still and increase the endurance of thigh muscles. And swimming. Swimming is to exercise under the condition that the knee is completely stress-free, with little damage. If equipment is used, an ellipsometer can be used. It's better for older people to sit on a higher stool, so that their feet can be 90 degrees, and they can consciously clamp their knees, which can also exercise thigh muscles. The damaged ones can be injected with artificial lubricating fluid. But it can only play the role of maintenance. Friends who have never hurt their knees suggest protecting themselves in sports and life. After all, prevention is greater than cure.
Knee joint is the most complicated joint in human body, which is used in most sports, such as going up and down stairs and walking. In fact, so many joints in the human body are complementary to the surrounding muscles and ligaments, so if we can improve the muscle strength of the quadriceps femoris, it can help reduce the pressure on the knee joint caused by various sports or postures in daily life.
Squatting against the wall is very suitable for fitness. You can gradually reduce the knee joint bending angle according to your own situation. You can do 3 groups every day for 30-60 seconds. If it is other sports, you need to pay more attention to maintaining a correct and reasonable knee posture.
Reduce the pressure on the knee joint and try not to sit on a particularly short stool, which will also put a lot of pressure on the knee joint; When the body is overloaded, try to avoid going up and down the stairs.
Pay attention to the warmth of knee joint in winter.
Don't do anything too sudden. Don't push and stretch quickly before fully warming up. Sudden movements are easy to squeeze the meniscus inside the knee joint, causing meniscus injury.
Knee maintenance can be divided into the following two aspects: on the one hand, it is to reduce the forms of exercise harmful to knees, such as climbing mountains, squatting, jumping up and down repeatedly, running excessively, sports injuries, etc.
On the other hand, exercise can protect the muscles of the knee joint. Several muscle groups closely related to the stability and load-bearing of our knee joint are quadriceps femoris, hamstring, hip, hip, calf triceps, core and so on.
Practice movements:
1. Straight leg lifting exercise:
Effectively exercise quadriceps femoris, maintain muscle strength and avoid muscle atrophy. The requirements are not high, and the elderly and postoperative patients can also practice.
Main points: ① Knees must be completely straight.
(2) The longer you hover, the better, until your legs are sore and trembling, and you can't hold on, then put it down and count it as one.
③ It is best to raise it by 30 ~ 45, but it will be more labor-saving to raise it too high.
④ You can also practice in a chair with a backrest.
⑤ If you think this exercise is too easy and persist for too long every time, put rice on two socks, tie them up and put them on your calves to increase resistance.
Number of groups: stick to the limit of leg trembling every time, 30-50 times a day.
2. Sit against the wall:
It can effectively exercise quadriceps femoris, increase muscle strength and avoid muscle atrophy. The requirement is high, which is not suitable for the elderly and postoperative patients.
Key points: ① The ground should not be too slippery, and don't wear shoes that don't fit.
② The knee joint should be bent 90 degrees, and the heel should be vertical and flush with the knee joint. The heel should not be too close to the wall, otherwise the center of gravity will move forward and increase the burden on the knee.
(3) nape against the wall.
④ Knee joint cohesion
Number of groups: each time until exhaustion, 10- 20 times a day.
Step 3: Swing your legs.
Activity intensity is not strong, suitable for middle-aged and elderly people with plenty of time.
One foot stands on the steps and the other leg swings back and forth for 30-40 minutes every day. Note that the whole lower limb, including hip, knee and leg, swings together instead of kicking the calf.
The knee joint is in the middle of the leg and can be bent backwards. The weight of our bodies will put a great burden on our knees. Since we learned to walk, our knees have been bearing the weight of our lives.
The knee is a hinged joint, and the bones of the upper and lower legs are connected by the knee. The front is a semicircular meniscus, surrounded by ligaments, and the outside is muscle.
We often bruise our knees, usually on cartilage and ligaments. If not treated in time, our knees will gradually accumulate such minor injuries, and gradually there will be symptoms of knee pain.
The muscles around the knees are weak, and under the weight of the body, the knees are easily worn out, which is irreversible.
The muscles around the knee can play the role of cushioning the meat pad, increase the role of knee fixation, and also reduce the impact injury when bumping.
1, decompression exercise
In order to make the knee shoulder the heavy responsibility better, it is necessary to consciously exercise the muscles around the knee in order to better protect the knee!
Do the following:
Tie the elastic yoga belt to an immovable object (such as the foot of a bed), spread the yoga mat nearby, start sitting on the column, hook the yoga belt with your right foot, bend your left knee, inhale, and hook the yoga belt with your right foot. This can stretch the knee and the surrounding muscles more deeply.
Down dog type and one-legged down dog type, the patella is raised to strengthen the leg muscles.
Leg lifting exercises leg muscles, stretches leg back muscles, strengthens leg back muscles, and strengthens muscles around knees.
If the knee is injured, it is more suitable to lie down and exercise without putting pressure on the knee. Of course, if it is a serious injury, it is best to exercise according to the doctor's advice.
I suggest you practice Gong Zhuang, starting from the high pile practice, starting for ten minutes, gradually increasing, which is good for your knees.
By exercise, the correct exercise.
1. Moderate rest: Try to reduce the psychological burden, don't be impatient, and let the joints relax moderately.
2. Appropriate exercise and physical therapy: it can strengthen muscles and promote blood circulation, such as walking and swimming (buoyancy in water can reduce the pressure on joints), but it is necessary to avoid excessive and strenuous exercise and prevent the increase of joint burden caused by sports injuries.
3. Healthy eating habits: eat more vegetables, fruits, fish and grains, and supplement lean meat, eggs, beans and dairy products appropriately.
Increase calcium intake, especially milk, yogurt, soybeans and other foods, with less oil and salt, and try to be light.
4. Keep your joints warm: In winter, keep your joints warm. Because joints are areas with less blood vessels and are easily affected by temperature, we should pay attention to the warmth of limbs on weekdays, and we can use protective gear as protection.
5. Nutritional supplement: it can supplement antioxidants and eliminate free radicals in the body; Fish oil can diminish inflammation; Calcium, collagen, glucosamine and chondroitin can stimulate the regeneration and metabolism of cartilage tissue.
6. Maintain an ideal weight: Because being overweight will increase the load on the joints, if the joints are in severe pain, it can be adjusted by controlling the calories in the diet first.
7. Foods that should be avoided in the diet: potatoes, tomatoes, eggplant, tobacco, green peppers and vegetable oils (such as margarine). These foods may cause joint pain. I hope the answer to the order can help you.