The sport that does the least harm to the knee, in life, the knee is the largest and most complicated joint of the human body, which is very easy to be pulled and injured, and it is difficult to recover, especially for girls, wearing high heels is also very harmful to their legs and feet. Below I sorted out the exercises that hurt my knees the least.

Exercise with the least damage to the knee 1 1. Riding on the flat ground:

Cycling is a common phenomenon. If there is obvious exercise, the exercise effect is ideal, which can increase the flexibility of the knee joint, thus avoiding the symptoms of joint pain and joint swelling. This is also a common exercise to lose weight, but long-term exercise will also cause some wear and tear on the knee joint.

Second, rowing machine:

Proper exercise at ordinary times can improve human immunity, and rowing machine has ideal exercise effect, which can effectively relieve joint pain, knee joint injury and limited joint activity. Proper exercise has a good conditioning effect on the cardiopulmonary health and vascular health of human body, and this kind of exercise has little damage to the knee joint.

Third, swimming:

Usually, outdoor exercise can relieve the symptoms of physical discomfort, among which swimming is a common exercise method, which can exercise all parts of the body without causing joint load.

Fourth, squat down forward:

There are many ways to exercise the knee joint. You can choose to squat slowly against the wall to exercise. In the process of squatting, the knee joint should be 90 degrees, which can effectively relieve joint swelling and joint pain and avoid serious injury to the knee joint.

Five, practice yoga:

It is also a good thing to lie on your back and straighten your legs. Lift the leg for about 30 degrees, which can last for 1~3 minutes at first, and lift the leg alternately according to the teacher's requirements. You can also do more squats and squats to strengthen your knees.

Exercise with the least damage to the knee II. Ride a bike.

Compared with running and other sports, these sports have less load on human knee joint. In the process of riding, we are sitting, which will reduce the pressure of our own weight on the knee joint and greatly reduce the chance of knee injury. Moreover, cycling is an ideal aerobic exercise, so it is recommended to try cycling.

Second, swimming.

As we all know, water is buoyant, so swimming will not cause pressure on our knees, but swimming.

Compared with other sports, cycling has less load on the knee joint. This is because people are sitting when riding, which greatly reduces the pressure of their own weight on the knee joint and the possibility of knee injury. Cycling is also an ideal aerobic exercise, so if you want to exercise and are afraid of knee injury, try cycling.

Swimming has buoyancy in water, so swimming will basically not cause pressure on the knee joint. And swimming can also exercise the muscles of the whole body, which can consume a lot of calories in a short time, but swimming should not be too intense. You must master the correct swimming posture to avoid muscle tearing and recovery.

Third, the battle rope.

This is a sport that does not need to use the lower limbs, so it does little harm to the knees. This exercise mainly exercises the muscles of the whole body and is very effective for the stability training of abdomen, waist and hands.

The above is the introduction of sports with little knee injury, hoping to solve your questions. For us, although exercise can achieve the function of strengthening the body, it is best to choose some exercises that do little harm to the body. The three sports mentioned above are all sports with little damage to the knee. You can try all the above three sports.

Exercise with the least damage to the knee 3 1. Repair bicycles:

The reason why stationary bicycle is aerobic exercise that doesn't hurt your knees is because: stationary bicycle can: improve the agility of nervous system; Improve cardiopulmonary function, promote blood circulation in legs and strengthen microvascular tissue; Preventing obesity and hypertension is sometimes more effective than drugs; Can improve sexual function; Can prolong life.

2. Swimming:

Some people say that swimming will choke or cramp, so I ask you: then why is there a swimming competition? The reason why swimming doesn't hurt the aerobic exercise of the knee is that swimming can: enhance the cardiopulmonary function, enhance the physique and resistance; Make your muscles strong and your body strong. Children often swim to grow taller, and thin people will become stronger after swimming. Good for the spine; Exercise the coordination, strength and flexibility of hands and feet.

3. badminton:

Badminton can: sit on a stool for a long time so that your knees are not paralyzed, so that your knees are not stiff and grow taller. Do you think it is very helpful?

4. Skipping rope:

Jumping rope can also grow taller, and it is also an aerobic exercise that does not hurt your knees. Skipping rope can perspire and detoxify, which is beneficial to the height development of children during their development and does not hurt their knees. Overall, it is quite effective!

Precautions for skipping rope

warm up

Before skipping rope, it is best to move your whole body, especially the relevant parts, such as shoulders, arms, wrists and ankles. Avoid sprains and contusions. Proper warm-up exercise can put the body into a state, and after skipping rope, you should do some relaxation exercises, such as stretching your calves.

Dress lightly

Wear as little as possible when skipping rope. It is best to wear sportswear or light clothes. This coat should be short. Don't wear long coats and windbreakers. Shoes should be soft-soled cloth shoes or sneakers with oil elasticity, soft texture and light weight.

Choose the right place

Skipping rope should choose a relatively open and flat place, such as playground, square, park and other places, and choose a lawn with moderate hardness. Wood floors and mud, don't choose narrow and uneven roads, and don't be on too hard ground or roads to avoid ankle injuries.

brick by brick

Skipping time and exercise should be gradual. People who have just learned to jump rope should choose the number of times to explore their minds according to their age. 20-30 years old jump 1 10- 130 times/min, 30-40 years old jump 90- 100 times/min, 40-50.

Skipping rope correctly

After skipping rope, the speed is from slow to fast, step by step. Relax your muscles, turn off your cell phone, and press your toes and heels at the same time to prevent sprains. Fat people and middle-aged women should use their feet to lift at the same time. At the same time, the jump should not be too high, so as not to damage the joints due to excessive load. In addition, people with serious organic diseases such as heart, liver and kidney should not jump rope.