Joint lubrication: reduce the activity of knee joint under load (cycling, swimming).

Section 1: Stretch your legs in supine or supine position to keep them straight. Tighten the thigh muscles. When doing this, you can simulate the front thigh of the upper knee joint by hand. You can feel the thigh muscles tighten and bulge to achieve your goal. Tighten muscles for 6 ~ 9 seconds, relax 1 second, and repeat for 20 minutes each time. Patients with cardiovascular diseases should pay attention to leg press stretching time not exceeding 10 second.

Section 2: Alternately lift your legs and lie on your back, put your hands on your sides and straighten your legs. Raise your legs alternately until the height reaches the toe of the other foot. You can feel the contraction and tension of thigh muscles, and the time for each lifting is controlled at 6 ~ 9 seconds. You can practice repeatedly for 5 ~ 10 minutes each time.

Section 3: leg press prepares a chair, the height of which is similar to the length of the calf, and a stool with the same height is placed in front of the chair. Sit in an armchair, grab the edge of the chair with both hands, lift one leg and put it on the stool. The leg should be as straight as possible. leg press should exert proper force, and the legs should alternate. The leg press time of each leg should not exceed 9 seconds. You can do it for 5 to 10 minutes at a time.

After two months of knee exercise, knee pain will generally be significantly reduced, and the strength of the knee joint will be significantly enhanced. At this time, we should seize the opportunity to further develop knee rehabilitation exercise therapy to stabilize the curative effect.

The second stage of yoga knee strengthening training is best in the morning, and this project must be trained before any exercise.

Yoga posture is effective for enhancing the flexibility of knee joint, protecting health and safety, and further restoring the function of knee joint. It is also a kind of physical and mental training, which is conducive to improving patients' confidence in overcoming diseases.

Section 1: Knee extension: sitting posture. Keep your back straight and stretch your legs forward. Lift your right leg at a 45-degree angle, put your hands behind your right knee, inhale and stretch your knee; Exhale and bend your knees and pull them towards your chest. Stretch and bend 8 times with breathing. Relax and switch legs. Say it again.

Function: Flexible knee joint and enhance leg strength. Strengthen the muscles around the knee joint and maintain the strength and flexibility of the ligament.

The second quarter: tuck action: standing posture. Shift the center of gravity to the left leg. Inhale and lift your right knee with both hands; Exhale, pull the right knee to the abdomen and squeeze. Inhale and stretch, and exhale and squeeze 6 times.

Function: Emphasize the balance strength of knee joint and thigh muscles, and reduce knee joint injury.

Section 3: Magic Chair Movement: Standing posture. Legs together. Inhale, put your hands on your head, keep your back stretched, exhale, and kneel down. It feels like sitting in a chair, keeping balance and breathing evenly for 3 ~ 6 times. Inhale, lift your body, exhale, put down your hands and relax. Repeat 3 times.

Function: Promote blood circulation around the knee joint and help stretch the muscles of thigh and calf.

The third stage of exercise rehabilitation therapy is mainly to squeeze the knee joint through regular muscle contraction and relaxation, thus improving cartilage nutrition and preventing or delaying further degeneration of cartilage. Regular muscle exercise can activate the endorphin system that inhibits pain, relieve pain, delay or prevent muscle atrophy, stabilize joints or enhance joint function.

After the first two stages of intensive knee protection and knee joint training, after the pain of knee joint is relieved, the following active exercise therapy should be carried out to promote rehabilitation. Depending on your specific situation, you can choose one or more of the following schemes:

Walking scheme: After the knee joint pain is relieved, walking training should be carried out first. At first, you can walk slowly, and your legs should be raised and lowered slowly to avoid the impact on the bone surface of the knee joint and aggravate the injury. The pace can be controlled within 60 steps per minute, 20-30 minutes per day. If it is difficult to exercise for 20 minutes at a time, you can divide the exercise time into several time periods, 5 ~ 10 minutes each time, 3 ~ 4 times a day. After that, gradually lengthen the exercise time and reach the standard that each exercise can last for 20 ~ 30 minutes within 3 weeks.

Walking slowly should last for 2 ~ 3 months to improve the function of knee joint, and then gradually accelerate the pace. The exercise time is still about 30 minutes a day. Exercise intensity means that the muscles feel slight pain when walking and can recover quickly after rest.

Cycling scheme: when riding a bicycle, the thigh muscles contract rhythmically, which can make the quadriceps femoris get a good exercise, but the range of motion of the knee joint is not very large, and the joint is less stressed, which reduces the chance of joint surface impact and wear. Cycling for 30 ~ 40 minutes every day can make the elderly with knee pain receive unexpected results.

Jogging scheme: For the elderly who are healthy and have mild knee joint symptoms, jogging is a good way to enhance the elasticity of joint ligaments. However, when running, it is best to land on the front foot to cushion the vibration of the legs and prevent knee injuries. When running, walk briskly, swing your arms naturally, inhale through your nose and exhale through your mouth. Take a deep breath, breathe slowly and rhythmically, inhale every two or three steps, and exhale every three or four steps. The best speed is to run without feeling short of breath and talk to others. It is not advisable to stop immediately after running, but to walk slowly or stay still, so that all organs of the human body can gradually return to a calm state from the state of movement.