Exercise according to your ability
Many knee injuries are caused by improper exercise. For example, people who seldom exercise suddenly take part in strenuous exercise, which is very harmful to the knee joint. Therefore, it is necessary to choose sports suitable for their own conditions, to do according to their ability, step by step, and to adhere to them for a long time.
Swimming, bike to protect knees
Experts suggest that fast walking, slow walking, forward walking, backward walking alternately, and indoor cycling, swimming, high leg raising and other sports are the best way to protect the knee, and they have the least damage to the knee.
While climbing, skipping, climbing stairs, squatting and running, especially when going down the mountain and down the stairs, the knee joint bears the most pressure. Obese people should reduce these movements that make the knee joint pressed, and can instead swim and ride a bicycle to lose weight. At the same time, they should pay attention to training the thigh strength to share the pressure of the knee joint.
Every day, lifting legs can protect knees
At ordinary times, you can do more leg lifting actions to enhance the strength of quadriceps femoris in the front of the thigh and biceps femoris in the back of the thigh, so as to increase the stability of the knee joint and slow down the wear of the joint.
Leg lifting training is simple and easy to operate. When you sit in a chair, one leg will land naturally, the other leg will slowly rise, forming a 90 degree angle with the body, and it will last for 1 minute in the air, then land naturally, change the other leg to lift, and you can also try this action at work.
Six movements to relieve knee pain
People who often have knee pain can do a group of exercises every day, which can effectively relieve discomfort.
1. climb stairs
Step on the first stair with your left foot, and keep the handrail balanced. Then apply force to the left leg and lift the right foot off the ground for 2 seconds. Then change legs and repeat 10 times.
2. Stand up and sit down
Choose a hard chair without armrest, sit straight and keep your arms down naturally to keep your balance. After that, control your body and slowly get up and stand up straight. Repeat 10 times. Note: when standing up and sitting down, keep your feet in place.
3. Sit and bend legs
Sit on the ground, legs together and straight. Hold your hands behind you, then slowly bend your right knee, move your ankle to your hips, and stretch your thigh muscles. Hold for 5 seconds, slide the foot back and straighten the right leg. Do both legs 10 times.
4. Lie on your back and swing your knees
Lie on your back on the floor. Knees bent, feet on the ground, hands on both sides of the body. Slowly rotate your knees to the right, keeping them together until the thighs and waist muscles stretch, hold for 5 seconds, and then return. Then change the other side, each side of the action repeated 10 times.
5. Lie on your back and lift your legs
Lie prone on the floor. Raise your chin with both hands, look at the floor with both eyes, straighten your legs and back, then slowly raise your right leg up by 10 cm, hold for 20 seconds, and then slowly lower it. Do both legs 10 times.
6. Side lying leg lifting
Lie on your right side, head on your right hand and floor on your left hand. Straighten your legs and slowly raise your left leg for 20 seconds. Then slowly put it down. Do 10 times for each
