The knee joint is a problem-prone part, because most of the weight of the body is borne by the knee joint, and the frequency of the knee joint movement is very high, which is extremely prone to serious wear and tear, leading to the occurrence of arthritis. After a knee problem occurs, in addition to actively cooperating with the doctor for treatment, it is also necessary to do some small movements that are beneficial to recovery. The two-pronged approach can relieve the problem of the knee joint faster.
What exercises can you do regularly to make your knees healthier?
- Hook foot lift
This action can be done while sitting on a stool or sitting on a bed. After maintaining the correct sitting posture, lift your leg and hook your toes hard. At this time, you can feel the thigh muscles are relatively tense. After 5 seconds, lower your leg, relax for 2 seconds, and then switch to the other leg and repeat. Generally, you need to practice 50 times a day. ~60 times.
- Knee and leg extension in sitting position
This action also needs to be done by sitting on a chair, with the knee joint at 90 degrees, then lift one knee joint and force it close to the body, then straighten the leg, hold it for about three seconds, and then put it down and switch to the other leg. Generally, you need to practice 20 to 30 times a day. This action is relatively difficult, so you can practice this action for a while and then try this action.
- Double-knee bottle lift
To do this, you need two tools, one is a chair and the other is a drink bottle. Sit on the chair naturally and keep your lower back straight, then put the bottle between your knees, clamp your legs, and then gently pad your heels. At this time, the thigh muscles will continue to exert force for 40 After a few seconds, put it down slowly and rest for a while, and then repeat it, usually 10 times in a row.
4, stretched legs
When doing this action, you need to lie on your back on the bed or sit on the bed. First, straighten your legs and lay them flat on the bed, then place a towel under your knees for support, and then straighten your legs to contract the muscles. , but also to maintain a downward pressure on the knee. Each stretch of the leg lasts about 5 seconds, and then relax, generally 50 to 100 times per hour.
- Leg swing
This action does not require any equipment, just stand naturally on the floor. Use one hand to support the wall, then use one leg to support the body, and the other leg should swing back and forth, sitting on both sides, and the swing should be carried out slowly from small to large. Because the purpose of this action is to exercise the strength of the quadriceps and buttocks, so the amplitude of the leg swing should not be too large, and it is enough to practice for 1 to 2 minutes each time.
- Squat against the wall
When doing this action, keep your upper body upright and your head up, with your feet naturally apart, shoulder-width apart, with your toes facing forward, then stand against the wall with your heels about a foot-long distance from the wall, and then slowly descend. Squat until your thighs and calves are at a 90-degree angle.
Although the above exercises can have good results, not all people are suitable for these exercises. For example, these exercises are not recommended for acute knee pain, otherwise the symptoms of pain will become more severe. Obviously, it is recommended to seek medical advice and to carry out symptomatic anti-inflammatory and analgesic treatment. In addition, no matter what kind of exercise you use to exercise, you must do it in a gradual manner, and stop immediately if you experience discomfort, such as pain, during the exercise.