Knees are easily damaged, what exercises can I do to protect my knees?

The knee is easily damaged, and in the end, it is still a lack of muscle strength, so the exercises are aimed at muscle training.

First, you can squat against the wall. Squatting against the wall is when you are leaning against the wall, your legs are open, your knees are bent and half squatting, the angle of your thighs and calves should not be less than 90 degrees, your legs should not be too wide, and your shoulders are wide enough, and your toes are facing outward, in this process you will feel your thighs super tight, you can do it until you can't hold on, three to five times a day, this method allows you to train your thigh muscles.

Second, you can raise your legs high. You can choose to lie down, or lie on your stomach, straighten your foot, raise it up 30 degrees, and change to the other foot when you are tired and can't hold on, anyway, you can do it when you have nothing to do. This method was told by the doctor that it can work even the very small muscles in the legs.

Muscles are the most important tissues to protect the knee, and most of the reasons why the knee is bad are because the muscle strength is not good. Both of these methods can increase the thigh muscles, and the effect is quite fast, I feel that the thigh muscles are a lot stronger after doing a wall squat for a week or two, probably because my thigh muscles are relatively weak. There are also corresponding movement guides on the Internet, you can also check it, and I personally think that it is still very useful to avoid knee injuries when exercising muscles.

First of all, it is necessary to establish firm confidence, and to have persistent pursuit and perseverance.

Secondly, you should regularly participate in various physical fitness tests and training, such as running or walking for short and medium distances every morning or half an hour after eating in the evening. Then, do boxing training, often do ligament pulls on yourself, and do some regular two-handed push-ups.

It is also important to stick to pull-ups, which can increase the strength of your arms and the strength of your shoulder width.

In addition, swim moderately, so that the resistance arm force in the water will swing, and then the shoulder can get an effective exercise effect.

You can also stretch your arms back from time to time, which can not only relieve back soreness, but also help to protect your knees. Not only these regular movements can be performed, but you can also do outdoor bungee jumping, so that when you can withstand the resistance of the wind, your ligaments can be stretched, not only to exercise your body, but also to protect your knees from damage.

There is also the most common method, that is, to make yourself fat, so that you can also greatly increase your body strength, of course, it is the meat to support the shoulders.

But the most important way is to keep exercising and doing exercises that don't touch your knees.

In fact, what I want to tell you is that doing any exercise will cause more or less damage to the knee. It's just that some activities have more damage to the knee, and some activities, such as cycling, have less damage to the knee. And it should be noted that going up and down stairs is a relatively large damage to the knee, especially when going down stairs.

So in daily life, if we can make an elevator, let's make an elevator!

You don't usually walk so much, you can replace walking with cycling. In addition, it is winter now, and the knees are easy to get cold, so you can buy a knee brace and put it on the knee when you go out every day to give the knee riding a warm preventive effect. If you want to strengthen your knee joint, you can do some exercises to strengthen your hips and quadriceps muscles to increase the stability of your knee joint.

It is recommended that you ** a fitness software - keep, which has some ** exercises specifically for knee injuries, and the intensity of these exercises is relatively small. You can train five times a week according to the requirements, and after two weeks, you can almost see the results, it can relieve the pain of the knee joint and improve the stability of the knee joint.

1. Ride a bicycle. Cycling or exercise bicycles can make the quadriceps muscles and hamstring muscles around our knees stronger, increase muscle endurance, and are good exercises to protect the knee joint. It is recommended that those who intend to climb the mountain before climbing the mountain.

From the second to third months, spend 3 to 5 days a week, 20 minutes a day to ride a bicycle with socks late as a pre-departure training. There are workouts and bad workouts, and you will be surprised to find that your knees are not too sore after descending the mountain!

2. Leg extensions. With the use of fitness machines, we can exercise the quadriceps muscles well and increase muscle endurance. Once you're in the equipment chair, bend your knees and reach your feet under the roller bar.

Hold the handles on both sides of the chair with both hands to hold the upper half of the body still, then straighten your legs and lift them up to the level of the chair before relaxing back into the original position. Repeat the up-and-down elevation and lowering action 10 times, and repeat this 3 times.

3. Wall squat. The squat is a very effective way to train your knee muscles. After practicing, it is more appropriate to describe it as "road remote horsepower"!

How do you squat properly? Start with your back flat against the wall, but keep your feet about 60 to 90 cm away from the wall. Then slide your back down and slowly squat until your body, thighs, and calves are at 90 degrees.

At this point, adjust the position of your feet slightly so that your feet are shoulder-width apart, and then hold this position for 1 minute before getting up. Do this five times in a row, each time for a little longer than the previous one, and aim for the fifth time to last for 5 minutes.

Warm up fully before exercising, do not overdraw your knees, pay attention to keeping your knees warm, and reduce the burden on your knees. You can swim properly and do circular knitting training.

Warm up enough before exercise to protect your knees, because when people do not exercise for a long time, the temperature of the knees is relatively low, do enough warm-up exercises before starting, so that the muscles and ligaments of the joints can be well warmed up, and the knee joints will be effectively relaxed, and then start the exercise will not cause damage to the knees. In daily life, not overdrawing the knee is also an effective protection for the knee, especially when going outdoors to climb or climb a hill, you must assess your physical strength, do not let the knee overload exercise.

Pay attention to knee warmth is also an effective way to protect your knees in daily life, usually pay attention to weather changes, when the temperature plummets, you must pay attention to the warmth of the knees, because in cold weather, the viscosity of the muscles and ligaments is relatively large, resulting in poor adaptation of the muscles and ligaments around the knee joint, which is prone to sports injuries, so in cold weather or when the temperature plummets, it is not recommended to do some soothing exercises indoors for outdoor activities, and try to protect your knees when blowing air conditioning in summer. Don't let your knees get cold.

Reducing the burden on your knees is also an effective way to protect your knees in your life. Because human overweight knees are easy to hurt, pay attention to diet and exercise in daily life, try to avoid overweight, so as to reduce the burden on the knees, can prevent knee lesions, after strenuous exercise, but also do some gentle exercises, so that the whole body muscles and knee joints slowly relax, which can not only relieve fatigue, but also prevent knee joint damage.

Insist on swimming for about one hour a day, which can speed up the blood circulation around the knees, and can increase the structural nutrition of the articular cartilage and meniscus, improve the stability of the knee joint and maintain the health of the knee joint, in addition to doing more elliptical training in daily life, insisting on 30 60 minutes a day, it can also increase the overall financial strength of the lower limbs, and can promote the secretion of synovial fluid, so that the knee can maintain a healthy state.

Do a good job of keeping your knees warm, do a good warm-up exercise before exercising, and don't exercise too much. You can do walking, tai chi, yoga, swimming, jogging and other exercises.

Don't do some too strenuous exercises, choose the exercise that suits you according to your actual situation, don't let yourself stay in a very humid environment for a long time, be sure to keep warm, and eat more foods with high calcium content, such as milk, walnuts, fish, meat and shrimp; You can do yoga, you can do tai chi, you can run, you can do baduanjin or square dance, you can do it.

Many people think that exercise is easy to hurt the knee, such as running, squats, etc., but in fact, it is the incorrect bending method that hurts the knee, as long as you can bend it in the correct way, you can protect the knee through muscle training and proper joints.

In fact, joints produce a lot of metabolites every day, some of which are lubricating fluids for joints, and some are old cells, which are discharged through the normal metabolism of the body, so that joints can move normally and maintain daily activities.

But to be able to maintain normal metabolism, in fact, it is the saying that if you want to live, you have to move, if you don't exercise because you are afraid of knee injury, in fact, the joint substances will not be able to metabolize because of the lack of external force, but it is more likely to cause arthritis; And after arthritis, I don't move even more because I am afraid of pain, and it turns into a vicious circle.

Therefore, proper exercise is the way to protect your knees.

In fact, if the knee is bent correctly, it will not hurt. For example, when we squat on the ground, our knees bend a lot, but we don't feel uncomfortable; But if we squat down and squeeze our knees hard and then squat, it will be difficult to squat, because the inner crease of the knee is caught by the bone, and that's where the pain comes from.

So when bending, the point of force should be correct. It doesn't feel as if it's all the calf pushing the force, so it's easy for the knee to get caught in the inner crease. The center of gravity and force should be placed on the thighs

And the bending time should not last too long, intermittent pressure is more able to **cartilage renewal.

Therefore, when jogging, you must pay attention to your running posture, you must not bend over and hunch, you must move forward step by step with the rhythm of breathing; When riding a bicycle, it is recommended to raise the seat cushion so that the knees can be fully straightened when exerting force.

Swimming, which is easy to be overlooked, seems to be very protective of the knees, but in fact, when the feet hit the water, if you don't pay attention to the force point, you can use the same calf to exert force, and the knees are just as easy to hurt; And the frog kick, you should also pay attention to the strength of the thighs when drawing the circle back.

Patellomalacia is a disease related to knee joint injury in daily life, also known as patellar chondritis, refers to the knee joint patellar cartilage surface due to long-term chronic wear, and then swelling, fragmentation, falling off of the condition, the incidence of the population is generally young adults, especially athletes and sports enthusiasts, and the incidence of women is higher than that of men, if the disease is not found in time to seek medical attention, the corresponding part of the femoral condyle will also occur lesions, and then develop into patellofemoral osteoarthritis.

Patellomalacia is caused by long-term wear and tear of the patellar cartilage surface, and then swelling, fragmentation, and detachment. It is still recommended to use Jiyutang Patella Shungu Anyu Patch**, this plaster has strong local penetration, goes directly to the disease, and conducts it to the meridians through **, which can promote functional recovery and achieve a rapid **goal.

Symptoms of chondromalacia patella:

1. Joint pain and weakness, at the beginning, the knee joint will feel fatigue and soreness after excessive exercise, and the symptoms will improve or disappear after resting, and then the knee pain will be caused by jumping from the semi-squatting position, resulting in the inability to do the semi-squatting position, especially when going up and down the stairs, the pain is strong and accompanied by the weakness of the knee joint.

2. Early knee pain, at the beginning of the knee soreness, this pain is related to the amount of activity, and gradually the outside of the knee and popliteal fossa will appear pain.

3. Pain when the knee joint is hyperextended, the characteristic of this disease is that it will be painful when it is overextended, and it is more obvious when it resists and overextends.

4. Tenderness and patellar grinding pain: tenderness is usually located at the location of the cartilage at the inner edge of the patella. When the knee is extended, the quadriceps muscles relax, and when the hand is pressed against the patella and twisted, the hand will feel a grinding sound under the hand, and the patient will feel pain.

5. The single-leg half-squat test is positive, when the patient stands on one leg, slowly bends the knee and squats, the knee will be soft, and the knee pain is positive.

6. Secondary patellar chondromalacia, in addition to the clinical manifestations of pain and difficulty in weight-bearing, may also appear to be interlocking and unstable, and some even have a tendency of patellar dislocation. The patella is tender when the knee is flexed, and the patella is flaccid when transferred laterally.

1.Swim.

When swimming, the weight of the upper body of the human body will not put pressure on the knee joint, which can not only exercise the muscle strength around the knee joint, but also will not cause damage to the cartilage of the knee joint;

2.Ride a bicycle.

Cycling does not increase the burden on the knee joint, and can exercise the quadriceps around the knee and the hamstring muscles, increasing the tolerance of the muscles;

3.Squat against the wall.

Stand upright, head up and chest up, feet shoulder-width apart, toes forward, don't figure eight outside or inside, stand with your back against the wall, heels about a foot long away from the wall, distribute the weight of your body evenly on both legs, squat slowly, keep your thighs and calves at a 90-degree angle, feel sore, and then stand up.

Hope mine helps you!