I m an outdoor enthusiast and my knees are a little worn.

Hello, I'm an orthopedic surgeon.

Your condition should be a symptom of knee synovitis, which is caused by prolonged weight-bearing and movement of the knee joint.

**Opinion: Pay attention to rest, reduce activity, appropriate oral medications** such as "glucosamine", and most importantly, pay attention to your own maintenance.

Hello! You suffer from knee joint degeneration, joint cartilage wear and thinning after secondary bone hyperplasia, this disease is generally manifested as joint pain, especially when going up and down the stairs, the joint is stiff and unable to step when sitting and standing up for a long time, the joint is stiff and inflexible when you get up in the morning, and in severe cases, you need to hold the bed several times to get out of bed and walk, and the legs can not be bent, the legs cannot be straightened, and the legs can not be squatted.

It belongs to aseptic inflammation, and there is no way to eliminate aseptic inflammation by taking injections and anti-inflammatory drugs.

Traditional Chinese medicine plaster external treatment is safe and non-***, which can be said to be the most ideal way. It has the special effect of activating blood and removing stasis, reducing swelling and relieving pain, applying pain and swelling parts, penetrating the bone and joint barrier and deep tissues, quickly reaching the entire joint, quickly repairing the degenerative lesions of articular cartilage and ligaments, regulating bone balance metabolism, improving the metabolic function of bone cells, eliminating symptoms such as congestion, edema, adhesions, contractures, stiffness, pain and other symptoms of joints, enhancing the function of joint ligaments, strengthening the elasticity and toughness of ligaments, eliminating inflammation and edema, and improving the microcirculation and nutritional status of the affected areas of the vertebral body. Enhance the stability of bones and joints, acute and severe patients can be effective within 24 hours, and stubborn patients who have not been cured for a long time generally have an effect in about 7 days, 2-3 courses of treatment**. It not only avoids gastrointestinal discomfort, liver and kidney damage caused by oral painkillers, but also avoids the pain of surgery and the occurrence of postoperative complications.

Good luck soon**!

Knee soft tissue injuries. I don't know if you are swollen, if there is fluid accumulation, if there is synovitis caused by soft tissue injury. If there is no effusion, it is a soft tissue injury.

Do you rattle when your knees are bent and straightened?

Avoid climbing hills, going up and down stairs, and don't walk with heavy objects.

I've been around for more than 3 months. This is a chronic disease. Improvement is slow. There is no specific drug.

I think the easy way is to follow the doctor's method. Take a look at the conditioning for a while while doing small exercises on your own. Is it getting better!!

How to avoid knee wear and tear during exercise, protect our joints so that they are not easy to be injured in sports, exercise can soothe our mood, some sports are not suitable for everyone to participate in, let's see how to avoid knee wear and tear during exercise, just move quickly!

You can't climb the mountain for a long time.

Although mountain climbing can exercise the whole body, it seems to be aerobic exercise, but it is actually very harmful to the knees, because mountain climbing is a weight-bearing exercise, which has a great impact on the knees, so you can't climb the mountain excessively.

Don't do strenuous exercises on hard floors, such as squatting and jumping, skipping rope, etc., repeated Pica impact will hurt your knees.

Running, playing ball and other sports are best carried out on plastic or rubber fields, which can reduce the impact of running and jumping on the knees'shock, protecting the knee cartilage.

When you go out on an electric vehicle in winter, you should protect your knees, wear knee pads, and even in summer, you should bring protective equipment to your electric vehicle.

When running or playing ball, you should be careful not to fall and keep an eye on your knee at all times. And it's best to wear knee protection.

Usually pay attention to warm up before exercise, press the leg or something to prevent knee injury, pay attention to protection.

1. Chest exercises

Push-ups: Mainly exercise the muscles of the upper limbs, waist and abdomen, especially the chest muscles. It is recommended to be in a group of 30, and the action should be standard. About 4 sets at a time. At the same time, you can train to the three heads of the humerus.

2. Back exercises

Arm flexion and extension: The parallel bar arm flexion and extension is mainly to exercise the pectoralis muscles, triceps brachii and deltoid muscles (anterior bundle), and also to train the latissimus dorsi and trapezius muscles. This movement has a multi-effect function, and different practices will produce different workout effects.

3. Shoulder exercises

Pull-ups: can be done on the door frame of the home. A group of 12-14, a group of 6. You may not be able to do a few at first, or even be unable to pull it, but as long as you persevere, you can do it after your own strength increases.

Fourth, arm exercises

Dumbbell press: Dumbbell press can exercise the strength of the arm, and you can use a water bottle to replace the dumb mubell at home, and the left and right arms can be done separately in turn.

5. Leg exercises

Freehand squat: Stand, straighten. Spread your legs apart, keeping your knees slightly bent. Squat until your knees are bent at right angles. Keep your back straight, move your hips back, and when you return, keep your knees slightly bent.

6. Abdominal exercises

Sit-ups: Lie on your back, put your legs together, raise your hands, use your abdominal muscles to contract, swing your arms forward, quickly become a sitting position, continue to bend your upper body forward, touch your feet with both hands, and bow your head; Then revert back to a seated position. And so on continuously.