How to move your knees, what are the exercises to protect your knees?

Healthy knee care will make our activities easier, 2 ways to help you take care of your knee joints.

If your knees are not good, insist on lifting your legs, bending your legs, protecting your knees, and protecting your lumbar spine every day.

Knees should be protected because some people think that knees are very hard. Actually, it shouldn't be thought of as such. Some people think that climbing a mountain is a good way to exercise.

In fact, climbing a mountain is the most important thing for the knees. Because the impact of climbing a mountain on the knees is huge. You can walk slowly on your knees, you can jog, but you can't run for a long time or jump violently.

None of these are great for the knees. So pay attention to these things in a normal way.

Twist and twist, kick and kick, get your muscles active, squat or anything.

The easiest way to do this is to trot for a while and do a squat.

1. Quadriceps exercise

In the prone position, bend one leg to the hip, hold the ankle with both hands in reverse (or wrap the towel around the ankle), gradually pull the lower limb towards the hip, and hold this position for 5-10 seconds, then lower, alternating legs. Repeat 10-20 times.

2. Push and rub your thighs

Sit on a chair with your knees flexed, attach the palmar finger surfaces of your hands to both sides of your left (right) legs, and then push and rub 10-20 times along both sides of your thighs to the knee joint, alternating between your legs.

3. Finger push the calfSit on a chair with your knees bent and your legs slightly apart, place the muzzles of both hands on the inside and outside of one knee, then press your thumb together with the other four fingers, and push your fingers along the inside and outside of your calf as far as you can to reach your ankle. Repeat the finger push 10-20 times, then repeat with the leg switch.

4. Pat your knees around

Sit on a chair with your legs bent, your feet flat on the floor, and try to relax your legs, make fists with both hands and gently pat around your knees about 50 times with your left and right fists.

Recommendations: Here are three exercises that can effectively protect the knee joint and reduce knee pain. Choose two of them and repeat them 15 times a week 2-3 times a week for optimal results.

1.Hamstring flex exercise Take an elastic rubber band and tie it to the leg of a post or heavy piece of furniture with one end stretched at the ankle of one foot. Stand facing the post, keep the bands taut, slowly lift your legs back until the muscles in the back of your thighs feel slightly warm, then slowly lower them, and so on.

Note: When raising a leg, it should be the legs, not the hips, that move. 2.

Straight leg up: This technique exercises the quadriceps and gluteal flexors. Straighten your legs, lie face up, slowly lift one leg straight up, count for 15-20 seconds, and then slowly lower it. If you need to increase the amount of exercise, you can add an object weighing 1 kg to the ankle first, and then increase it in order until it increases to kg.

3.Squat against the wall Stand with your back against the wall with your heels 1 foot away from the wall, place a ball (which can be a basketball or soccer ball) between your knees, clamp the ball, and slowly squat along the wall until your knees are at a 90-degree right angle to your calves. Because the back is against the wall, it supports a part of the weight, and the knee is relatively less stressed, so the exercise intensity is comfortable for the human body, count silently for three seconds, and then slowly straighten the body.

Knee exercises focus on the quadriceps muscles, but they also vary from person to person.

5 exercises for knee pain, old injuries, and knee movement pain to relieve knee pain.

The first action is cycling, which is a good way to exercise the knee joint, and the second action is swimming, which is also good for knee exercises, which can exercise the basic part of the legs.

The knee joint is medically known as the flexion joint, which refers to the ability to perform extension, flexion exercises.

Knee extension is innervated by the quadriceps muscle, which wraps around the anterior patella descending to the tibial tuberosity. The knee flexion movement of the knee joint mainly includes the posterior popliteus semitendon and hemimeranous machine, and the triceps femoris muscle extending upward in the calf also has some effects.

There are meniscus on both sides of the knee joint to cushion movement and reduce friction in the joint. During the process, there are joint sacs, which play a lubricating role.

There is no internal and external rotation and adduction and abduction of the knee joint, and the anterior and posterior cruciate ligaments attached to the knee joint, and the medial and lateral collateral ligaments play a role in preventing the knee joint from moving back and forth, and the knee joint is abduction and adduction movement outward and inward. Only light movements of 1-2° can be performed, with a small amplitude. Therefore, its rotation, adduction and abduction movements are very small, and of course it is also related to the articular surface morphology of the knee joint, which belongs to the trochlear joint.

The knee joint, which is composed of the medial and lateral condyles of the femur and the medial and lateral condyles of the tibia and the patella, is the largest and most complex joint in the human body with more chance of injury, and belongs to the trochlear joint.

1) When the knee joint is fully straightened, the intercondylar bulge of the tibia and the intercondylar fossa of the femur are interlocked, the collateral ligament is tense, and the femoral tibial joint cannot complete other movements except flexion and extension exercises.

2) When the knee joint is flexed, the posterior condyles of both sides of the femur enter the fossa, the interlocking factor is removed, the collateral ligament is relaxed, and the femoral tibial joint can make a slight rotational movement around the vertical axis.

3) When the knee joint is moving, the meniscus can be displaced, backward when the knee is flexed, and forward when the knee is extended; When the calf rotates, the meniscus shifts with the femoral condyle and slides forward on one side and backward on the other.