What exercises should middle aged and elderly people with knee joint degeneration do to improve thei

I think the elderly should eat more calcium, supplement the health of the bones, and should also walk often, move and turn off, which is also conducive to knee joint degeneration, so I think everyone should do this, so it will be beneficial to the health of the body.

1. Walk slowly. Slow walking and leg lifting should be carried slowly to avoid the impact of the bone surface of the knee joint and aggravate the injury; 2. Cycling plan. When riding a bicycle, the thigh muscles contract rhythmically, which can make the quadriceps muscles get a good workout.

If middle-aged and elderly people lack exercise, one will affect the articular cartilage to absorb nutrients from the synovial fluid, and the other will affect the stability of the joint, which will promote the aggravation of articular cartilage wear, so whether it is prevention or osteoarthritis, proper exercise is essential. So, what exercises should middle-aged and elderly people do to protect their knee joints, mainly including three kinds of exercises: joint stretching exercises, isometric muscle contractions, isotonic muscle contractions, and endurance exercises.

1.Climbing stairs, after the age of 50, the knee joint gradually degrades, but in everyday life, it avoids not being able to climb the stairs upstairs. When climbing stairs, pay attention to safety, when you are tired, rest, and continue again.

Because people are on stairs, almost all the stress is on the knees, and if they climb the stairs regularly, the joint deterioration will be accelerated, which is not good for bone health. 2.When turning quickly, middle-aged and elderly people must slow down because the neck is covered with a large number of blood vessels and nerves, and the cervical arteries mainly supply blood to the brain and play a very important role.

3.Sit-ups, it is advisable to do sit-ups because when you sit up, you need your hands to hold your head, you may fall because the arms are not enough; When you sit up, if you don't standardize, it's easy to hurt the spine. resulting in damage; If it is intense, the movement of the head is relatively large, which tends to cause a rise in blood pressure, which triggers a series of diseases.

For the elderly, the body can be downgraded, try to choose some gentle exercises to avoid accidents.

1. Reasonable exercise time.

The body functions of middle-aged and elderly people are not as good as when they were young, and they should also be appropriate in terms of exercise, not that the longer the exercise, the better, excessive exercise will aggravate the pain of the knee joint, and even promote the growth of bone spurs, which will further aggravate the patient's condition.

Therefore, middle-aged and elderly people must grasp the exercise time well, and it is not advisable to exercise excessively for a long time, generally half an hour a day. If the knee bone hyperplasia is more severe, the patient can also shorten the time of exercise appropriately according to his own situation to avoid aggravating the burden on the joint.

2. Choose the right sports.

Exercise programs are also important for patients with hyperostosis in the knee joint, and the right exercise can help relieve the symptoms of the knee joint, which can lead to more severe joint damage if the wrong exercise program is performed.

Patients with knee hyperostosis should avoid strenuous sports such as long-distance running, fast running, playing basketball, long jump, high jump, and playing football, which will aggravate the damage of the patient's knee joint; Patients can choose some gentle exercises, walking, yoga, swimming, etc. are good choices.

3. Relax after exercise.

After exercising, you may wish to relax some muscles and knee joints, for example, you can apply a warm compress to the knee joint after walking, and apply a hot towel to the joint, which can promote blood circulation around the area and relieve the fatigue of the surrounding muscles.

Patients with knee osteoarthritis often reduce the movement of the knee joint because of joint pain, or fear of pain or fear of aggravating the condition, if this is the case for a long time, one is that the aforementioned is not conducive to the articular cartilage to obtain nutrients, and in addition, it will also lead to contracture and atrophy of the joints and surrounding muscles, ligaments and other tissues, and then aggravate the condition. Therefore, patients with knee osteoarthritis should try to stretch the joints as much as possible to maintain the function of the joints without causing pain or aggravating the pain.

Move your joints more, do high leg raises, walk more, jog properly, and ride often.

Elderly people with knee degeneration need to move their joints more, but at the same time, they need to pay attention to the degree of joint movement, and it is best not to hurt their own views because of this.

However, when people get old, many people will have joint degeneration, and the most prone to degeneration of joints are the knee joint and shoulder joint, and some elderly people will also have the problem of pain in these two joints. After that, the elderly must not stop all activity training, because this will only lead to further deterioration of the knee joint degeneration, and the elderly need to move their joints within a proper range.

First, the elderly need to analyze their own knee joint pathology.

Some elderly people not only have degeneration of the knee joint, but also have certain knee joint pathology. In such a situation, the first thing that the elderly need to do is to reduce inflammation in the knee joint. After the inflammation has been properly relieved, the elderly need to pay attention to their activity training to improve the flexibility of the knee joint.

Second, the elderly need to avoid overloaded sports and training as much as possible.

Some elderly people may use running exercises to activate their knee joints, which is really useful, but it can also hurt the knee joints of the elderly. Because the knee joint of the elderly is generally more fragile, the wear and tear of the knee joint of the elderly will be more serious, and the exercise with excessive load will lead to further wear and tear of the knee joint, which is not conducive to the recovery of the elderly health. <>

3. The elderly need to strengthen their leg strength more in life.

In addition to the problem of joint degeneration, the elderly can also experience the symptoms of muscle atrophy, which can also lead to the unprotected joints of the elderly, which can further cause many joint problems. It is for this reason that the elderly need to strengthen their leg muscle training more in their lives, so as to improve the strength of the leg muscles. On the basis of muscle strength, the knee joint of the elderly will become more and more stable, which will significantly improve the problem of knee joint degeneration in the elderly.

Usually you must exercise properly, such as going out to do tai chi, you can dance square dance, so it is better for the body.

You can usually do proper exercise, you can walk more, you can also take more walks, you can go to the park to do tai chi, so that you can exercise your body.

You can go for a walk, you can go tai chi, you can go to play badminton, or you can choose to square dance.

Swimming is a great form of exercise that works the muscles of the whole body. Swimming is a non-weight-bearing exercise that does not aggravate knee injuries. It is the preferred way for middle-aged and elderly people to exercise.

But in the process of swimming, we must pay attention to muscle strains. Swimming hard can easily overload your body. We have to train at a proper high intensity.

Swimming is a sport limited by the venue, and many middle-aged and elderly people do not know how to swim. At this time, you can choose a proper run for exercise, which can also play a role in strengthening the body. As long as you master the running posture and precautions, you will not aggravate the knee injury.

Insist on running step by step, don't suddenly increase the amount of exercise on a whim, and keep the running time within one hour every day, and there is no pain in the knee joint. Cycling is an aerobic exercise, which can exercise the muscles of the whole body, help blood circulation, and make the knee joint get a proper exercise. However, don't ride on steep slopes when cycling.

When you ride a bike in the gym, you need to do it according to your physical condition so as not to aggravate the knee injury.

There are two types of sports that are less stressful on the knee joint, swimming and cycling, which are more suitable for middle-aged and elderly people. When swimming, water carries most of the weight of the body, not only for the whole body, but also for less stress on the knees. But don't choose breaststroke when swimming.

For people who have no knee problems, the kicking action in breaststroke is not small, but for middle-aged and elderly people with poor knee joints, it is easy to cause secondary injuries to the knee joint.

When riding a bike, the seat also bears most of the weight of the body, and the pressure on the knee joint is reduced, even easier than when walking. This suggests that there is relatively less stress on the knee joint when riding a bike than when walking, so the knee joint will feel more relaxed when riding a bike than when walking. Some middle-aged and elderly people also like to run.

Here, jogging instead of brisk running is also recommended. When the foot hits the ground, the sole of the foot hits the ground first, and the knee pad is worn. Before jogging, it is necessary to do a good job of warming up the knee joint and stretching the knee ligament, because the elasticity of the knee ligament in the middle-aged and elderly gradually decreases, and the movement of the knee joint is relatively stiff, which is easy to cause knee injury.

Stretching ligaments can reduce the likelihood of knee accidents.

Middle-aged and elderly people with poor knee joints must pay attention to wearing good clothes, protect their knees, and do not do too many exercises that damage their kneesWhen exercising, you must pay attention to the duration, 1 or 2 hours a day is fine, or pay attention to choose some places where there are fewer people and the environment is safer.

You can do tai chi, square dance, and don't do too intense exercise;I think the main thing is for me to exercise my knee joints, and I can help myself with some equipment, such as the horizontal bar, so that my legs can be relaxed.

Middle-aged and elderly people with poor knee joints should try to do less running exercises, take a walk for about half an hour every day, do some tai chi or square dancing appropriately, and do not do some sports with too much intensityEvery time you do exercise, you must not challenge your body, straight, be careful of your body being harmed, in addition to getting more sunlight every day, which is also very helpful for the prevention of osteoporosis.

Knee pain in the elderly cannot be improved directly by exercise. Instead, it is necessary to improve according to **, such as femoral head necrosis and other diseases, it is advisable to minimize exercise.

Yes, but not too drastically, as it can easily worsen the joint pain. It is best to go to the hospital for a check-up and let the doctor plan how**.

It should be difficult, it is very likely that there is a lack of calcium, and if you continue to exercise, it may wear out your knees.

It is not possible to improve by exercise, the knee joint of the elderly itself is very fragile, and exercise will lead to more serious knee pain. In terms of diet, the elderly should eat more high-protein and high-calcium foods, and let the elderly take measures to keep warm and not do strenuous exercise.

It is not possible to improve by exercising, it may be the loss of calcium or the injury of cartilage, if you exercise at this time, it will only lead to more serious knee joints. The elderly should be given additional calcium supplements.

Exercise can be improved, but it must be noted that the exercise time should not be too long; Be sure to keep your knees warm and avoid sitting for long periods of time.

1. Sit and stretch your knees. Sit in a chair with your feet flat on the floor, then gradually straighten your left (right) knee and hold the straight leg position for 5-10 seconds, then slowly lower it. Alternate legs and repeat the exercise 10-20 times.

2. Lie prone and bend your knees. In the prone position, cross your hands in front of your head, place your head on your arms, and then gradually bend your left (right) knee joint, as close to your hips as possible, and hold the knee bent position for 5-10 seconds, then slowly lower. Alternate legs. Repeat 10-20 times.

3. Extensor exercises. In the supine position, bend one knee as close to the chest as possible, fix the thigh with both hands for 5-10 seconds, and then gradually straighten the knee joint, alternating between the legs. Repeat 10-20 times.

4. 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.

5. 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.

6. Finger push the calf. Sit 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.

7. 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.

8. Rub the patella. Sit on a chair with your knees flexed at about 90°, your feet flat on the floor, place the palms of your hands on the patella of the knee joint, spread your fingers slightly around the patella, and then rub the patella 20-40 times with a little force.

Middle-aged and elderly people should protect their knees, wear more clothes in the lower body, prepare a knee pad, and should also exercise more, you can choose jogging or walking appropriately, at such an age, don't drink anymore, otherwise the knee joint will hurt.