What are some exercises to protect your knees?

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.

There are several movements that should be avoided to protect the knee joint.

1. Squat: Squat will cause wear and tear of articular cartilage, the degree of wear and tear of the knee joint in squat is much more serious than walking on a flat road, and squat in the end due to the squeeze of the back of the knee joint, the range of motion of the posterior angle of the medial meniscus itself is poor, and it is easy to squeeze the posterior corner of the medial meniscus. Therefore, long-term squat workouts are not recommended.

2. Going up and down stairs or mountaineering: When going up and down stairs or mountaineering, it is easy to cause wear and tear of the patellar joint and meniscus injury, and sprains can also easily lead to ligaments and other soft tissue injuries.

3. Half-squat rotation in Tai Chi: There is a half-squat rotation in Tai Chi, which is not only easy to cause great damage to the patellar joint, but also easy to cause meniscus injury. Therefore, it is not recommended for middle-aged and elderly people to do this action.

4. Squatting step: The stress of the patellar joint is 3 times that of the usual when squatting, so it is easy to cause wear and tear of the patellar joint, pain and reactive synovial hyperplasia, which will make the pain more severe. Therefore, this exercise is also not suitable for middle-aged and elderly people.

5. Sudden stop and turn sports: such as playing football, basketball, table tennis, badminton, etc., due to the degeneration of the knee joint itself in the middle-aged and elderly people, the meniscus will also be partially degenerated, which is easy to cause aggravation of joint degeneration and meniscus injury.

With the acceleration of our current pace of life, our legs are also overloaded every day, resulting in many people's knees suffering from knee pain due to excessive strain, so what kind of exercise can protect the knees, let's take a look.

1. What exercises can protect your knees?

1. Squat is a more recommended way of exercise, and this way of exercise can exercise the strength of the quadriceps muscles, and can also protect the knees, which is usually a kind of exercise method that is more suitable for the elderly, and this exercise method does not require additional exercise, the equipment is particularly convenient, when doing this exercise, first lean against the wall, open the feet and shoulder width, and then slowly stretch forward, form a certain distance between the body, and then the calf and the ground perpendicular degree should not be less than 90 degrees.

2. In addition, you can also choose swimming, because swimming is particularly small for the negative weight of the knee joint, and for some people who have had knee injuries, choosing swimming is a very ideal way of exercise, and this exercise can reduce the weight of the knee compression, and the swimming into the factory can also effectively protect the knee.

2. How to maintain the knee joint in daily life?

If we want to maintain the knee joint in our daily life, the first thing to do is to keep warm, especially in the autumn when the cold and warm alternate, the huge temperature difference is likely to cause the contraction of muscles and blood vessels and cause joint pain, so try to wear long pants at ordinary times, and wear autumn pants as soon as possible when the weather is cold. This can not only improve physical fitness and relieve knee pain, but also according to your own physical condition to do squatting and standing movements, once a day in the morning and once in the evening can also effectively maintain the knee joint.

There should be a particularly good warm-up exercise, and some stretching exercises should be done often in life, so that you can open the ligaments, you can also move the joints, you can warm up for 10 to 5 minutes, and you can choose some high leg raises or squats.

Stretching exercises, this kind of exercise can make your muscles better, can make your muscles relax, so that your knees will be better.

Usually do some exercises about upper limb training, generally warm up when exercising, and pay attention to the way of exerting force during the activity.