How should middle aged and elderly people with knee joint degeneration exercise?

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.

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 cause knee pain to be more serious. 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 is important to note 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 the exercise 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.

The elderly should usually do some slow knee bending exercises, or practice yoga, usually must pay attention to calcium supplementation, or press the patella, or shake the knee joint, and usually should avoid strenuous exercise.

In this case, you should twist your legs often, and go for walks often to exercise your knees, and most importantly, you should walk more in your daily life to ensure that your knees are very healthy.

Middle-aged and elderly people can run some steps in the morning, but not too vigorously, so as to exercise the flexibility of the knees.

The knee joint can be flexed and extended in a non-weight-bearing position to reduce weight, and aerobic exercises such as swimming and cycling can be selected.

When there is a problem with the knee, keep the knee warm in time, and then you should also eat some calcium tablets at ordinary times, and you should also exercise more, try to lift your legs and walk more, it will be better, and it can also make the body stronger, the legs will also have some relief, and the blood circulation will be better.

First of all, the load on the knee joint should be reduced, and the knee joint should not be overused. For example, patients should not be able to bear weight for a long time, and should not jump from heights frequently. In addition, it is necessary to maintain a body mass index within the normal range.

The knee should be adequately protected. Wear protective gear before strenuous activity. Patients should take care to keep their knees warm.

When the weather changes, it is necessary to add clothes in time, and if necessary, apply appropriate warm compresses. The patient cannot directly squeeze or rub the knee joint. Specifically, patients cannot sit on their knees very often.

If you often land or crawl on the knee joint, it will greatly accelerate the degeneration of the knee joint.

Knee function exercises should be performed accordingly. In general, for normal patients, it is recommended to take exercises such as walking slowly on a flat road, jogging on a flat road, or swimming to strengthen the muscles around the knee joint and prevent excessive deterioration of the knee joint. My dad is now almost 50 years old and has entered the stage of middle-aged and elderly people.

During this time, my dad often said that his knees were uncomfortable and he felt sore. In fact, this problem is easy to appear in many middle-aged and elderly people. Some people didn't pay attention when they were younger, but that's because of some other disease.

So how do you take care of your knees? Knee maintenance can be done more massage, eat more calcium-supplementing food, and keep your knees warm.

For middle-aged and elderly people, we can massage our knees more in our daily knee maintenance. Massage can relieve local muscle tension in our knees, relieve joint fatigue and promote blood circulation. So if you usually have nothing to do at home, you can massage your knees more, which is simple and effective.

Eat more foods that can supplement calcium. This should be a cliché. If you want to have a healthy knee and promote knee joint health, you must first prevent joint bone problems.

The most common problem in joints and bones is the loss of calcium content, which can lead to osteoporosis and other problems. Eating more calcium supplements can prevent these problems. Supplementing with adequate calcium is great for our knee health.

Take care to keep your knees warm. Our knees and ankles are made up of many joints and bones, and they are also one of the most important parts of the body. So be sure to do a good job of keeping warm every day, and don't let your knees get cold because of your beauty or other reasons.

If we get older, it can easily cause knee pain.

Middle-aged and elderly people should usually pay attention to keeping warm, and middle-aged and elderly people can usually do some exercises related to knee joint activities, which can take good care of knee joints.

You should pay attention to your warmth, and secondly, you should wear more clothes, wear more hot things, you should not drink cold water, and you should not eat cold fruits. There is also the need to supplement more calcium tablets and exercise more.

To pay attention to the warmth of the knee joint, you can soak your feet more, supplement more calcium, drink more milk, eat more eggs, and usually do some warm-up or stretching exercises.