If you have bad knees, how can you exercise in your daily life to be healthier?

Be sure to stay active to maintain and increase range of motion and periarticular muscle strength as much as possible. For patients with knee osteoarthritis, the use of individualized and moderate exercise will not only not aggravate the joint pain, but will relieve the uncomfortable symptoms of joint pain and even significantly improve the function of the knee joint.

Swimming can not only reduce the pressure on the knee joint, but also ensure that the knee joint can move greatly and enhance the strength of the muscles around the joints of the body.

For people with poor knees, sports without running and jumping can be healthier and more appropriate, such as swimming, cycling, slow walking, tai chi, squatting and other exercises.

The biggest advantage is that the buoyancy in the water can greatly reduce the hidden pressure on the knee joint, and it can exercise the strength of the leg muscles.

Alternative exercises that don't hurt your knees.

People over 40 years old must recognize their own abilities, and if they want to exercise, they must choose what suits them so as not to hurt their joints, otherwise once they are self-defeating, they may not even be able to walk, sit, and stand up, which are the simplest activities in life.

In order to avoid injury, you can ask your doctor to evaluate your physical condition and recommend appropriate exercises. For example:

1.Water exercise, whether it is rehabilitation or orthopedic surgeons, is the first to recommend water exercise. Because the resistance of water is high, it is very helpful for muscle training, and the buoyancy of water does not burden the knees, so it is the best choice for people with joint problems.

But don't worry if you don't know how to swim, you can try water aerobics, or simple water walking, which is even better than swimming. Because swimming is streamlined, the resistance is not as great as when walking upright, so it is recommended that swimmers can also use swimming and walking to strengthen their leg muscles.

When walking, the water depth is best at the position of the milk line, too high will be uncomfortable, too low will be poor, just find the most comfortable point for yourself.

2.When riding a bicycle, the weight is transferred to other parts of the body, so the knee can be moved instead of burdened.

However, some people will still have back pain, tail spine pain, thigh muscle pain or ligament injury after riding for a long time, mostly because of poor posture or excessive exercise, so pay attention to posture when cycling, take moderate rest, and grasp the principle of gradual progress, and exercise slowly.

3.When walking on flat ground, the knees only bear the weight of the body, and there is no additional burden, so the damage caused is relatively small. As for people who already have knee joint problems, they may still have pain after walking for a long time, or in the end their legs will be weak, which will increase the burden on their joints, so remember to wear knee braces before exercising, and follow the principle of gradual progress.

As for stair sports, mountain climbing, and climbing gentle slopes, they are actually stair climbing exercises, so people with knee joint problems are better off doing less.

People with poor knee joints can't lift heavy objects or do heavy work in life. You should take good care of your joints, otherwise it will cause great damage to the body. Many people also want to make their bodies healthier, and they will adjust them through exercise, so people with poor knee joints can choose some more soothing exercises in their lives.

For example, you can choose to walk slowly, swim, ride a bike, do yoga, etc., all of which are possible. <>

Walking slowly is very similar to walking after walking. You don't need strenuous exercise to get fit. But the choice of location, you must take into account the bit.

Try to choose some flat paths, and never choose places with bad road conditions. It will also cause damage to the knee joint, and the duration of walking must be controlled, preferably within half an hour. Swimming can be said to be a whole-body exercise that can promote fat burning and exercise your abdominal strength.

And in the process of swimming, the main thing is the movement of the hands, so the pressure on the knee joint is still very small, and it will not damage the knee joint. Cycling is also a very good way to exercise. And in the process of cycling, most of the gravity of the body will be placed on the seat of the chair, so the pressure on the knee joint is minimal.

This not only works the knee joint, but also makes the knee joint more flexible. People with bad joints must not climb stairs, run, or climb mountains frequently. Although these exercises can also exercise the body, they are not suitable for people with poor knee joints.

Because in this way, the knee joint will be overloaded, and injuries and sprains may occur. In terms of diet, people with poor knee joints should focus on light food, eat less seafood, animal offal, and drink less thick soup. Because these foods are high in purines.

After purines enter the human body, a large number of crystals will be produced, which will accumulate in the body, which is likely to cause a variety of diseases. Therefore, if you want to protect your knee joint, you must not only control it from the aspect of exercise, but also control your mouth from the aspect of diet.

Jogging, yoga, tai chi, swimming, square dancing, badminton, skipping rope, these sports can be selected accordingly, will not have a serious impact on the knee joint, and can effectively improve the body's resistance.

You can choose walking, jogging, tai chi, swimming, yoga, and chest expansion exercises, which can play a role in exercising the body without damaging the knee joint.

For people with bad knee joints, in life you can choose to swim, ride a bike, row, walk slowly, and squat against the wall.

1.Walk on a flat road. You can walk on a flat road, and before walking, you can warm up by half-squatting and turning your knees.

When walking, the legs should be lifted slowly to avoid aggravation of knee injuries. Walk sixty steps per minute, not too fast, half an hour to an hour at a time is better. If you exercise on a treadmill in the gym, don't set up a ramp mode, it's best not to walk on the treadmill, it hurts your knees.

2.Swim more. In the water, the weight bearing of the joints will be reduced, it is best to stroke breaststroke, which does not hurt the knees, butterfly stroke is not recommended, but there are fewer people who can do it. Walking in the water was also good.

3.Ride a bike. It is still okay to ride a spinning bike in the gym, and cycling the joints will not bear weight, which is conducive to the maintenance and recovery of joint function. However, it is necessary to adjust the height of the saddle, the saddle is too high or too low, and the pedaling intensity should not be too strong when going uphill.

4.Practice yoga. Supine tension straight leg raise is also a good one, raise the leg about 30 degrees, at the beginning can be held for 1 3 minutes, according to the teacher's requirements of the legs alternate. You can also do more half-squats and squats to strengthen your knees.

If you have bad knees at home, how to exercise your knees?

People with poor knee joints should exercise less.

You can practice inner energy, when there is a certain amount of energy accumulation, you can put your hands on the knee joint every day, so that the energy (including heat) in the hands enters the joint, so that it can be better transported, improve the knee joint, ** pain, if you can persevere, it will produce very good results.