For people with bad knees, what is the best way to get fit?

Patients with poor knee joints should pay attention to the maintenance of knee joints, exercise properly, maintain the temperature of knee joints, avoid trauma to knee joints, and do not do exercises that are not conducive to protecting knee joints. Maintain and increase the range of motion and strength of the muscles around the joints as much as possible. For patients with knee osteoarthritis, the use of personalized moderate exercise will not only not aggravate joint pain, but will relieve joint pain and discomfort symptoms, and even significantly improve the function of the knee joint.

In addition, exercise not only prevents joint stiffness and muscle atrophy, but also plays an important role in weight control, cardiovascular health, and coronary heart disease. Joint pain for 2 hours or more, indicating excessive exercise. The rest of us can apply the 2-hour pain rule to help us assess whether we are exercising too much.

If the pain is two hours after exercise, that's a signal to reduce movement. If the patient sits incorrectly for a long time, or sits for a long time, squats, etc., it is easy to cause certain damage to the knee joint. Therefore, it is recommended that patients pay attention to the maintenance of the knee joint and avoid the occurrence of knee joint diseases as much as possible.

Patients can usually do appropriate exercises to enhance the body's resistance, and can also effectively lose weight and avoid excessive obesity. Strengthen the functional exercise of the knee joint, enhance the muscle strength of the knee joint, and improve the stability of the knee joint. If the patient is heavier, the weight should be appropriately reduced to reduce the pressure on the knee joint during activity, which is also conducive to the maintenance of the knee joint.

You can sit on a chair and do crutches to exercise your quadriceps, or you can squat lightly against the wall, you can also exercise the strength of your quadriceps, and you can also engage in swimming, cycling and other sports, which will exercise your legs.

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It may be more suitable for doing some aerobics, or more suitable for walking, more suitable for tai chi, more suitable for dancing some square dances, and people with bad knees are also more suitable for practicing yoga exercises.

You can choose jogging, walking or swimming, which will have certain benefits for the body and can also make the body healthier, but when doing healthy exercises, do not cause any pressure on the knees.

Poor knee generally refers to the poor function of the knee joint, so you can choose some relatively gentle sports that will not cause damage to the knee joint, such as slow walking, swimming, cycling, etc.

People with bad knees can choose to do sit-ups or push-ups. You can also choose to do pull-ups. Because these don't hurt the knees.

If you have bad knees, you can do sports such as jogging, aerobics, and swimming. Be sure to choose low-to-medium intensity grades, and choose as few courses as possible with more jumping movements. Swimming is a very popular sport.

People with bad knees can do it by controlling their diet and adding some soothing movements; People with bad knees can do yoga, jogging, walking, these exercises.

People with bad knees can go by walking slowly or doing yoga, but they must control their diet, so that they can be successful, because they eat in three minutes and eat in 7 minutes.

When you have bad knees, you can choose slow walking or a more soothing way to exercise, such as yoga, swimming or aerobics, but the range of exercise should not be too large, the exercise time should not be too long, try not to choose vivid sit-ups, push-ups, and pull-ups This strenuous exercise.

You can choose to swim for fitness, or do proper housework to build leg strength, and don't use your knees too much to avoid knee damage.

You can use some gentle fitness methods, such as doing yoga and gymnastics, which are good for the body and can protect the joints well.

Suitable for people with not very good knees:

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 and gently to avoid aggravating the knee injury. Walk sixty steps per minute, not too fast, half an hour to an hour at a time is better.

2. Swim more. In the water, the weight on the joints will be reduced, and it is best to do breaststroke to see the stroke without hurting the knee.

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. Rush judgment.

4. Practice yoga. Supine straightening leg raise is also a good way to exercise, 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.

The knee is a part of the human body that is located at the junction between the upper and lower legs. The main internal structure of the knee is the meniscus and four ligaments.

The meniscus is a crescent-shaped fibrocartilaginous tissue cushioned by the joint between the lower end of the femur and the upper end of the tibia in the knee, which cushions the vibration of the knee joint and avoids direct friction between the two bones.

Swimming is recommended first, because under the action of water, the pressure on the knee joint is very small. If you're not after speed, you'll barely damage your knee and you can work the ligaments and muscles around your knee joint. It is necessary to do other exercises after swimming**, walk slowly, jog, do not run fast, a lot of joint impact will occur during fast running, which will damage the joint cartilage.

It is best to wear flat shoes, walk slowly on plastic tracks or soft roads, and try to avoid walking on hard roads with hard-soled shoes and high heels.

Bicycles, in the process of cycling, the main part that supports the load of the human body is the hip joint, and the knee joint is basically not involved in weight bearing. Repetitive knee flexion and stretching exercises muscles and ligaments to restore knee function, promote local blood circulation, and take up more inflammatory factors. Therefore, these activities are recommended for patients with knee injuries, as they are of little help in decompression, and may even interfere with venous return by wearing them too tightly.

Static squats increase strength in the medial head and right femur quadriceps and reduce patellar cartilage use by improving patellar alignment. With your feet shoulder-width apart and your feet in front of your body, your entire torso near the wall, your knees bent, and as you move on, the angle at which your knees are bent increases with the strength of your thigh muscles, then increases the angle at which your knees are bent.

The specific method is to bring the knees together, cross the fingers, palms up, relax the neck, lean back naturally, tuck the abdomen to support the waistline, knees together, knees together, fingers crossed, stretch the waist and upper limbs with maximum force for a few seconds, bend over to touch the ground as much as possible. Inhale and exhale downward. Schellingen suggested that they can hold safe hiking crutches with both hands to reduce the burden on their waist, knees and lower limbs; As for walking slightly sideways as you descend the mountain, this is a great way to take the load off your knees as your legs bend at different angles and walk slowly with railings.

First of all, you must warm up before exercising, and you should move your knees first, and do not use your knees to knock hard objects, so that you will not hurt your knees when exercising.

You can choose to use a planned fitness regimen, and every half hour of exercise, you need to rest for 10 minutes to give your knees a buffer. You can also wear elastic shoes to reduce the degree of wear and tear on your knees.

You can ride a bike, you can do some yoga exercises, and you should do leg exercises, and you can jog, you can do tai chi, these are all fitness methods that don't hurt your knees.

The fitness method that does not hurt the knee is to do some aerobics, you can also do some warm-up exercises, you can also lift weights, and you can also exercise the upper body muscles, these exercise methods will not hurt your knees.

First of all, pay attention to the combination of work and rest, and the usual range of exercise is not too large, the intensity is not too large, and then you must do a good job of warm-up exercises, and usually do not do some fitness exercises that have a greater damage to the knee joint, such as running, you must wear more comfortable shoes.