The knee is a very important part of the lower body. It is located at the connection between the thigh and the calf. The knee is composed of the meniscus and four ligaments. How to repair knee injuries actually involves many actions, such as straight leg raises , stand upright, sit and raise your legs, etc. So, how do you repair a knee injury at home? Let’s take a look.
1. Straight leg raise
Lie on your back on the bed, straighten your legs, lift your thighs 30-45°, hold this position for about 5-10 seconds, and then put it down. Train until the muscles feel sore. This method is very helpful in strengthening the load-resistance ability of the knee joint, and is also helpful in relieving the pain and swelling of the knee joint. (What to do if the knee joint is painful and swollen? Knee joint repair surgery teaches you how to repair the knee joint.)
2. Stand on the ground
Knees together, thighs tight, fingers crossed, palms turned upward, neck relaxed and leaning back naturally, abdomen straightened, waist and upper limbs stretched upward with maximum force For a few seconds, bend down and touch the ground as much as possible. Inhale up and exhale down. This method can not only exercise the leg muscles, but also widen the joint space and enhance the straightening function of the knee joint.
3. Sitting and raising legs
Find a stable chair, lean forward slightly, sit on the front half of the chair, hold the chair firmly with both hands, and bend one leg to stand comfortably on the ground , keep the other leg straight, slowly lift it about 10 cm off the ground, hold it for about five seconds, then slowly lower it, repeat about 20 times, alternating left and right. This can strengthen the muscles around the knee joint and promote the recovery of muscle atrophy caused by knee joint injury.
4. Ball-clamping training
Find a football or volleyball, sit on the bed or the floor, hold it steady with your hands, bend your legs slightly at the knees, and clamp the ball with your inner thighs. Hold each pinch for about five seconds, slowly relax, repeat about 20 times, and place the ball alternately on the upper, middle, and lower sections of the inner thigh. This can increase the resistance of the knee joint and strengthen the knee joint function. (Knee joint training tutorial, teach you how to strengthen knee joint function.)
5. Squat quietly against the wall< /p>
Different from Zhan Zhuang, Zhan Zhuang focuses more on waist and abdominal strength. Squat against the wall because you can lean against the wall, and there is no need to exert force on the waist and abdomen. It focuses more on the exercise of leg muscles. It can be said that squatting against the wall is The decomposition of stance movements focuses on leg exercises. Note: The knees should not exceed the toes. This is very important, because if the knees exceed the toes, the meniscus will be stressed, which will be counterproductive.
6. Standing upright on one leg
It has a certain effect on restoring the balance ability of the knee joint. The specific method is: open your hands, lift one foot at will, and stand for a few minutes. After the balance is enhanced, Perform a one-leg stand with your eyes closed. At the same time, when standing on one foot, keep the patella lifted and tighten the thigh muscles.
7. Sitting forward bend
Put your feet shoulder-width apart (or together), straighten your knees, hook your toes back, bend your waist, and try to grasp your toes with both hands. It is appropriate to feel a pulling sensation behind the knee. It has a stretching effect on joints, muscles, tendons and ligaments, increasing joint mobility.
Taught by a rehabilitation instructor: knee joint pain repair surgery
Section 1: Why knee pain occurs
Section 2: Self-assessment of the knee Joint pain
Section 3: The first step, the importance of method
Section 4: The second step, hip muscle function recovery (Part 1)
Section 5: The third step, hip muscle function recovery (Part 2)
Section 6: The fourth step, establishing stable lower limbs
Section 7: The fifth step, before and after exercise Important Steps
Section 8: Common Knowledge on Preventing Knee Pain