Knee rehabilitation training?

The knee is a relatively complex joint in our body. When we exercise or walk, we rely on the knee joint to bear weight. If we do not pay attention to the knee joint, it is easy to cause strain and injury. Chronic degenerative bone and joint diseases usually cause pain when going up or down stairs. Most of the time, the pain will be relieved after rest, but in severe cases, joint stiffness will occur.

Insufficient leg and hip muscle strength is the main cause of knee pain, but excessive muscle tension can also have adverse effects on the knee joint. Stretching the leg ligaments can also help the knee joint recover. Next, let’s talk about the rehabilitation training treatment methods for knee arthritis.

Active flexion and extension of the lower limb joints without weight bearing: Lie on your back, straighten one lower limb, and bend the knee and hip of the other lower limb to bring the thigh as close to the chest as possible, then alternately practice the other lower limb. Straight leg lift exercise: Lie on your back, straighten your lower limbs and lift them off the bed about 60 degrees. Hold for 10 seconds and then slowly lower them. Rest for a while and repeat the training. Each 10-20 times is a set. Train until your muscles feel sore. In addition, you can tie an appropriate amount of sandbags around your ankles for practice, and gradually increase the weight of the sandbags as your strength increases.

Half squat against the wall

Exercise: Stand against a wall, bend your knees and hips to no less than 90 degrees, and do a half squat. Hold for 10 seconds, then stand up, rest for a while and squat again. 10-20 times counts as a set.

It is worth noting that when obvious pain and swelling occur in the joints, you should focus on rest and avoid exercises that put weight on the knee joints, such as going up and down stairs and running. You should use crutches when walking to reduce the burden on the joints. The above exercises are only appropriate when there is a significant improvement in joint pain and swelling, and it is best to perform the exercises under the regular guidance of a rehabilitation doctor. Mobility is an important aspect of knee rehabilitation. Flexibility exercises begin in the early stages of rehabilitation with range of motion exercises.

An effective flexibility exercise program includes: back, hips, knees, and ankles. The safest approach is to do slow, continuous stretches while performing extreme movements. Avoid jumping exercises, which can cause slight tears in tight muscles and can also irritate the muscles and make them tense. This goes against our original intention, that is to say, it creates some negative factors on the muscles. Flexibility exercises should be planned before or after practice time.

The knee joint is one of the joints with the heaviest load in various human activities. It is indispensable for activities such as walking, sitting, lying, running and jumping in daily life, so the chance of injury is also relatively high. If you can do some knee health exercises on a regular basis to make your qi and blood flow smoothly and your tendons and veins unblocked, you can achieve the goal of strengthening your knees and preventing and curing diseases.

Week 1:

1. Lie flat on the bed, tighten the muscles in the front of your thighs for 5 seconds, and then slowly relax.

2. Lie flat on the bed, lift your legs, with your feet 30 cm off the bed, hold for 8 seconds, then slowly put them down.

3. Sit on a chair and move your body forward. Do the above movements 200 times a day, which can be completed in 4 to 5 times.

Week 2:

Stand with your back against a wall, slowly squat down along the wall until your knees and calves form a 90-degree right angle, keeping your knees and feet in a vertical line. Count to three seconds silently, then slowly straighten up.

1. Lie flat on the bed, tighten the muscles in the front of your thighs for 5 seconds, and then slowly relax.

2. Lie flat on the bed, lift your legs, with your feet 30 cm off the bed, hold for 8 seconds, then slowly put them down.

3. Sit on a chair, lean forward, tighten the muscles on the back of your thighs for 5 seconds, and then slowly relax. The above movements can be performed 200 times a day, divided into 3 to 5 times.

Starting from the second week: (Add the 3 movements from the first week) Stand with your back against a wall, and slowly squat down along the wall until your knees and calves form a 90-degree right angle, keeping your knees below the vertical line divided by your toes. Without counting to three seconds, straighten your body slowly. If you can't do the above movements 200 times a day, 3 sets a day, 20 times each set is enough.