What to do if there is less lubricating fluid in the knee joint?

Knee joint lubricant refers to a liquid in the human knee joint. If the knee joint lubricant is secreted normally, the legs can bend freely. If there is a lack of knee joint lubricant, it will easily lead to knee pain, or diseases such as arthritis. It will also easily lead to some joint complications. There are many ways to improve the lack of knee joint lubricant. You can massage frequently to relieve the symptoms and eat more nutritious foods.

What to do if knee joint lubrication is low?

Under normal physiological conditions, there is some synovial fluid in the joint cavity, whose main function is to lubricate the joints and nourish the cartilage. Free joint movement is a sign of normal lubrication secretion. When inflammation occurs in the bones and joints, the secretion of synovial fluid may decrease, and adhesions of the synovial membrane and soft tissues around the joints may occur, causing joint pain and limited joint movement.

Under normal physiological conditions, there is some synovial fluid in the joint cavity, whose main function is to lubricate the joints and nourish the cartilage. Free joint movement is recommended for those with mild symptoms. Non-drug measures such as rest, hot compress, massage, and weight loss can be used to improve circulation, promote synovial fluid secretion, and achieve the purpose of relieving symptoms. Patients with severe symptoms need to take medication under the guidance of a doctor.

Knee joint care

The knees are not the most commonly injured part of the body, but they are the weakest and most demanding joints because they often bear the entire weight of the person and because of their wide range of motion, their structure makes them more vulnerable to impact than the hip and ankle joints.

The knee joint connects the femur of the thigh to the tibia and fibula of the lower leg, and is topped by the kneecap (patella). There is a groove at the front and lower end of the femur that is suitable for placing the patella, which can fully accommodate the patella to move up and down in the groove. The cartilage on the surface of these joints can absorb shock and withstand pressure until they malfunction.

Between the femur and tibia are two large cartilage disks called the medial and lateral menisci. Cartilage, especially the meniscus, is the most vulnerable part of the human body during exercise.

There is lubricating fluid in the spaces between the soft tissues of the knee. When the legs are straight, the distance between the thigh bone and the calf bone is the largest, and a certain amount of space can be created between the soft tissues. Straighten your legs and lift them up, which is actually using the muscles to push lubricating fluid into the gaps between the soft tissues of the knee, replenishing nutrition to the soft tissues. Doing this for a long time can enhance the wear resistance of the soft tissues.

The knees cannot be trained. We can only reduce the burden on the knee joints, protect the knee joints and improve the nutritional status of the joints by increasing knee lubrication and strengthening leg muscles.

Lose weight and change weight-bearing, running and jumping exercises to swimming and cycling. Avoid activities that may make symptoms worse, such as climbing hills and stairs.

1. Add lubricant

Before climbing, use your fingers to rub the lower edge of your knees to promote the protection of the knees by lubricating fluid;

Sit flat on the bed with your legs straight. While keeping your legs straight, lift them up with force. Repeat 100 times. Attention! You cannot do it with both legs at the same time, you have to do it separately. Reasons and effects of this method:

Stretching the hamstrings and patellofemoral joints helps reduce the chance of knee injuries

2. Strengthen leg muscles

Many injuries occur when one's physical strength is low. When the thighs are tired, people will unconsciously lock the joints when walking. Locking the joints means stretching the legs straight. This can reduce the burden on the thigh muscles and temporarily relax their muscles. However, it can easily cause knee strain, knee impact injuries, ankle strain, ankle sprains, and lumbar muscle strain.

Muscle training: Developed muscles, especially the quadriceps, can relieve the pressure on the knees under certain circumstances and minimize knee injuries. Do more leg muscle exercises in daily life to reduce the pressure on the knees as much as possible. Consciously strengthen the training of the quadriceps (front thigh) and cruciate ligament, enhance the strength of the inner quadriceps and thigh muscles (for example, weighted squats), and combine muscle stretching, walking, horse stance or wall exercises to pave the way for the smooth movement of the patella in the femoral end groove. However, the degree of bending should not exceed 90 degrees, and should be guided by a fitness trainer.

Here are seven types of exercise that have a healing effect:

① Weighted heel raises (standing on tiptoes) mainly train the soleus muscle of the calf. When the heels are raised and lowered, the thigh muscles are tightened. It also trains the thigh muscles, stretching and lengthening them.

② Lie on your back in bed with your legs straight and lift them up about 30 degrees. Hold for 10 seconds. Each 10-20 times counts as a set. Train until your muscles feel sore. You can also tie sandbags of appropriate weight to your calves to do straight leg raises.

③Standing practice: holding a ball or a tree stump, with knees slightly bent, like standing but not standing, buttocks slightly sunken, like sitting but not sitting, half an hour every day; horse stance, bend knees and hip joints, but not less than 90 degrees, half squat, hold for 3-5 minutes, 2-3 times as a set, twice a day.

④ Joint range of motion exercises: Since osteoarthritis often causes significant flexion limitation, flexion training is very important. Lie on your back, straighten one lower limb, bend the knee and hip of the other side to bring the thigh as close to the chest wall as possible, and then alternately exercise the other lower limb. You can also use your hands to help flex your knee and hip joints to increase the range of motion of the joints.

⑤ Swimming and walking are the best exercises. They do not increase the load-bearing capacity of the knee joint, but also allow the muscles and ligaments around the knee joint to be exercised. Exercise in water: Water has buoyancy, which can reduce the load of body weight on joints. At the same time, water has resistance, which is beneficial to muscle training. Water walking training and swimming are recommended. Swimming is also an excellent aerobic exercise that can enhance physical fitness. Slow walking: Slow walking is a simple and practical form of exercise, which is beneficial to the metabolism of cartilage and prevents muscle disuse atrophy.

⑥ Sit-ups, push-ups, bridge-like arches, repeated exercises of raising and lowering the legs while lying on the supine bed, and imitating riding a bicycle are all good exercises for patients.

⑦Isotonic and isokinetic muscle strength training: Go to the hospital or rehabilitation center and use special equipment to perform isotonic resistance muscle strength training on the corresponding muscles. When conditions permit, you can perform isokinetic muscle strength exercises, which can help restore muscle strength better and faster.