What should I do if my legs get cold and my knees hurt?

In daily life, cold legs can easily cause knee pain. Usually, the pain is caused by the cold knee joint. If the knees are painful due to cold, you can soak your feet in hot water frequently to effectively drive away the cold and relieve the symptoms of knee pain. You can also use acupuncture therapy to drive away the cold. At night, you can also apply ginger slices on the surface of the knees. Because ginger contains gingerol, it can effectively relieve the pain caused by cold knees. Pay attention to exercise at ordinary times, try not to do strenuous exercise, and do appropriate activities to relieve knee pain.

How to relieve cold legs

Human pores are open, making it easy for cold evils, wind evils, etc. to enter. If the pain does not last long, soak your feet in hot water, preferably up to your knees, to induce sweating. You can also use some methods to remove the cold poison: cut ginger into thin slices, apply it to the painful area, and burn it with moxa sticks. You can also mash ginger, add flour to make a paste, apply it to the knees, apply it at night, wrap it with a film, and remove it during the day. If personal tolerance is poor, the time can be shortened. If bubbles appear, stop for a few days and wait for it to heal.

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.