Your knees are stuck and your legs can't bend, try this

In daily life, many people will experience knee adhesion and inability to bend their legs after knee surgery. This makes people very worried and they may even "seek medical treatment in desperation." In fact, proper sports rehabilitation will effectively alleviate this symptom. Long-term practice of leg lifting and static squatting will produce obvious results.

Rehabilitation training is critical in treating knee adhesions. The important thing is persistence. It should be done under the guidance of a doctor. You can use hot compresses such as hot water bottles before rehabilitation training. Recovery is a long process. As long as you persist and don't slack off, you can restore normal function. Because muscles and other soft tissues have not fully recovered, functional exercises will be relatively difficult. It is recommended to continue taking oral muscle relaxants and blood circulation drugs, and then strengthen functional exercises, mainly squatting or sitting with others to help press down the calves. Be sure to exercise continuously, not one force at a time. As long as you can tolerate the pain, the greater the amplitude of the pressure, the better, and keep pressing down for at least 15 minutes at a time.

1. Leg lift exercise

Lie flat on your back in bed, first straighten your legs as hard as you can, then lift your legs until your heels are about 15 cm off the bed. Make sure to keep your knees straight. After practicing for a period of time and your strength has improved, you can change to sitting exercises. Just sit on the bed with your upper body straight, and then lift your legs straight. Because after sitting up, the hip joint is flexed, the iliopsoas muscle is relaxed and does not participate in contraction or help the quadriceps, so it becomes more tiring and the muscles on the front of the thigh are exercised better.

2. Static squat exercise

Stand with your feet shoulder-width apart, toes and knees pointing forward, upper body straight against the wall, and center of gravity on the heels. The knee joint cannot exceed the toes in the vertical direction, and the knee flexion angle cannot exceed 90 degrees. Maintain this position until exhaustion, rest for 10 seconds and repeat again, 10 times/set, 2-3 sets/day. To put it simply, it means practicing the "horse stance" with your back against the wall!

These exercises should be performed step by step, from little to more, from easy to difficult, from static exercises in static postures to dynamic exercises in motion, from simple movements to complex movements. The above introductions are just the simplest, easiest and safest basic exercises. Because too much or excessive exercise will not only fail to relieve symptoms, but may even aggravate cartilage damage. Therefore, without special guidance, it is better not to practice blindly on your own.

In addition, what is more important is the adjustment of daily life activities. You cannot not move at all because you are afraid of pain. You cannot think that as long as you practice, it is better than not practicing, and you should not grit your teeth and endure the pain to practice hard. Because insufficient exercise or excessive exercise will be counterproductive and will aggravate the condition!