What should I do if my knee hurts so badly

Knee pain is unbearable and will affect your life and work, so you need to pay attention to understanding effective coping methods. In normal times, you should squat and kneel less, and be sure to use knee pads when possible! Or you can perform some acupoint massage to relieve it.

1. Squat and kneel less

Statistics show that there are more female patients with knee joint problems than male patients. One of the reasons is that women squat more often in their lives, and squatting and kneeling can be quite damaging to the knee joints.

Therefore, you should avoid long-term squatting and kneeling movements, and try not to squat to do housework or kneel to mop the floor; the elderly who like to practice Tai Chi should not squat too low.

When standing up and sitting down, bend your knees gently and properly several times before standing up or sitting down.

2. Prepare a set of knee pads

Cold or frozen knees can induce knee arthritis, so you must keep them warm and try not to let them get wet. Wearing warm knee pads is a light and effective way to protect your knees. Xiao Jian reminds: Active knee pads that can help the legs exert force should best be worn only during activities. Do not wear them at other times, as this will cause the knees to become dependent on them and become increasingly fragile.

3. Don’t make the sole too thin

It is best to wear comfortable, elastic sports shoes during exercise to reduce the pressure on the knee joint. In daily life, the heel should be 2 to 3 cm high and the sole should not be too thin, otherwise excessive compression and vibration will hurt the knees.

4. Press and rub the “knee protection point”

Massage leg acupoints: Zusanli on the outside of the knee (four horizontal fingers below the outer knee pit), Xuehai on the inside (the lower limbs are tense, the muscles on the upper side of the knee joint are the highest, and the inside is Xuehai), and Weizhong on the back (the middle of the popliteal fossa on the back of the knee). Press the three acupoints three times in turn, one minute each time, until a slight soreness and swelling occurs.

5. Press and massage the painful points

If there are tender points around the knee, you can use your thumb and index finger to press and rub the tender points, such as the inner side of the knee joint, under the patella, and the popliteal fossa behind the knee. The intensity of kneading each painful point should be from light to heavy, and then from heavy to light for about 1 minute, which can promote the inflammatory environment of the painful point.

6. Quadriceps squeeze

Use your thumb and other four fingers to pinch the quadriceps femoris (the plump muscle in the front of the thigh) for about 3 minutes, until it swells slightly.