What to do if there is pain behind the knee

As they age, many elderly people’s physical conditions are declining. Because of this, they often suffer from many diseases. Among them, some elderly people are unhappy because of the swelling and pain behind the knees. The elderly have worked hard all their lives and have not had a good life. Such a situation makes many children feel distressed. They want to know what to do about the swelling and pain behind the knee?

1. Adequate preparation

It raises the body temperature, eliminates the viscosity of muscles and ligaments, makes muscles supple, and enhances the elasticity of ligaments, thereby reducing the pressure on the knees during exercise. Enhance the range of joint motion, secrete more synovial fluid, and reduce wear and tear on the knees. It makes it easier for practitioners to stretch and contract during exercise, and also significantly improves their coordination during exercise.

2. Functional training to improve knee joint stability

For example, lying flat on the bed with the knees straight, do straight leg raises without weight bearing. If there is no obvious pain in the knee joint, you can make a sandbag out of old clothes, place it on the instep of your feet, and do straight-leg weight-raising exercises.

3. Exercise leg muscle strength and promote blood circulation

For example, stand in a horse squat with your hands on the back of a chair. When you first start exercising, keep your knees at a certain height and don't bend them at will. When there are no adverse reactions in the knees, you can gradually deepen the degree of bending of the knees. This can effectively speed up blood circulation to the muscles.

4. Reduce unreasonable exercise

If people with knee discomfort do squats or other repetitive movements that require the knees, it will only cause greater wear and tear on the joints. Avoid running, jumping, and squatting for long periods of time, and reduce or avoid climbing stairs.

For those with knee discomfort, squats and other exercises that require repeated knee movements

5. Self-protection awareness

Do not squat or kneel down to get things frequently, and try not to sit on a low stool or sleep on a low bed to avoid increasing friction and weight on the joints. It is also recommended to apply hot water to the knees after exercise.

6. Strengthen leg muscle strength training

In particular, strong thigh muscles can provide corresponding protection for the knee joints. The quadriceps femoris and tensor fasciae flexor on the front of the thigh. A strong quadriceps femoris can reduce the impact on the patella and meniscus during exercise. Many front knee pains are caused by this.

The tensor fasciae flexor is related to the iliotibial band, and many pains on the outer edge of the knee are also caused by the iliotibial band. There are many ways to exercise your thigh muscles, such as lunges, squats, stair climbing, wall squats, etc.

When you experience swelling and pain behind the knee, you cannot simply deal with it. The physical health of the elderly is not as good as that of us adults, so if there is any problem, they must seek treatment in time. This can also eliminate the injuries suffered by the elderly. At the same time, I hope that some elderly people can exercise more so that they can stay healthy.