My knees can't bend

The knees play a very critical role in sports, and they are also very important when walking. However, people may suffer from knee problems due to various reasons in life. In fact, we should always pay attention to protecting our knees because they are really important. Moreover, we should pay attention to choosing the correct way of exercise when doing exercise. So what should we do if our knees cannot bend?

1. What should I do if my knee hurts when I bend it?

1.1. Press the tibial tubercle just below the knee. If you feel pain, it may be an anterior tibial tubercle injury or tibial tubercle osteochondritis.

1.2. Just avoid strenuous exercise for two to three months to half a year. It will usually heal on its own. If you don’t have any bulges now, it means they have just appeared. You must take a rest for two to three months and don’t exercise.

1.3. The anterior tibial tubercle is the attachment point of the quadriceps tendon. The force applied is very high, but this point is very small. In addition, children's epiphysis has not healed, so it is easy to get injured. The conclusion is that if there is pain in the knee, you should not insist on exercising. It is best to go to the hospital for a check-up.

2. Causes of pain when bending the knee

2.1. Osteophyte

Also known as proliferative osteoarthritis, osteoarthritis (OA), degenerative joint disease, senile arthritis, and hypertrophic arthritis, it is a disease caused by the degeneration and degradation of soft tissues such as cartilage, intervertebral discs, ligaments, etc. that constitute the joints, the formation of bone spurs on the edges of the joints, synovial hypertrophy, etc., resulting in bone destruction, secondary bone hyperplasia, leading to joint deformation, and when subjected to abnormal loads, causing symptoms such as joint pain and limited movement.

2.2 Degenerative lesions of the knee joint

Also known as osteoarthritis of the knee, this is a strain disease of the knee joint. The root cause is the degeneration of the knee joint function, or simply a decline in function.

2.3 Meniscus injury

Common clinical manifestations after meniscus injury include localized pain, joint swelling, snapping and locking, quadriceps atrophy, weak legs, and definite tenderness in the knee joint space or meniscus.

3. How to protect your knees

3.1. Rub your knees. Sit down and flex or extend your calves. Rub your hands together to warm them up, then place them on your knees, massaging them 30 times each on the left and right sides. It is best when you feel a slight warmth in your knees.

3.2. Hug your knees to your chest. Stand upright or lie supine and relax your whole body. Lift your right leg, bend your knee, then hug your knee with both hands, and use force to bring the knee joint as close to your chest as possible. Pause, release your hands, and return your right leg to its original position. Then lift your left leg and do the same as your right leg, doing each 10 to 15 times.

3.3. Twist and rotate your knee. Put your legs together, bend your knees and half squat, support your knees with both hands, and gently rotate your knees. You can first rotate from left to right, then from right to left, and rotate each or alternately 10 to 15 times. Note that the movements should be gentle and slow, not too fast or too violent.

3.4. Bend your knees and squat. Stand with your legs shoulder-width apart, place your hands on your knees, and slowly squat down. When squatting, keep your buttocks as close to your calves as possible, pause for a moment, and then stand up slowly. Do this 5 to 10 times. This can exercise your leg muscles and increase leg strength.

How to relieve knee pain when bending

1. Knee bending exercise

When the disease is not occurring, patients can often do knee bending exercises at home, which can not only reduce the frequency of knee pain, but also relieve pain. The exercise method is actually very simple. You only need to wear loose clothes and take off your shoes at home, lie on your back on the floor and place your hands naturally on both sides of your body. Then bend one leg at the knee, preferably so that the angle between the thigh and calf is less than a right angle, and stretch the other leg upward, about 10 cm off the ground.

2. Chair exercise

For some patients with symptoms such as low back pain, knee bending exercises are very inappropriate, so at this time patients can perform effective exercises on a chair.

3. Physical therapy

Patients with symptoms such as knee pain should avoid all kinds of strenuous exercise as much as possible in their daily lives, and actions such as running and jumping should be avoided as much as possible. In addition, in daily life, you can also use some physical therapy methods to achieve relief. For example, you can use a pound of table salt to fry until hot and dry, add 50 grams of shredded ginger, wrap it with cotton cloth, and then hot iron the affected area. The analgesic effect is very obvious.