Does your knee hurt when the weather changes? Famous doctors reveal "knee-protecting exercises" to help you avoid pain in 3 actions
Does your knee hurt when the weather changes? Famous doctor reveals “knee-protecting exercises” to avoid pain
For patients with knee pain, Dr. Lu Shaorui designed a set of simple and convenient knee joint health promotion exercises, which include three groups of movements, one of which is a straight leg raising exercise to exercise muscle strength, and the other two groups focus on increasing the flexibility of the knee joint. , which are knee pressing and knee holding movements respectively. Dr. Lu emphasized that strengthening the muscle strength near joints can effectively enhance the dynamic stability of joints and have a good protective effect on cartilage.
Dr. Lu Shaorui mentioned that increasing joint flexibility can reduce the static pressure between cartilages. For patients with long-term knee pain, the joint capsule loses its elasticity due to repeated inflammation, and static pressure gradually accumulates, which may eventually lead to the disintegration and degeneration of cartilage, similar to the phenomenon of bedsores caused by long-term pressure on the skin.
Dr. Lui pointed out that consistent performance of this set of “three knee-protecting exercises” can effectively improve cartilage health, reduce the risk of knee joint degeneration, and provide a simple and feasible preventive plan for patients with knee pain.
Exercise 1: Lift your legs straight
The purpose of this exercise is to strengthen the quadriceps muscles and ensure the stability of the knee joint, thus achieving the effect of protecting cartilage. Sit on a stable chair with a backrest, straighten one leg and raise it, hook the ankle towards the body, hold it for ten seconds, relax for two to three seconds and then put it down. Do this with both legs ten times, four times a day.
Exercise 2: Knee press
This exercise helps correct the flexion state of the knee joint caused by long-term pain, improves the flexibility of the knee joint, and reduces the static pressure between the cartilages. Sit on a chair and place your lower legs on another chair of the same height so that the lower part of your knee joint is in the air. Use both hands to steadily press the knee joint until the back knee socket feels stretched or even sore. Hold for ten seconds and then relax. Perform the exercise alternately with both legs, four times a day, ten times each time, and hold for ten seconds each time.
Exercise 3: Tuck your knees
The purpose of this exercise is to maintain the flexibility of the knee joint. In addition to the daily health care of the general public, it is especially important for patients who have undergone knee surgery. It can effectively prevent excessive fibrosis of scars after surgery and reduce the static pressure between cartilage.
The general public can do it sitting on a chair. Patients who have just undergone surgery are recommended to sit on the bed, with the buttocks as close to the back of the chair or the wall as possible, and slowly pull the thighs toward the body with both hands. When feeling tight or slightly painful, fix the hands on the On the calf, after holding for ten seconds, gradually increase the bending angle, four times a day, once each time, each time lasting thirty seconds to two minutes.
Through these three exercises, you can strengthen the muscle strength around the knee joint, improve stability and flexibility, and effectively prevent and slow down knee joint-related diseases.
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