“Long standing hurts the bones, long walking hurts the tendons”. In life, whether in line, shopping, or take the subway, bus, you can not avoid standing or walking for a long time, so that the legs are sore and swollen unbearable. In fact, as long as you change the standing position, you can be a lot more comfortable. Hong Kong “Ming Pao” published an article on July 21, teaching you the science of standing does not hurt your body. The Hong Kong Polytechnic University Department of Rehabilitation Therapy Science clinical instructor So Chun-lung pointed out that the correct standing posture should be straight spine, two feet open and shoulder width, knee, calf into a straight line, the front of the thigh, hip, calf muscles at the same time to reduce the load on the lower limb joints. However, if you stand for too long, the lower limb muscles are easily fatigued, weakening the protection of the joints, prone to knee, ankle, heel pain, leg swelling and numbness and other discomfort. In particular, improper posture will accelerate the degeneration of knee cartilage, which, over time, can lead to knee osteoarthritis. Su Junlong stressed that many people feel tired after standing for a long time, it is customary to relax the body, using one foot standing, which is the most taboo posture, the following postures, is the most common mistake people make when standing. Wrong posture 1: side against the wall standing on one foot. This body tilted sideways, it is easy to fall; hip distortion, easily lead to hip strain; single foot pressure, affecting blood circulation, increasing the load on the knee and ankle; calf bent backwards, the knee joint locked for a long time. Wrong standing posture 2: back against the wall to stand on one foot. Slightly reduce the weight of the lower limbs, but overall, it is still difficult to maintain balance; body weight is concentrated in the unilateral lower limbs, the hip, knee and ankle joints are heavily loaded. Wrong standing posture 3: upper body tilt one foot station. Hip joint distortion, overload, hip, thigh muscle easy fatigue, a long time can lead to knee and foot pain; whole body weight concentrated in the unilateral lower limb, joint overload. Su Junlong said that if the lower limbs are easily sore when standing or walking, indicating that the lower limb muscles are not strong enough, you can exercise the corresponding muscles through the following actions to relieve discomfort. Action one: back pull calf. Left hand holding the wall, the right foot backward bend, with the right hand to the right foot to the hip, until the right thigh front muscles have a slight pulling sensation (Figure 1); maintain 10 to 15 seconds, change the other side to do, repeat 5 to 6 times. Action two: squatting leg press. Right foot on a low bench, toes up, left leg slightly squat, hands folded on the knee; both hands slowly move in the direction of the right toe, with deep breathing, until the right thigh muscles have a slight pulling sensation; maintain 10 to 15 seconds, change the other side to do, repeat 5 to 6 times. Action three: hold the wall pressure toes. Raise your hands, upper arms and shoulders at the same level, palms against the wall; feet into a bow, the left leg in front of the bent knee, heel on the ground, toes on the wall, the right leg in the back straight (Figure 3); body as far as possible to the wall, until the right calf has a slight pulling sensation.