I. Slow walking
After the knee pain is relieved, the first step should be walking training, starting with a slow walk, the leg should be slowly lifted and gently released to avoid the knee joint bone surface impact, aggravating the injury. The pace can be controlled to 60 steps/minute or less, 20~30 minutes daily. Gradually lengthen the exercise time to reach the standard of 20~30 minutes per exercise within 3 weeks.
Second, cycling
Cycling for 30-40 minutes a day can give the elderly with knee pain an unexpected effect.
Jogging
For seniors whose knee symptoms are not very serious, jogging is a good way to enhance the elasticity of joint ligaments. It is best to land on the front part of the foot when running to cushion the vibration of the leg and prevent knee injury. It is not advisable to stop immediately after running, but to walk slowly or step in place.
4. High Horse Stance
Both knees are slightly bent (10~30 degrees), so that the knee joint is not painful. Squat still, both hands flat, eyes front, start to adhere to a few minutes, and gradually increase the time. Generally reach about 10 minutes each time you can do 1 time each day, morning and evening.
Five, supine leg lift
Supine bed, the affected leg up about 15 degrees, the first time you can keep 1 to 3 minutes, after a period of practice, the air leg lift time to reach 10 to 15 minutes. Subsequently, you can also practice picking a pillow with your feet to increase the strength, 2~3 times a day.
Six, straight body kneeling
After rising in the morning or before going to bed at night, kneel on both knees in bed to practice kneeling. Kneeling when the waist pole to maintain upright, arms as far back as possible, try to reach the rear of the foot.
And pulse health housekeeper teach you 5 exercise methods can relieve knee arthritis
First, supine knee flexion exercises.
Lie on your back, bend the affected limb at 90°, bend the affected knee as much as possible, and press the affected calf with the assistance of the healthy limb to increase the flexion of the knee joint.
Secondly, kneeling knee flexion exercise.
The patient kneels on the bed and kneels backwards to increase the angle of knee flexion.
Third, lying down and “stirring”.
Every morning and evening lying on the bed, imitating the action of the tricycle. The lying position can reduce the burden of vulnerable joints; to ankle to shoulder joints of each joint are exercised.
Fourth, seated knee extension exercises.
The patient sits on the bed, the affected knee is straightened as much as possible, the ipsilateral hand presses down on the knee, the opposite hand flexes the waist enough to reach the foot.
Fifth, seated knee swing flexion and extension exercises.
The patient sits on the edge of the bed with the lower leg of the affected limb hanging down, and presses the affected limb with the help of the healthy limb to increase the flexion