Mastering some reasonable knee massage and functional exercise methods can not only exercise the body, but also achieve the purpose of protecting the knee joint. Now we recommend a simple, effective knee massage and functional exercise exercises. 1. Sitting knee extension Sit on a chair, put both feet flat on the ground, then gradually straighten the left (right) knee and keep it straight for 5-10 seconds, then slowly put it down. Alternate between legs and repeat the exercise 10-20 times. 2, prone bending knee prone position, hands crossed in front of the head, the head on the arms, and then gradually bend the left (right) knee, heel as close as possible to the buttocks, and maintain a bent knee position for 5-10 seconds, and then slowly put down. Alternate the two legs. Repeat the exercise 10-20 times. 3, quadriceps exercise prone position, one leg bent knee against the hip, hands reverse hold the ankle (or towel around the ankle), gradually pull the lower limb to the hip, and maintain this position for 5-10 seconds, and then put down, alternating legs. Repeat the exercise 10-20 times. 4, supine bending knee supine position, one knee flexed as far as possible to the chest, using both hands to fix the thigh for 5-10 seconds, and then gradually straighten the knee, alternating between the two legs. Repeat the exercise 10-20 times. 5.Push and rub the thighs Sit on the chair, knees flexed, with the palm of both hands, respectively, attached to the left (right) side of the leg, and then slightly harder, along both sides of the thigh to the knee joint push and rub 10-20 times, alternating legs. 6, finger push calf Sit in a chair, both knees bent, legs slightly apart, with the two hands of the tiger’s mouth on the inside and outside of the two knees, and then thumb and the remaining four fingers together with force, along the inside and outside of the calf to do a straight line of finger push as far as possible to the ankle. Repeat finger pushing 10-20 times. 7, fist pat around the knee Sit in a chair, legs flexed, feet flat on the floor, and try to relax the legs, hands half clenched fist, with the left and right fist around the knee gently pat about 50 times. 8.Press and knead the patella Sit on a chair, bend both knees about 90°, put both feet flat on the floor, put the palms of both hands on the patella of the knee, slightly open the five fingers tightly around the patella, and then press the patella evenly and slowly and rhythmically 20-40 times with slight force. The above eight functional knee exercises should be done once a day in the morning and once a day in the evening. As long as you can adhere to the exercise, it will be beneficial to prevent and reduce osteoarthrosis of the knee joint.