Tips: elderly people, running is the most harmful knee ignorance of the action, you can switch to brisk walking activities. You can participate in hiking activities, but when you go downhill, you must walk downhill with your whole foot on the ground in a stepping down position, never walk downhill with your toes on the ground first. And then talk about the function of strengthening the knees, so that your knees are more flexible, more flexible, you will never be injured again. That’s the “Kneeling Method”, which works by directing your blood to the knee area, keeping it alive and lubricating the knee joints. The kneeling method can improve knee pain because the cartilage is like a sponge full of water. When we use the kneeling method and lift the knee, the body weight naturally presses down, and the synovial fluid inside the cartilage is squeezed out; when the knee is lifted up, the weight from the body disappears, and the synovial fluid is sucked back into the cartilage, forming a dynamic balance. This creates a dynamic balance. As the synovial fluid moves in and out, nutrients enter the cartilage and improve its internal blood circulation, thus maintaining the health of the cartilage and strengthening the tendons around the joint to reduce the chance of cartilage wear and tear. There are two ways to do the “Knee Method”: First, an introductory exercise where the thigh and calf are at 90 degrees and the knee and calf are in contact with the floor. First lay a towel on the floor and kneel on it, so that the knee does not directly touch the floor and feel pain; do not kneel on the bed or cushion, which is not effective. People who have never done it before, the knee may be very painful, so just start with 18 seconds, 36 seconds, 1 minute, 2 minutes …. Slowly increase, at most do a 10 minutes or so on it can be. When you get up at the end of the day, be sure to move slowly and pay attention to safety. The second type of advanced exercises like yoga vajra sitting kneeling, the action requires the upper body, buttocks, thigh weight, all sitting in the depression between the calf and the heel, the body slightly backward, also from 18 seconds, 36 seconds …. slowly increase, the most do a 5 minutes on it. The second kneeling method is the most effective way to stretch the entire knee area of the tendons and bones, so that it is soft, enhance its elastic position, for meditating friends to avoid knee pain, increase the time of meditation. Special advice: 1. Kneeling is the second stage of gongfu, so you must have done the first stage of knee tapping for at least 9 days before you can start doing kneeling, otherwise it is easy to get injured; 2. The time must be increased slowly from little to little, do not try to be heroic! If the second kneeling method will be painful on both sides of the knee, it means that your knees are not active enough and must be strengthened to do more knee patting; the easiest way to take care of yourself: normal, pain-free feet, padding the knees, sitting upright, straight back, two feet hanging one in front of the other, natural swaying, without too much swinging. Easy to shake ah shake 4000 times a day can be, simple it! And then look at other methods: one, the classic static squat action requirements 1, feet open, slightly wider than the shoulders; 2, back and head against the wall; 3, static squat angle to deep, deep from their own line of sight through the knee almost invisible to their toes; 4, the initial 60 seconds, the foundation of 120 seconds, each training 3 groups, 60 seconds rest between groups. The squat is classic because he is easy to do and the effect is obvious, the static squat movement into a popular sport for all like the flat support, that is simply excellent. Second, chair sitting chair is to train the thighs quadriceps centrifugal contraction strength of a very good action. Action requirements 1, standing on one foot; 2, single-leg flexion, the use of leg strength to stabilize the body sitting on top of the chair; 3, after sitting stable leg force, to restore the standing position. Third, the feet on tiptoe half squat can be a good way to stimulate the quadriceps and increase the stability of the knee joint. Action requirements 1, standing on both feet, heels up to the highest; 2, the initial hand on the chair or wall, both knees flexed, slowly squatting. The requirements of the same time the tiptoe posture remains unchanged; 3, squat to the deepest, the knee should not have a swollen squeeze feeling; 4, squat and stand to the starting position.5 10 times each time 4 sets. Fourth, straight knee quadriceps static strength many knee pain is due to imbalance in the strength of the inner and outer knee. And straight knee contraction is a good way to train the medial head of the quadriceps. Action requirements 1, sitting on a chair, extend one foot; 2, knee straight, toes hooked in the direction of the body; 3, try to contract the quadriceps to make the knee straight for 10 seconds and then relax, and flex the knee 1 time; 4, repeat 6 times 10 seconds training for 1 set, each training for 4 sets.