The knee joint carries more than 90% of the body weight and is anatomically the most complex joint in the human body. Once an injury occurs, tissue repair and functional rehabilitation are very slow. Exercise therapy Exercise therapy is a method to improve the function of the knee joint by performing whole-body or local exercises according to the characteristics of the injury or disease in order to achieve therapeutic goals. Exercise therapy plays an extremely important role in rebuilding function and is one of the most important measures of rehabilitation. It can be said that physical therapy in the first part is the “conventional weapon” for knee joint effusion, which can quickly relieve the symptoms. Then the second part of exercise therapy is the “second gun unit” for knee function reconstruction, which strikes deeply and precisely at the cause of recurrent knee disease – insufficient knee stability. “Insufficient knee stability” is mainly manifested by the lack of muscle strength in the lower limbs, so the exercise therapy of knee rehabilitation mainly focuses on the strength training of the lower limb muscles, especially the quadriceps training to ensure the stability and agility of the knee joint. There are many knee rehabilitation exercises, many videos on the Internet and many fitness apps on cell phones. 1, straight-legged elevation Action essentials: supine position, the healthy side of the leg bent knee, the affected leg raised about 30cm from the ground, straighten and hold for 5 seconds, slowly put down. Time and times: 10 times a group, a total of 3 groups. 2.Side leg lift Action points: take the side lying position, head resting on the healthy side of the arm, the affected leg raised 30cm, straighten and hold for 5 seconds, slowly put down. Time and times: 10 times a group, a total of 3 groups. 3, half-squat against the wall (with the ball) Action: back, shoulders and head against the wall, stand and look forward. Keep your shoulders relaxed, feet shoulder-width apart and distance from the wall about 30 cm. Place a rolled pillow or small ball between your knees. Keeping your head close to the wall, slowly squat down while squeezing the pillow or ball. Squat until your thighs are parallel to the floor (knees about 90 degrees). Hold for 10 seconds. Time and reps: 20 reps for 1 set of 3. Knee pads to wear or use intramuscular effect cloth patches The lack of muscle stability around the knee joint is treated by exercise as a long-term exercise process. During this period, in order to increase the stability of the knee joint and prevent re-injury to the knee joint, you can choose to use “knee pads” or use “intramuscular effect cloth patches” when engaging in strenuous, strong-load sports. Knee pads are used for three purposes: braking, insulation, and health care. We won’t talk much about insulation, but mainly about the braking effect of knee pads. The knee joint is where the upper and lower leg bones meet, with the meniscus in the middle and the patella in the front. The patella is stretched by two muscles and is suspended before the leg bones meet, so it slides very easily, and the knee pad does a good job of limiting the excessive sliding of the patella. The difference with the knee brace is that the knee brace increases knee stability by limiting the patella, while the intraosseous patch works to increase stability by limiting the overstretching of the muscles. Intramuscular patches are stretchable, and their effectiveness is based on the viscoelastic properties and mechanical orientation of the patches, along with the principles of myokinetics and biomechanics, to target specific muscles for strengthening or relaxation. (Athletes in the field using intramuscular effect cloth patch) Choose a pair of soft-soled shoes The largest range of activity of the lower limbs is the hip joint, forward swing can reach more than 100 degrees; knee joint is relatively stable, freedom is basically only the front and back direction; ankle joint is very flexible; feet are the most stable, because they are the foundation of the entire body. So, usually wear a pair of soft-soled, comfortable shoes to ensure the stability of the ankle joint in order to make the knee joint safer and more stable. In conclusion: The rehabilitation program for joint effusion focuses on “exercise therapy”. Only through scientific and regular long-term lower limb muscle strength exercise to enhance the stability of the knee joint, can recurrent knee effusion be far away.