Q: Why are older people prone to knee problems?
A: We summarize it in three main points. One is disuse; one is non-use; and one is non-rational use. The so-called disuse is because the leg is not in use. At this time, the leg is degenerating, and the degeneration rate is very fast, so the leg will have various diseases. There is another one that is not used. That is to go out there are cars and bicycles, upstairs there are elevators, etc., office sitting. Many people now legs simply do not use, legs are also degenerating, causing some problems. Another is the unreasonable use, such as excessive climbing, climbing stairs.
Q: For example, this small area of the knee joint, we mainly exercise which aspects?
A: In fact, the knee joint we must know that it is one of the largest joints in the human body. Its components are the muscles and ligaments around the joint, and one is the bones of the joint itself. So it’s important to focus on these three areas. So we see that different elements, different exercise methods, around muscle strength, ligament quality and bone metabolic capacity improvement, this especially brings benefits to the knee joint.
Q: How can I achieve knee care through a variety of exercises?
A: We all know that there are various community fitness paths around us, which are really great. In fact, we can use different walls, tables, chairs, etc. at home to exercise. Today we bring the first content, called the chair squat.
The chair squat is the use of your side of the object for knee exercise, such as holding the table or wall at home, holding the back of the chair, holding the tree outside can do, this method is to hold the table slowly squat, is the slower the better, after squatting down, up must be slowly up, squatting 10 to 20 times a day is enough, for example, I squatted today to this squat can not go down I squatted to this, later slowly The progress, this does not matter, do not force.
Q: In doing the chair deep squat this action why have been emphasizing the slow it?
A: In fact, we all in the process of squatting, squatting to a certain angle is the muscle in force, more than this angle is automatically down, in the time up a yo up, many muscle groups of force to empty out, why we want to emphasize slow, because then each muscle group will play a role, so the exercise, with this method is effective in improving the strength of all the links of the leg muscles, this Slow is very reasonable.
Q: What kind of posture is correct when doing this movement?
A: First of all, the waist and back should be straight, and then slowly squat down is correct.
Q: At what time is it correct to exercise this movement?
A: This exercise looks very simple, but there is an important training principle, it is best not to get up in the morning to do this, that will be a problem, the best way is to put in all your walking, boxing and so on after the end of these activities, do this exercise, only to play the role of exercise legs.
Q: Now there are many fitness equipment in the community, through what kind of fitness equipment can exercise our knee joint?
A: A lot of fitness equipment in the community is designed around the function of some of our joints, for example, we can see in the fitness equipment stirrups and leg picking, which are two very good equipment to improve the function of the legs.
Stirrups are an exercise and flexion is also an exercise, however many of us do this exercise wrong. Many people are slowly stirring up and then quickly backing off, which is actually not right. To slowly back, so that you can exercise every angle of the muscle groups. The first thing you need to do is to keep your feet straight, then slowly pedal up and then slowly back down.
It should be said that the fast stirrup practice is a certain part, and the retreat type of force, this time is very critical, is a very on the knee joint all the muscle groups and muscle strength in the case of force change, this time on the overall muscle groups of the knee is also a exercise.
Q: Many of the older people who want to do these movements have some knee problems. For them, how many times is this action more suitable for their physical condition?
A: Generally, 50 to 60 times to 100 times is not a problem.
Q: Just now you also mentioned a leg pick, which fitness equipment can help the knee joint to do leg pick exercises in the community?
A: The correct way to do this exercise is to hook the foot up, then lift the leg straight, lift to the highest point, slowly back, this is called leg picking, this can make the quadriceps muscle to get effective exercise. Another method is the method we want to teach is called static exercise, is to lift this leg slowly, lift to this angle and do not move, so keep it for 10-30 minutes, the knee joint will become sore, swollen and hot, this is for the elderly leg pain up and down stairs, walking pain is very good. But some elderly people insist on 10-30 minutes, it is more difficult. This is equivalent to weight training, so depending on the strength of your legs and injuries, this varies from person to person, you can start to stick to a shorter time and slowly increase the time.
Q: Are there any other good ways to exercise the knee joint?
A: We have just a few pieces of chair-assisted squats, and equipment to pick the leg, we can see that this is strength training. The next I will tell you that many people knee pain, and not other injuries, are ligament injuries, ligament injuries our usual method is to raise, today I tell you, the ligament exercise method is also very good, this is very simple, choose any place at home can do, this action is called a small half squat.
Small half squat? Everyone with my hands crossed, two feet facing forward, leaving a gap of 10 cm between the two feet, a fist distance. Knees are also a fist distance when squatting, we do with me, the height down ten centimeters shorter, after walking every day, and then stand here, if you do 10-30 minutes a day, tired, then stand up and rest, and then squat down, how about the results of this kung fu squat finished? Just now this aunt said one thing, said the key inside rattling, I must tell you that this is the knee joint lack of oil, this oil is what is it? It is called joint fluid. When is this joint fluid produced? When you give it this kind of stimulation for more than 10 minutes a day, it will start to produce joint fluid. What is the result of the production of joint fluid? The first lubricates the joints, the second nourishes the joints, and the most crucial thing is that in the camp joints can also repair the joints.
Q: What is the biggest help for the knee joint of elderly people in this small half squat posture?
A: It is to improve the quality of the ligaments around the knee joint, this small half squat when the muscle load will be very small, but we can do this action to maintain a long time, you do this action, the ligaments of the joint in the force, this force and muscle is not a concept, ligament stimulation is required to maintain a length of time to maintain.
Q: What else should we be taught next?
A: Another thing is that the ligaments of our knee joint are very characteristic and very complex, and its ligaments can be said to be crisscrossed. We can tell you in a very graphic phrase. The knee is a railroad police each tube section, the angle is certain ligaments in action, that angle ligament use pattern and use characteristics are different, so the knee this exercise method, do static exercise, to change the different angles, and this time we called the wall squat.
The wall squat? Here we teach you this section of the exercise is called leaning against the wall half squat, this has many requirements, while it is different to the different problems of the leg requirements are also different, let’s do the first exercise. First of all, stand straight against the wall, and then step forward like a foot about 30 cm, the other foot also followed up, hand on the wall body squatting down, on this angle body leaning straight, the front side of our leg knee patella and patellar ligament are hard, this has been effective exercise. This angle is suitable for you to go upstairs pain downstairs pain problem, this do how long it can be, three minutes to do a group can also be, five minutes to do a group can also be, if the body is better can do ten twenty minutes can be. This action we can be divided into three angles to do, 90 degrees to do a little, and then hold the wall slowly up 100 degrees a, and then to the high up, feet back a little wrong, about 120 degrees and then do a little, so back and forth practice will be very good.
Q: This action looks very simple, this action will be tired?
A: Very tired, this action for young adults and sports injuries are to do this exercise, this is to improve the quality of the ligaments.
Q: What are some other good ways to teach people next?
A: More of us are injured in the leg, flexion and extension problems, such as the problem of going to the toilet, the problem of wearing pants, etc., when the knee injury, we have a rehabilitation exercises, rehabilitation exercises, we teach you a very simple and easy to do exercises, is a flexion and extension exercises.
Flexion and extension exercises? This method is very simple, first sit down with both hands around a leg, calf slowly upward, and then toes like the front taut, and then slowly relax to the lowest point, and then repeat this action, you do 100 times after will be very sore, so that every night each leg to do 50-10 times, you do this action when the leg will become sore, this is to receive the movement Stimulation, and this acid will be effective in mobilizing the joint ability to improve, such as ligaments, muscles.
Q: Is there a standard for the height of the leg lift in this movement?
A: There is no much requirement, young people can be higher, older people can be lower, the current exercise is to let people first of all no psychological load, this time even if there is pain to grit your teeth and insist, so repeat if it is time, you will find that your ability to straighten and flexion and extension are improving, this is a very good means of practice.
Q: What are the methods of knee self-massage?
A: The self-massage method is divided into six steps.
The first step is called pressure point rubbing.
This is very simple. In knee disease, there are pressure points around the knee joint, usually on the medial or lateral side, and when we find the medial and lateral pressure points, we have to use our thumb to rub them. The so-called pressure points means that around the knee joint, when we touch with the thumb, there are some parts that are more painful, this is called pressure points, this part is often the location of the lesion.
Massage techniques After we find the pressure points, you can use your thumb to press and knead from light to heavy, with a sore and swollen feeling is most appropriate, each pressure point is about a minute, three to four pressure points is three to four minutes can be.
The first step is to promote local blood circulation, which can also have a certain pain-relieving effect.
The second step is to rub five points on the knee joint, one is called Yanglingquan, one is called Yinlingquan, one is called Liangqiu, one is called Blood Sea, and the other is Foot Sanli.
The blood sea point is very easy to find, we put the knee joint tense, the upper side of the knee joint you see two muscles in the bulge, the inner side of the bulge muscle is called the blood sea point, the outer side is called Liangqiu point. Then Yinlingquan is in the inner thigh, we slowly touch from the bottom to the top, the highest place of the bone and then a little bit after the king has a nest, which is called Yinlingquan, in its counterpart, is the outer side of the knee joint is also the highest place of the bone out of the front below a depression, there is also a nest, which high Yanglingquan, the fifth point is called foot three li, this point is on the outside of the knee joint, from the knee joint is three inches below, exactly It is the four fingers of our hand, you can find this point.
Massage techniques We now take the foot three miles as a demonstration, to give you an introduction to how to press and knead, we also use the thumb from light to heavy, and then pressed to the heaviest time, gently press and knead, but also a sense of soreness and swelling for the best. Also an acupressure point for one minute.
The third step is called the knee joint, also known as kneading the patella.
The patella is like a pot lid that is fastened to the top of people’s knee joints, after we find it, we use one palm or two palms to slowly press it on top of the patella, and then slowly from light to heavy force, back and forth kneading chu, this can be done for about three minutes.
Requirements When doing this action, there should be a degree, be careful not to say the heavier the better, it is best for the elderly to be able to tolerate. When kneading, you should feel a feeling of heat in the knee joint, which is the most suitable, do not force too hard.
The effect is to release the adhesions, because many people with knee disease tend to produce adhesions between muscles or ligaments, and by kneading, the adhesions can be separated, and the pain will disappear.
The fourth step is called taking the quadriceps.
This how to find it, we will find two muscles tense leg high up, these two muscles are called the medial and lateral head of the quadriceps, we use a hand to hold it, the thumb is generally in the medial, the remaining four fingers in the lateral pinch, this action is also the best soreness and swelling, also do about three minutes.
The fifth step is called rubbing the knee joint.
How to rub it, the knee joint as we all know, we straighten the palm, with the palm root first against the outside, paste a good after a little force, from the top to the bottom of the rapid rubbing movement, until the middle of the calf, the outside of the rub for a minute and a half, and then turn to the inside of the rub for a minute and a half, a total of about three minutes. Then the last step is called knee joint rubbing, we can use two hands, the side and outside of the knee joint clamping, to tolerate the force is the best, clamping after this back and forth rubbing, from the top of the knee joint has been rubbing to the middle of the calf, this is also rubbing about three minutes, this set of movements a total of five steps, together about 17 or 18 minutes to do down.
Q: Is this something that should be done consistently?
A: The situation is different, sometimes you need to be consistent, and sometimes you choose one or two of them. The first special case is that the pain is more severe, because of some injuries, or the knee joint is stuck in the morning, the pain is more severe when you do not use this method, we must add a point to rub the Hegu point, Hegu point is better to find, stretch your hand, put your thumb and index finger together, which appears a tense muscle, this place is called This place is called the Hegu point, this is a pain relief point, a lot of pain can be point this point. We can choose a hand rub, rub for a minute or so, rub until there is a sense of soreness and swelling is good. The second condition is swelling, some knee patients have swollen legs, like acute synovitis, or acute ligament injury swelling, this time mainly choose the first three steps, is to point and rub the pressure point, and then is to press and rub the patella, the back of the rub, rub, rub do not do, after doing will aggravate edema, so just do the front can be. There is also a case of knee flexion and extension disorder, in this case we need to add a movement, after we find the knee joint, when we press the patella just now, do not rub it, and then continue to press down two or three times, so that the knee joint is slightly straightened, at this time, then use our hands to pinch the back of the knee joint can be.