Quadriceps exercise method: a. Muscle strength training exercises: 1, non-weighted straight leg raise training: knee as straight as possible, the thigh in front of the quadriceps contraction, ankle as dorsal extension, slowly lift the entire lower limb about 30CM,
Hold for 15-30 seconds, and then hold the same position, slowly put down, 30 minutes in the morning and 30 minutes in the evening, every day is the key to adhere to. 2, weighted straight leg raise training generally use a 2KG sandbag to start, the sandbag fixed in the ankle joint, repeat the action of step 1. Step 1.2 exercise method we call the quadriceps isometric contraction training. 3.Isometric contraction of quadriceps in bed Lie on your back, bend both knees together at 90 degrees, keep the healthy knee flexed at 90 degrees, keep the affected knee thigh level with the healthy side, straighten the knee quickly for 5 seconds, and lower it slowly. 4.Bedside quadriceps isotonic contraction training Sit on the edge of the bed, both lower legs hang naturally, both lower legs straighten, and slowly fall down. Second, the strength of the quadriceps isotonic training generally requires special resistance contraction apparatus. But one of the easy ways to operate at home is to bend the knees at the side of the bed, feet stirring the head of the bed, straighten both knees and move the body back,
The second method is to place a homemade spring device (two wooden boards between the spring) at the bedside, compress the spring with both feet, and then slowly release the spring against resistance. Third, the training of quadriceps flexibility There are three simple and easy methods, one is in situ bicycle training, two is the bed pedal training, three in the fitness equipment, standing side-by-side on the rotating turntable. Knee joints in the elderly due to wear and tear, resulting in osteoarthropathy. This disease is mostly characterized by pain in the knee joint when walking, sometimes accompanied by fluid swelling in the knee joint, and recurrent episodes. The middle-aged and elderly people have many inconveniences when practicing the activities commonly used by young and strong people. An exercise method for middle-aged and elderly people is introduced for reference only. The patient is sitting on a chair, with both feet on the ground, so that the affected side of the toe against a fixed object (such as a table leg, wall). Extend the knee with force and let the tip of the foot against the fixed object. (Note: the heel should not be lifted.) Then relax, for once, repeatedly. Measure the control, the length of time should be measured. Again, it should be noted that each time you extend the knee, you must let the thigh muscles tense and then relax. If the operation is difficult, you can also sit on a chair, the affected foot to do repeated braking action, each activity, must let the thigh muscle a tension, a relaxation. This method not only exercises the muscles, but also helps to absorb the joint fluid without wearing out the joint.