In recent years, knee diseases such as osteoarthritis, chondromalacia patellae, meniscal damage, ligament damage, etc. are becoming more and more common, and the disease population is gradually becoming younger, except for congenital genetic factors, the causes of knee injuries are: frequent walking up and down stairs and lifting heavy objects due to high intensity work and housework (mostly women); excessive pressure on the joints due to overweight (mostly teenagers); knee trauma during sports and frequent jumping Landings such as badminton and basketball (mostly in fitness groups). Knee injuries are painful, limiting flexion and extension, and affect life and work.
Among the many prevention methods, in addition to the well-known weight control, avoid wind and cold, reduce climbing and avoid trauma, the active exercise for joint muscles is often neglected, but it is the most important aspect of prevention, because the movement of the joint bones need to be driven by muscles, if muscle weakness between the bones to reduce the pressure increase, will accelerate wear and degeneration, on the contrary, if muscle strength is strong to drive the normal trajectory of movement between the bones, can Reduce the chance of ligament meniscus injury, delay cartilage wear and tear, to avoid early arrival of joint disease.
1.Iliotibial Band Stretch (standing) C Iliotibial Band Stretche (standing)
Let the uninjured leg cross in front of the injured leg, bend the body down and try to touch the toes. Hold for 30 seconds, return to original position and repeat 2 times.
2.Iliotibial Band Stretche (side position) C Iliotibial Band Stretche (sideway)
Stand sideways against the wall with the injured leg on the inside. Hold the wall with your hand for support. Keep the foot of the injured lower extremity stable by crossing the uninjured leg in front of the injured leg. Keep the hip leaning against the wall. Hold for 10 seconds, return to the original position and repeat 2 times.
3.Standing Calf Stretch C Standing Calf Stretch
Face the wall with your hands on the wall and your eyes at the same height. The uninjured leg is placed about 30-45 cm in front of the injured lower leg. Keep the injured lower leg straight with the heel firmly on the ground. Slowly bend the front knee joint. Tilt the upper body forward until the calf feels pulled tight. Hold for 30-60 seconds, return to the original position and repeat 3 times.
4, N rope muscle stretch C Hamstring Stretch
Lie on your back with your hips near the door and let the uninjured lower leg straighten. Lift the injured lower limb and lean against the wall by the door frame, you can feel the back of the thigh is pulled tight. Hold for 30-60 seconds, return to the original position and repeat 3 times.
5, quadriceps stretch C Quadriceps Stretch
Hold a fixed object or stand sideways on the wall for support. Facing forward, grasp the ankle of the injured lower leg with the other hand and pull it toward the hip. Do not bend or twist the back or waist. Hold for 30-60 seconds, return to the original position and repeat 3 times.
6.Medial femoral isometric training C Vastus Medialis Oblique Quadricep Isometric
Lie flat on the bed or floor with the affected limb straight ahead. Tighten the quadriceps (the muscle in front of the thigh) with force so that the back of the knee presses down. Focus on keeping the medial knee muscles tight. Hold for 5 seconds, return to the original position and repeat 20 times. A rolled up towel under the knee can make the knee more comfortable and protect the joint capsule.
7.C Straight Leg Raise
Lie flat on your back or on the floor with the affected leg straight ahead and the knee on the healthy side flexed, with the sole of the foot firmly on the floor. Let the toes on the affected side point to yourself as much as possible, tighten the quadriceps muscle (i.e. the muscle in front of the thigh) so that the back of the knee joint presses down, and slowly raise the affected limb about 30 cm. Hold for 5 seconds, slowly return to the original position and repeat 20 times.
8.Hip Adduction (sidelying) C Hip Adduction (sidelying)
Lie on the affected side with the healthy knee flexed and place the foot flat in front of the affected limb, while the affected limb is straightened. Raise the affected limb as high as possible without discomfort, hold it in the highest position for 5 seconds, then slowly lower the affected limb back to the original position and repeat 20 times. When lifting the lower limb, it is important to keep the hip stable.
9.Half squat against the wall (with ball) C Wall Squat with Ball
Lean your 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 (about 90 degrees at the knee). Hold for 10 seconds, slowly return to your original position and repeat 20 times. Be sure to squeeze the pillow or ball with both knees throughout the activity.
10.Side-lying Leg Lift
Lie on the healthy side, tighten the muscles of the affected thigh and lift about 20-25 cm from the healthy side of the foot, keep straight for 5 seconds, slowly return to the original position and repeat 20 times.
11.Knee Stabilization Training C Knee Stabilization
Fix an elastic rubber band (such as a bicycle inner tube, THERA-BAND, etc.) on the foot in a more stable place (you can also tie the rubber band in a knot and put it on the other end of the door and then close the door for fixation), about 20-25 cm from the ground, and tie the other section at the ankle of the healthy limb. In the early stage of training, you can hold a chair to help balance. Later in training, the affected limb can stand on a pillow to increase the difficulty.
A. Facing the table, stand with the affected limb as the supporting foot, slightly bending the knee and keeping the thigh muscles tight. While maintaining this movement, allow the healthy limb to swing behind you. Slowly return to the original position and repeat 20 times.
B. Turn 90 degrees so that the affected limb is close to a table or door frame. Stand with the affected limb as a supporting foot, slightly bending the knee and keeping the thigh muscles tight. While maintaining this movement, let the healthy limb swing to the outside. Slowly return to the original position and repeat 20 times.
C. Turn around 90 degrees so that the back of the body is facing the table or door frame. Stand with the affected leg as a supporting foot, slightly bending the knee and keeping the thigh muscles tight. While maintaining this movement, let the healthy limb kick out forward. Slowly return to the original position and repeat 20 times.
D. Turn around 90 degrees again and bring the healthy limb closer to the table or door frame. Stand with the affected leg as a supporting foot, slightly bending the knee and keeping the thigh muscles tight. While maintaining this movement, let the healthy limb cross kick to the outside of the affected limb. Slowly return to the original position and repeat 20 times.