Why are older people prone to knee problems? We summarize three main points. One is disuse; the other is non-use; and the other is non-rational use. The so-called disuse is because the leg is not being used. At this time, the leg is degenerating, and the rate of degeneration is very fast, so the leg will have a variety of 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. For example, this small area of the knee joint, we mainly exercise which aspects? 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 the bones of the joint itself. So it is important to focus on these three areas. So we see that different elements, different methods of exercise, around muscle strength, ligament quality and bone metabolic ability to improve, this is particularly beneficial to the knee joint. How to achieve knee care through a variety of exercises? We all know that we are surrounded by a variety of community fitness paths, that are really very good. In fact, we can use our 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 objects around you 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, 10 to 20 times a day squat on enough, for example, I squatted today to this squat can not go down I squatted to this, later slowly Progress, this does not matter, do not force. In doing the chair deep squat this action why have been emphasizing slow it? In fact, we all in the process of squatting, squatting to a certain angle is the muscle in the force, more than this angle is automatically down, in the time to get 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 It makes sense. What kind of posture is correct when doing this action? First of all, the back should be straight, and then slowly squat down is correct. When is the right time to exercise this movement? 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 all your walking, boxing and so on after these activities, do this exercise, only to play the role of exercise legs. Now there is a lot of fitness equipment in the community, through what kind of fitness equipment can exercise our knee joint? 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 legs, 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 stirrups practice is a certain part, and the retreat type of force, this time is very critical, is a very knee joint on all the muscle groups and muscle strength in the case of force changes, this time on the overall muscle groups of the knee is also an exercise. Many of the older people who want to do these moves have a bit of a knee problem. For them, how many times is this action more suitable for their physical condition? Generally fifty or sixty to one hundred times is not a problem. So which fitness equipment can help the knee joint to carry out leg picking exercises in the community? 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 picking the leg, this can make the quadriceps muscle to get an 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 very good for the elderly leg pain, walking pain. 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 insisting on a shorter time and slowly increase the time. Are there any other good ways to exercise the knee joint? The easiest way to exercise your leg is to contract your quadriceps when your knee is straight (sitting, standing, lying), tense it up, hold it for 5 seconds, then relax it for 2 seconds, and repeat. You can do enough 1000 times a day. It is not required to be done all at once, but can be done in multiple sessions with the same effect. This exercise is a suitable way to train the quadriceps for almost all people with knee pain or normal knee joints. Of course, in fact, this action is also the ankle pump exercise action, it can promote our lower extremity blood return, at the same time has the effect of reducing the occurrence of blood clots in the lower extremities, especially suitable for our sedentary people. Armchair squats, and equipment to pick the leg, we all see that this is strength training. The next I have to tell you that many people knee pain, and not other injuries, are ligament damage, 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 hands crossed waist, two feet facing forward, leaving a gap of 10 cm between the two feet, a fist distance. The knee joint is also a fist distance when squatting down, the height down ten centimeters shorter, every day after walking, and then standing here, if you do 10-30 minutes a day, tired and then stand up to rest, and then squat down, on the results of this kung fu squat finished how? There are often patients who say that the joints are rattling inside, I must tell you that this is a lack of oil in the knee joint, what is this oil? 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 nourishment of the joints can also repair the joints. What is the biggest help to the knee joints of elderly people in this small half squat position? 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, maintain time. How to exercise the knee ligaments? Another thing is that our knee ligaments are very characteristic, it is a very complex large joint, 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, the following we teach you this section of the exercise is called leaning against the wall half squat, this has a lot of requirements, while it is different for the leg requirements of different issues, let’s do the first exercise. First of all, stand straight against the wall, then like the front step one 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 an 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. This action looks very simple, this action will be tired? Very tired, this action for young adults and sports injuries are to do this exercise, this is to improve the quality of the ligaments. What else do we teach you next? 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. The method of flexion and extension exercises 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, which is Received the exercise stimulation, and this acid will be effective in mobilizing the joint ability to improve, such as ligaments, muscles. Is there a standard for the height of the leg lift in this movement? There is no much requirement, young people can be a little higher, older people can be a little lower, this exercise at present, is to let everyone first no psychological load, this time even if there is pain to grit your teeth and persist, so repeat if time, you will find that your ability to straighten and flexion and extension are improving, this is a very good means of practice.