Several ways to relieve knee pain In life, many middle-aged and elderly people are troubled by knee pain. The main symptoms are: joint swelling, pain, stiffness; pain at the beginning of the activity, reduced after the activity; pain aggravated by weight-bearing; some night pain, also known as “rest pain”. The cause, most of them belong to primary osteoarthritis, in addition to the aging of the joints themselves, and the knee activity is too little, poor blood circulation, overwork, cold and moisture, as well as obesity and other factors are also closely related. According to the principle of “not treating the disease, but treating the disease before it occurs” of the motherland medicine, some health care measures are put forward for your reference. Knee joint exercise method knee joint surface cartilage to withstand normal pressure and friction, otherwise the cartilage is prone to degeneration. Similarly, the muscles and ligaments around the joints, if not properly exercised, the muscles will atrophy, its contraction, elasticity and endurance will decline, the flexibility of ligaments will be weakened, which directly affects the stability of the knee joints, flexibility, and weight-bearing and sports functions. Knee exercise, relatively simple and easy to implement the following kinds: quadriceps static contraction, that is, “thigh tautness” to take a sitting position or supine position, first straighten the leg, and then retracted to “twitching” way for quadriceps contraction movement, each exercise 5 minutes, 2-3 times a day. The exercise lasts for 5 minutes and is performed 2-3 times a day. Then lift the leg straight, hold on for a few seconds and then put it down, together with a fall, once by 5 minutes gradually increased to 10 minutes. The left and right legs are rotated. Quadriceps weight-bearing exercise that is in the straight leg raising exercise on the basis of a 0.5-1 kilogram sandbag bundled in the ankle for weight-bearing straight leg raising exercise, the first left leg after the right leg, each exercise 3-5 minutes. Knee flexion and extension exercise to take the supine position, both legs of the knee joint at the same time for a flexion and extension of the movement, can improve the elasticity and toughness of the muscles and ligaments and joint flexibility, and can eliminate the knee aseptic inflammation, to avoid the soft tissue around the knee joint adhesion. Adhere to 2-3 times a day, 3-5 minutes each time. Walking or jogging walking or jogging can enhance the lower limb muscle strength and ligament toughness as well as knee joint flexibility and stability. Walking 30-40 steps per minute, gradually increased to 60-70 steps, a trip 2000-3000 meters, 1-2 times a day. If jogging, the speed should not be fast, in order to run while also talking to others to the extent that each run 5-10 minutes, 1-2 times a day. Gymnastics and boxing movements are gentle, can move the joints, exercise muscles and bones, suitable for middle-aged and elderly people who can not walk or jog for long distances. Practice once a day in the morning and once in the evening, 10-20 minutes each time. According to your health condition, you can lower the center of gravity of your body and increase the range of motion of your knee joints. Self-massage is especially suitable for the elderly who are weak and have difficulties in exercising. Take a sitting position, the quadriceps, biceps femoris and calf triceps, etc. for kneading and patting, stroking points scattered, patella grinding and loosening, in order to promote blood circulation in the knee, improve local nutrition, loosen the tendon adhesion, to achieve the purpose of “tendon and bone work”. Protect the knee joint in labor and sports should pay attention to maintain the balance and stability of the knee joint, to prevent falls or sprains. If the knee joint injury is not timely treatment or improper treatment, often resulting in long-term pain in the knee joint. Keeping the knee warm Many people’s knee pain is alleviated when it is hot, and easily aggravated when it is cold. Therefore, in addition to wearing more clothes and pants, middle-aged and elderly people can wear “knee pads” when it is cold. Do not stand in the wind for a long time to avoid knee cold. Weight control obesity will make the knee joint overloaded, so that the knee joint pain aggravated. Therefore, you should try to lose weight and maintain normal weight. Eat more calcium-rich foods such as shellfish, seafood, eggs, animal bones, beans and milk, of which milk is high in calcium and can be consumed more often to prevent osteoporosis of the knee joint.