The knee joint is the largest joint in the body, bearing most of the body’s weight, and is one of the most easily damaged joints. Mostly due to not mastering the correct method and exercise, such as: dancing and running, climbing up the mountain, Tai Chi Kung Fu, cycling, etc., resulting in joint damage, especially the elderly and postmenopausal women endocrine disorders, resulting in joint cartilage wear, synovial loss of nutrients, osteoporosis, ligament elasticity loss, meniscal tears, muscle atrophy, etc., but also aggravate the knee degeneration caused by pain, swelling, flexion and extension of unfavorable,, squat Can not get up, up squat.
Once the knee joint becomes painful, the general principle is to rest in time, prevent excessive walking activities, reduce knee weight, avoid violent twisting of the knee joint, avoid cold and damp to reduce further wear and tear, irritation, etc. If necessary, you can choose to use crutches or knee pads to help share the weight of both knees. Also perform the following exercises.
When exercising any of the movements, do your best but do not force it, as much as you can tolerate. If you have panic, headache or shortness of breath, please do not continue the exercise. The following begins.
1, sitting tense leg: sitting position, with backrest, one leg naturally down, the other leg straight, hook foot, parallel to the ground, tense thighs (quadriceps) until the front of the thigh and kneecap (patella) up and down the muscles feel sore or even trembling, then put down and relax, alternating legs, at least 10 times a day.
2, lying leg lift: lying down, face up, one leg naturally straight, the other leg and toes straight, lift more than 30 ° (in the horizontal plane of the angle), hold until the thigh muscles sore or abdominal pain, slowly put down and relax, alternating legs, at least 10 times a day.
3, inward and outward: sitting position, with a backrest, hands palms placed between the legs, legs inward force clamping hands, while hands forcefully pushing outward legs, continue to confront 10 seconds; then hands palms placed on the outside of both knees, hands inward forcefully squeeze both knees, while both knees forcefully pushing outward hands, continue to confront 10 seconds, at least 5 times a day.
4, the feet to compete: sitting position, with a backrest, feet crossed, the lower leg up, while the upper leg downward pressure, mutual force, adhere to 10 seconds, at least 5 times a day.
5, empty pedal bicycle: supine, face up, alternating legs, empty pedal bicycle 50 times, at least 3 times a day.
6, hanging legs shaking feet: sitting position, slightly high, lower legs naturally dropping, so that the toes can not land, lower legs hanging, respectively, do before and after, left and right, clockwise, counterclockwise rocking swing 5 minutes, at least 3 times a day.
After the above exercise can be combined with acupressure, which has the effect of warming the meridians, activating blood circulation, strengthening tendons and bones, promoting the metabolism of the knee joint and surrounding tissues, and relieving fatigue.
For people around 35 years old, without obvious knee pain, but lack of exercise, when doing the above knee exercises, you can add the following exercises.
【1.Standing balance half squat:】
The body stands straight, chest up, feet apart and shoulder width, toes forward, slowly squatting until the knee joint has a sense of soreness and swelling when stopped (the standard angle is behind the leg angle of 135 degrees, the specific angle to adjust according to their own situation), until the legs are sore and obvious trembling, get up and walk slowly to relax. 3 times as a group, each interval of 1 minute.
【2.Still standing back against the half squat:】
The body stands straight, back close to the wall (any fixed object can be), chest up, feet apart and shoulder width, toes forward, slowly squatting, back can not leave the wall, until the knee joints have a sense of soreness and swelling when stopped (after the leg angle can not be less than 90 degrees, the specific angle to adjust according to their own situation), until the legs are sore and obvious trembling so far, get up and walk slowly to relax. 3 times as a group, each interval 1 minute.
This exercise plays the function of unblocking and regulating the whole knee joint, and has a very good rehabilitation effect on the knee joint and the surrounding muscle and ligament injuries. When doing the exercise, concentrate on the spirit, the action is natural and relaxed, morning, noon and evening adhere to each group, day after day will see its benefits.
[3, the doctor described the quiet squatting method: knee injury after the quiet squatting exercise method]
The patient’s legs apart, the distance between the two feet is slightly wider than the shoulders, the body to maintain an upright position, can not lean forward, then the knees began to bend squat. The bending angle of both knees varies according to the patient’s physical condition and muscle strength. If the patient’s physical condition is good, good thigh muscle strength, squat angle can reach 90 degrees, if the patient is weak, thigh muscle strength is weak, both knees can be lightly flexed, this time the half squat position is higher, the patient more effort, can be later with the exercise, thigh muscle strength increases, and then increase the angle of knee flexion. Each patient will have a painful angle when squatting, some squatting to 30 degrees pain, some squatting to 60 degrees or 40 degrees pain, practice squatting when the amount of good to avoid the pain angle, if squatting to 30 degrees pain, you can continue to squat down to 60 degrees to avoid the 30 degrees of pain angle, and vice versa. The duration of a squat varies greatly from person to person, all squatting until they can’t hold on. Rest a minute between two squats, do not rest for too long. Then practice the second squat, and so on, for 30 minutes in a row for the day’s squat exercise. Decide on the number of exercises according to your physical condition. Practice 1-3 times a day.
In addition: after the pain is cured, it is appropriate to increase the time of squatting for 5-30 minutes each time to help exercise the small muscle groups near the knee.
Several kinds of static squatting posture.
A: the standard posture of the static squat. The angle is relatively small (that is, squatting higher).
B: the angle is relatively large static squat (is squatting lower). Can be seen, regardless of squatting high or low is to keep the knee joint and toes in a vertical line.
C: Single-leg static squat. The body is supported by the leg that needs to strengthen the muscles.
D: static squat on the balance board.
Some methods and techniques of static squatting exercises.
(1) control the height: after you find the right squatting angle for your practice, you can draw a line on the ground at the toes to make a mark. This way the next time you practice you will know what kind of angle to squat. If the angle is different every time, one high and one low, there is no way to master the amount of practice. This practice for a period of time, the power to improve can be easily completed after five times, then move your feet forward half a step, squatting a little lower, the intensity of the exercise increased again.
(2) control time as needed: if you want to improve endurance, you can squat a little higher, bend the knee angle a little smaller, each squat until exhaustion. The so-called force exhaustion, is really no strength, squatting can not. Practice this 3-5 times a day, the interval between each time is 1-2 minutes.
If you want to improve absolute strength and increase the size of your muscles. You can squat lower, near 90°, so that you will quickly reach fatigue exhaustion. Find an angle that can only last about 1-2 minutes before exhaustion, 1-2 minutes for each time, 15-30 seconds between, 5-10 times in a row. It is important to note that the lower the squat, the greater the intensity. After bending the knee over 100°, the force distance decreases and the quadriceps are less stressed.