A. Avoid wind and cold, suitable for work and rest.
After discharge from the hospital should not rush to do swimming, running, basketball, badminton and other activities that can easily damage the neck. Master different posture essentials: sitting: back slightly bent forward, so that the waist can lean on the back of the chair. The chair should be sturdy, soft surface, sit on not sink. Do not sit still for a long time, but often stand up and stretch and walk back and forth.
Standing: foot weight as far forward as possible, to take turns to change the body weight from one foot to the other; there can be one foot standing in front, the other foot standing in the back. Knees slightly bent, as little as possible to bend forward. Stand for a long time to move the waist and knees.
Horizontal: can be supine or side lying, side lying should be bent knees, preferably on the right side, so that the waist and back and the whole body muscles relaxed, the spine is not bent. Take things from the ground, especially when lifting heavy objects, do not bend from the waist. To bend across the knee to sell the body squatting waist and back straight, so that the object as close to the body as possible, and then rely on the cross-knee force to get up. When taking heavy objects, the waist should be straight, the chest should be straight, get up to rely on the lower body force. After getting up, stabilize your feet and then take a step. When multiple people collectively resist the object, the pace should be consistent. When carrying heavy objects, the chest waist slightly bent forward, across the knee slightly flexed. Shouldism for shoulder, to reduce the pressure on one side.
Second, functional exercise.
1.”Double bridge” exercise
Lie on your back, legs flexed, feet flat on the bed, waist force to make the body leave the bed. Try to arch the body to maintain balance. Hold for 30 seconds for 1 time. 10 times / group, 2 to 3 groups / day.
2, combine work and rest, moderate exercise and sports.
Exercise and exercise must be moderate, according to their own feelings and appropriate adjustments, not overworked. Avoid excessive stair climbing, mountain climbing, squatting exercise. And pay attention to weight control, overweight is bound to cause wear and tear to the knee joint.
3. Protect yourself from the cold and keep warm.
You can wear knee pads. Cold knees can lead to increased symptoms of osteoarthritis, especially synovitis response will increase. Wear fall pants early in the fall when it is cool, and take them off late in the spring when it is warm.
4. Long-term intermittent use of cartilage-nourishing drugs.
You can take long-term and intermittent cartilage-nourishing drugs, such as glucosamine, chondroitin sulfate, etc. For non-steroidal anti-inflammatory and analgesic drugs (such as fentanyl, fotarine, etc.), you can take them intermittently during the pain time, but it is not beneficial to take them for a long time.
5.Functional exercise
(1) quadriceps (anterior thigh muscles) strength exercise method: at the beginning, sitting knee flexion, or supine position will knee joint padding high. Straighten the knee joint and keep it straight for 5 seconds and then relax, let the knee joint flex on its own, count the 1st time in your mind; then straighten the knee joint again and keep it straight for 5 seconds, then relax and let the knee joint flex on its own, count the 2nd time in your mind; …… until you exercise 10 times and then rest. The total number of exercises per day varies according to individual circumstances, generally 250-300 times. When you feel this exercise is easier, you can tie a 1 – 2 pounds of sandbags at the ankle.
(2) N rope muscle (rear thigh muscle) strength exercise method: at the beginning, prone position will be straight knee joint. Knee will be bent hard, and maintain a hard bending state for 5 seconds after relaxation, let the knee straight, the heart silent count the first time; then again the knee will be bent hard, and maintain a hard bending state for 5 seconds after relaxation, let the knee straight, the heart silent count the second time; …… until the exercise 10 times after rest. The total number of exercises per day varies depending on the individual, generally 250-300 times. When you feel that this exercise is easier, you can fix a leather band at the foot of the bed, hook the ankle to the band and exercise the flexion knee joint.
(3) lower limb muscle isometric contraction exercise method: “lower limb muscle isometric contraction” is to make all the muscles of the lower limb tense, but the joints of the lower limb are not due to muscle contraction and extension and flexion activities. This exercise method is generally used in the early post-operative period and does not lead to increased pain and bleeding.
(4) Passive knee extension exercise method: supine position, heel pad high, so that the lower limb relaxed, so that the knee joint as far as possible completely straight. In the prone position, the upper part of the knee is padded, so that the lower limb is relaxed and drops naturally, so that the knee joint is fully straightened as much as possible.
Active knee flexion exercise method: supine position, try to flex the knee joint, so that the heel is close to the hip.
Passive knee flexion exercise: supine position, raise the thighs, relax the lower limbs, and allow the lower legs to sag naturally under gravity. In the supine position, pull the ankle with a bandage and pull up with both hands towards the head end to flex the knee joint. Sit on the edge of the bed with the thighs at the edge of the bed, so that the lower extremities are relaxed and the lower legs drop naturally under the effect of gravity. Stand, hold the head of the bed with your hands, gradually squat and flex the knee joint.
It is not advisable to rush to do activities such as running, basketball, badminton, etc. that can easily damage the knee after discharge from the hospital;
Strengthen nutrition and resistance of the body;
Review regularly and follow up on any discomfort.
”Back flying” exercise
Lie prone on the bed, hands behind your back, legs together, waist force, so that the head and legs at the same time away from the bed. Hold in the most forceful position until exhaustion for 1 time, 5-10 times/group, 2-3 groups/day. This exercise mainly exercises the muscle strength of the low back.
Flexion leg sit-ups
Supine position, legs bent at the hip and knee, feet flat on the bed, upper body lift, so that the shoulder blades leave the bed. The upper body should not be lifted too high to avoid increasing the load on the lumbar spine. Hold until exhaustion for once, interval 5 seconds. 5-10 times / group, 2-3 groups / day. This exercise mainly exercises the rectus abdominis and external abdominal oblique muscles.
The “air bicycle” exercise.
Third, the waist local warmth, avoid wearing long-term lumbar external fixation device.
Four, regular life, diet to strengthen nutrition, strengthen the body resistance.
Five, the symptoms continue or worsen, promptly go to the hospital.