Knee pain is a common ailment among middle-aged and older people. Rheumatism, rheumatoid, gout, degeneration and injury are common causes of the disease. If you already have knee disorders, you may be concerned that exercise will lead to knee damage and pain. But the reality is that strengthening the muscles and soft tissues around the knee, increasing their strength and maintaining their flexibility is the best way to prevent joint damage. Exercising in the right way, in a gradual manner, will make your joints healthier. The following exercises can be performed gradually from simple to complex and from low intensity to high intensity according to your own feelings. 1.Sitting knee extension Sit in a chair, put both feet flat on the ground, then gradually straighten the left (right) knee and hold the straight leg position for 5-10 seconds, then slowly put it down. Alternating legs, repeat the exercise 10-20 times. 2, prone bending knee prone position, hands crossed in front of the head, put the head on the arms, and then gradually bend the left (right) knee, as close as possible to the hip, and maintain the bent knee position for 5-10 seconds, and then slowly put down. Alternate the two legs. Repeat the exercise 10-20 times. 3, extension exercise supine position, the bilateral knee flexion as far as possible to the chest, use both hands to fix the thighs for 5-10 seconds, and then gradually straighten the knee, but also alternate between the two legs. Repeat for 10-20 times. 4.Straight leg back extension Prone. Tighten the muscles in the buttocks, thighs and the back of the calves. Raise one leg, hold for 3-5 seconds, lower it and repeat. Do 10-15 times then switch legs. The same can be done by adding weight at the ankle joint. This action will not cause back pain, if the back pain, promptly stop exercise. 5, hip abduction Lie on your side, bend the lower leg and straighten the upper leg. Raise the upper leg to the outside to 45 degrees, hold for 3-5 seconds, and slowly put it down. Do 3 groups of 15 times each. Then switch sides. This action can increase the lateral stability of the knee joint. 6, push rub thighs, calves standing position, one foot on a small bench, with the palm of both hands attached to the left (right) side of the leg, and then slightly harder, along both sides of the thigh to the knee joint push rub 10-20 times, calf to the foot push rub 10-20 times, alternating legs. 7, squatting against the wall training half squat depth to not produce obvious knee pain as the best, the greater the squatting range, the greater the muscle force, the easier it is to produce fatigue, the better the practice effect. However, it should be noted that the angle between the thigh and calf should not be less than 90 degrees; the front of the thigh, especially the medial part of the quadriceps should be in a state of continuous tension and force; the elderly lack of strength, must pay attention to falls, slips and other situations to prevent fractures. In addition, some patients with special conditions can be under the guidance of a doctor specifically to practice pain angle static squat. 8, aerobic exercise If you already have knee pain, avoid exercise that aggravates the symptoms, such as exercise that has an impact on the joints: running, jumping, etc.. By trying to choose the right exercise for you. Swimming is the exercise that most patients are happy to accept, in the water, your joints only mature land 1/6 of the pressure.