Did you know? Our knees are fragile. The knee bears the weight of the whole body, and increasing weight and improper fitness can overwhelm it with all kinds of problems or pain. It is important to take care of your knees! Note: 1, reduce squatting and kneeling from clinical observation, knee disease patients more women than men, one of the important reasons is that women squat more times in their lives, and squatting and kneeling on the knee joint damage are relatively large. Therefore, to do less long-term squatting and kneeling action, do not squat to do housework or kneel to mop the floor. The elderly who like to play Taijiquan, but also do not force squatting too low, standing and playing high Taiji is good. When standing up and sitting down, pay attention to let the knee joint slightly appropriate to repeatedly bend a few times, and then stand up or sit down, is conducive to protecting the knee joint. 2. Don’t be too thin on the soles of your shoes It’s best to wear comfortable, stretchy sports shoes to reduce the pressure on your knee joints when you exercise. In daily life, the heel of the shoe to 2 to 3 cm is appropriate, the sole should not be too thin, otherwise it will bring adverse effects on the knee. Knee joint small exercise 1, straight leg elevation (1) lying flat on the bed, hands on the chest, both legs keep the knee joint straight. (2) slowly raise the right leg, stay high for 10 seconds and then slowly lower it. (3) Repeat this action 10 times, then switch to raise the left leg, 3 times a day. When sitting, you can also do this: when you sit in a chair, one leg naturally on the ground, the other leg slowly raised, and the body to form a 90-degree right angle, in the air for 1 minute, after landing naturally, replace the other leg raised. This action can be done as long as you are sitting, regardless of time and place. It can be a good exercise for the quadriceps, maintain the elasticity of the knee joint, promote metabolism, and effectively protect the knee joint. 2, quadriceps static force exercise (1) lying flat on the bed, put a tightly rolled towel under the knee of the right leg. (2) with the back of the knee top pressure towel, at this time should feel the front of the thigh muscle (quadriceps) hard tense. Maintain this position for 10 seconds and relax the muscles. (3) repeat the action 10 times, and then change the left leg to repeat the action, 3 times a day. 3, hamstring static force exercise (1) lying flat on the bed, the right leg knee bent, put a tightly rolled towel below. (2) heel down to the top, so that the back of the thigh muscles (hamstrings) hard tense, maintain this position for 10 seconds, resume. (3) repeat 10 times, and then change the left leg to repeat the action, 3 times a day.