Nowadays, more and more people in hospitals are seeing orthopaedic outpatient clinics. Most of them are over 50 years old and have knee problems. No way to go!
The lifespan of the knee joint is only 60 years. If you want to be able to walk, take a walk, and walk around leisurely in your old age, you need to take good care of your knee joint.
< span>Experts instructing this article
Deputy Director of Orthopedics, Beijing Jishuitan Hospital, Tang Jing Physician Associate Professor
Director Tang:Joint disease should be taken seriously. Almost everyone has arthritis, and it gets worse and worse!
Osteoarthritis of the knee Arthritis is what we call joint disease every day. With the increase of age, everyone’s joints will wear and tear, that is, the problem of light and heavy, especially elderly friends, almost all of this disease.
Can joint disease be cured? How to cure?
different The period of treatment is also different. For example, it can be cured when it first starts to hurt and when it starts to swell. Usually it is medication plus rest or some protective gear. After a period of initial treatment, the knee can return to its original condition.
Director Tang pointed out that there are many ways to maintain knee joints, but most of them are cumbersome and difficult to adhere to. The following method can be learned as soon as it is learned, and it can be done as soon as it is done!
This exercise is simple and can be done while sitting or watching TV. You can sit on the seat or on the sofa, lift your legs flat, let the thigh muscles tense, and you can get on the strength.
Hold on for about five to ten seconds, depending on your physical condition, put it down and rest. Switch to the other leg, hold for another five to ten seconds, and then lower it down, alternating legs.
According to your physical strength, you can do less at first, a few times or a dozen times. If your physical strength is better, you can do it twenty or thirty times a day, and you can achieve your goal.
In addition,exercises such as swimming, cycling, and doing gymnastics, have the effect of prolonging the life of the knee, and can also help everyone relieve knee pain.
For ordinary people, the most beneficial exercise for joints isswimming. In the water, the human body is parallel to the ground, and each joint is basically free of weight.
People with chronic diseases such as diabetes and high blood pressure should swim more, which is good for the whole body. In order to achieve the purpose of physical exercise, you can choose swimming, cycling, doing gymnastics and other sports with lighter weight on the joints.
Knee Rehabilitation: The Best Exercises
Whether you have any knee discomfort right now In any case, this exercise will be suitable for you, because this exercise: no need to go out, no equipment, no knee injury, but also to exercise the knee!
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Method:
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1) Find a chair that can be reclined, sit with your hips back, and lean against the back of the chair. Put your hands behind the chair and cushion your back.
2) Put a bath towel under the thigh, or bundle several bath towels and towels together, as long as they are thick enough and tied firmly, the purpose is to raise the knees.
3) Sit upright, with a straight back, feet hanging down, and swaying naturally one after the other. You don’t need to swing too much, just shake and shake easily!
This may seem like a simple trick, but it is very helpful in strengthening the knee.
People with old knee injuries or sore feet can use their healthy feet to support the sore feet while shaking them back and forth naturally. This is equivalent to rehabilitation and can gradually restore the knees to health.