The knee is a very important part of the body, and the knee is composed of the meniscus and four ligaments. How to recover from a knee injury actually involves many actions, and the recovery actions of the knee are all particular. So, what are the training exercises for knee recovery? Let’s find out together!
1. Straight leg raise
Lie on your back on the bed, straighten your legs, lift your thighs 30-45°, hold this position for about 5-10 seconds, and then put it down. Train until the muscles feel sore. This method is very helpful in strengthening the load-resistance ability of the knee joint, and is also helpful in relieving the pain and swelling of the knee joint. (Knee joint pain recovery class, teach you how to recover.)
2. Stand tall and upright
< p> Keep your knees together, tighten your thighs, interlock your fingers, turn your palms upward, relax your neck and lean back naturally, draw in your abdomen and straighten your waist, stretch your waist and upper limbs upwards to the sky with maximum force, continue for a few seconds, and bend down Try to touch the ground as much as possible. Inhale up and exhale down. This method can not only exercise the leg muscles, but also widen the joint space and enhance the straightening function of the knee joint.3. Sitting and raising legs
Find a stable chair, lean forward slightly, sit on the front half of the chair, hold the chair firmly with both hands, and bend one leg to stand comfortably on the ground , keep the other leg straight, slowly lift it about 10 cm off the ground, hold it for about five seconds, then slowly lower it, repeat about 20 times, alternating left and right. This can strengthen the muscles around the knee joint and promote the recovery of muscle atrophy caused by knee joint injury.
4. Ball-clamping training
Find a football or volleyball, sit on the bed or the floor, hold it steady with your hands, bend your legs slightly at the knees, and clamp the ball with your inner thighs. Hold each pinch for about five seconds, slowly relax, repeat about 20 times, and place the ball alternately on the upper, middle, and lower sections of the inner thigh. This can increase the resistance of the knee joint and strengthen the knee joint function.
5. Squat quietly against the wall
Stand with your back against the wall.Place your heels about one foot to two feet's length away from the wall, with your feet shoulder-width apart. Then slide your back down and squat deeply until the long axis of the calf is perpendicular to the ground and the thigh and calf are approximately 90°. Be careful that the knee joint does not exceed the toes. Knee joint injury recovery training is best done at different angles when squatting silently. For example, three angles of 30, 60, and 90 degrees will provide better results. Generally, each time you squat until you can no longer hold on, it will end. Rest for 1 to 2 minutes, and then repeat. It is best to repeat 3 to 6 times a day. Silent squats can enhance the muscle strength of the medial head of the quadriceps and rectus femoris, thereby improving the stability of the knee joint. It has a good rehabilitation effect on the maintenance of the knee joint and the injuries to the muscles and ligaments surrounding the knee joint.
6. Standing upright on one leg
It has a certain effect on restoring the balance ability of the knee joint. The specific method is: open your hands, lift one foot at will, and stand for a few minutes. After the balance is enhanced, Perform a one-leg stand with your eyes closed. At the same time, when standing on one foot, keep the patella lifted and tighten the thigh muscles.
7. Sitting forward bend
Put your feet shoulder-width apart (or together), straighten your knees, hook your toes back, bend your waist, and try to grasp your toes with both hands. It is appropriate to feel a pulling sensation behind the knee. It has a stretching effect on joints, muscles, tendons and ligaments, increasing joint mobility. (Knee recovery training class, allowing you to recover easily.)
Taught by a rehabilitation instructor: Knee Joint pain repair surgery
Section 1: Why knee pain occurs
Section 2: Self-assessment of knee pain
Section 3: The first step , the importance of method
Section 4: The second step, the recovery of hip muscle function (Part 1)
Section 5: The third step, the recovery of hip muscle function (Part 2)< /p>
Section 6: The fourth step, establishing stable lower limbs
Section 7: The fifth step, important steps before and after exercise
Section 8: Preventing Knee Common sense about joint pain