A lot of people have the problem of knee pain, so can we do sports when the knee hurts? Knee ache still has what circumstance to cause noise? About knee ache, let's take a look with Xiaobian.
What exercise is good for knee joint pain
Many people have problems with their knees. In fact, this is caused by unhealthy lifestyles. But it is precisely because of these unhealthy lifestyles that the knees always ache. This is not a good habit.
1. On the supine bed, the injured leg is lifted up about 15 degrees, which can be kept for 1-3 minutes at the beginning of the exercise. After a period of practice, the leg lifting time in the air should reach 10-15 minutes. Later in the exercise, you can also use your feet to pick a pillow to increase your strength, 2-3 times a day. This method is mainly to strengthen the leg muscle strength.
2. Squat down on the edge of the bed, and then press the leg straight, that is, let the leg on the affected side step forward half a step, in the straight position or extend the leg, put it at a certain height, and press the leg gently, and try to touch the toe of the foot as much as possible.
3. After getting up in the morning or before going to bed at night, kneel on the bed to practice kneeling. When kneeling, keep the waist upright, sit back as far as possible, and try to touch the back of the feet.
4、 Two knees slightly bent, so that both feet and shoulder width, hip micro sit back as a high bench, leg micro bend knees but toes. It is better to have no pain in the knee joint. Static squatting, two hands flat, visual front, can start to hold for a few minutes, and gradually increase the time. Generally, about 10 minutes each time can be achieved, and one time in the morning and one time in the evening each day.
5. When swimming, all joints of the human body are relaxed without bearing weight. At the same time, it is one of the ideal exercises to strengthen the knee. Because in swimming, the human body and the ground keep basically parallel, which is an activity without load.
What's going on with knee pain
There may be some chronic diseases. It's OK to make a simple sound in life, but if it's serious, it's necessary to consider whether there's something wrong with the knee.
1. Meniscus injury of knee joint: meniscus injury is more common in young people, with a history of trauma and strenuous exercise, joint pain, weakness, hinge lock (the knee joint is stuck when it bends and extends to a certain angle), bounce, etc.
2、 Two losses of Qi and blood. As we grow older, our Qi and blood supply will go wrong, causing our bodies to harden and our joints to grind together, so we will make a noise.
3、 Calcium deficiency. Calcium is an essential nutrient for joints. It can delay osteoporosis and promote metabolism. What should be emphasized here is to keep away from carbonated drinks and prevent the loss of calcium.
4. Reduce unreasonable exercise. Unreasonable sports will cause knee strain and increase knee pain, so unreasonable sports should be avoided, such as running, jumping, squatting for a long time, reducing or avoiding climbing stairs.
5. Chondromalacia patellae is a degenerative change (commonly known as aging) of patellofemoral articular cartilage, which is caused by chronic wear of patellofemoral articular cartilage for a long time. Articular cartilage will produce softening, crazing, peeling and other diseases. There is no obvious symptom in the early stage. Sometimes, when the knee joint is moving, it will hear a sound. When the knee joint is slowly developing, there will be pain and movement disorder of the knee joint.
How to protect the knee
Pay attention to keeping warm, do not need to have too big sports activities. Many girls always like to show their knees. In the long run, they will get rheumatism disease, which is actually very bad for the body.
1. When the knee joint encounters cold, the blood vessels contract and the blood circulation becomes poor, which often aggravates the pain. Therefore, when the weather is cold, we should pay attention to keeping warm, and wear knee protectors when necessary to prevent the knee joint from getting cold. During the day, you can thicken your clothes and pants, and you can take knee pads with appropriate tightness. If the knee pads are too tight, they will hinder the local blood circulation and aggravate the disease.
2. Rheumatoid arthritis patients should pay attention to the weather forecast at any time. When the cold wave strikes or the weather changes, they should strengthen the cold prevention and keep warm, and try not to contact with cold water. Experts especially remind some beauty loving women not to wear skirts in cold weather. Some rheumatoid knee arthritis is actually a kind of frozen 'skirt disease'. When the temperature is lower than 16 ℃, they should add clothes in time, even wear knee protectors to protect the knee joints.
3. Keep your knees warm and cool in the sun. In winter, the sun exposure time is reduced. When the weather is good, we should sun more, increase the formation of vitamin D in the body, and increase the absorption and utilization of calcium to maintain the bone in the body.
4. When walking at ordinary times, we should also pay attention to the walking posture. In normal times, if the knee joint has been damaged, we should try to avoid walking on some soft roads, and also try to avoid climbing the building. We should exercise more on the flat ground. If conditions permit, we can do some massage exercises at any time.