Not only will the knees of the elderly get worse, but many people in their thirties and forties also have this problem.
Knee pain, or knee discomfort. All belong to knee joint degeneration.
Lao Xu is like this. He is not yet 50 years old. He walks like an old man in his seventies and eighties, stumbling.
Later, I heard that I practiced well in fitness, so I discussed this problem with me.
(1) Who is prone to knee degeneration?
They are all in their fifties. Next door, Lao Wang Tianzheng is scampering in the square with several partners.
By contrast, it is difficult for Lao Xu to go downstairs, let alone let him dance in the square dance.
So before we solve the problem of knee joint degeneration, we must first know who is easy to be found by knee joint degeneration.
1. Overweight people
As the saying goes, money is hard to buy old people thin. Many people don't know what it means, thinking that old people can be red if they are thin.
Actually, that's not what I meant. I mean, old people can't be fat, and all kinds of problems come. Bad heart, poor sleep, numbness in hands and feet, and the more direct problem is joint problems.
Many middle-aged and elderly people with knee degeneration have a problem, that is, they are too heavy and too fat.
I even met a young man in his twenties who had a bad knee joint and hurt every day. Why?
Weighing more than 260 kilograms, walking with X legs and deformed joints. Can it not hurt?
So people should eat less when they are older, not to save money for your son, but to make you suffer less. I was so greedy that I grabbed a handful of coarse salt.
2. People who lack exercise all the year round
The second is the lack of exercise all the year round, and young people, especially women, are also prone to this problem.
We used to have a manager, a woman in her forties. Later, her knee ached, especially when she was learning to drive, and she couldn't step on the clutch.
She is like this. The company is close to home and has never walked the extra road.
Lead to joint sclerosis, knee joint mobility will be limited, nutrition can not be transported.
Therefore, it is still necessary to exercise regularly.
(2) You can practice these four movements more.
So how to practice? In fact, I can recommend four movements to you here, which are basically the main training methods for knee rehabilitation.
1. Sit against the wall
This action will also be recommended to you in the hospital. This is a rehabilitation action and a static recruitment action.
Through this action, the stability of the knee can be improved.
For example, many people who walk unsteadily or feel weak knees can actually practice this movement.
Back against the wall, you don't need to squat very low.
90 degrees is ok, 30 degrees is ok, just bend your legs.
Keep this posture. If you feel your knees shaking, take a rest.
Two groups a day, each group insisted until the knees shook.
2. Leg control in sitting position
There is an action in Wushu, that is, controlling the leg, which is also a static action, also called isometric contraction.
This action is suitable for people with serious knee joint degeneration.
It is also to improve the strength of the knee joint and deliver nutrition to the joint.
Sit in a chair with your legs straight forward.
Try to straighten your legs and feel the pain in your thighs.
You can add a little strength, that is, bending and straightening cycles.
Every day, two groups practice alternately with their legs.
Kneel down and squat down.
Another way is to stretch the knee joint. Few people stretch their knees.
However, if your joints are restricted or your knees click, then you can try stretching.
Kneeling is a very simple passive stretching method.
If you are in bed, or on the mat, sit down on your knees.
The knee feels uncomfortable, so you can support it with your hands.
If there is no pressure on your knees, you can lean back and press down.
If you feel a little hot in your knees, you can stop.
Just do it when you think about it. This is not strict.
Alternate back kick
If the degeneration is not serious, it means that you feel inflexible, or your knee clicks occasionally.
Then we can put a little pressure on our knees at this time.
This is called explosive recruitment, which can directly strengthen the knee, and the knee nutrition delivery effect will be better.
You can use it even if you are not very old.