Trick 1: slow walking
Knee pain relief should be the first to carry out walking training, the beginning of the slow walking, the leg should be slowly lifted and lightly put, to avoid the knee joint bone surface impact. The pace can be controlled within 60 steps / minute, 20 to 30 minutes a day. Later, gradually increase the exercise time, in 3 weeks to achieve each exercise can maintain the standard of 20-30 minutes. Jogging should be adhered to 2 to 3 months, after which the pace can be gradually accelerated, the exercise time is still about 30 minutes a day, the intensity of the exercise to walk without shortness of breath, the muscles feel a mild soreness, can be quickly recovered after resting as appropriate.
The second trick: cycling
Cycling can make the quadriceps get good exercise, and the knee joint movement range is not very large, the joint force is smaller, reducing the joint surface impact and wear and tear of the opportunity. Every day 30 to 40 minutes of cycling exercise, can make the knee pain people receive unexpected therapeutic effect.
Trick No. 3: Jogging
When running, it is best to use the front part of the foot to land first to cushion the vibration of the legs. Running footsteps should be light, speed to not feel short of breath and can run while talking to others as appropriate. It is not advisable to stop immediately after running, but to walk slowly or step in place.
The 4th move: high horse stance
The knees are slightly bent, so that the knee joints do not hurt. Squatting still, both hands flat, eyes forward, start to adhere to a few minutes, and gradually increase the time. Generally reach about 10 minutes each time can be, every morning and evening to do 1 time.
Trick 5: supine leg lifting
Supine bed, knee arthritis legs to lift 15 degrees or so, the first time you can do to keep 1 to 3 minutes, after practicing for some time, the air leg lifting time to achieve 10 to 15 minutes. Subsequently, you can also practice picking a pillow with your foot to increase the strength, 2 to 3 times a day. This method is mainly to add leg muscle strength.
The sixth trick: straight kneeling
After waking up in the morning or before going to bed at night, both knees kneeling on the bed to practice kneeling. Kneeling when the waist pole to remain upright, arms as far as possible to sit back, try to be able to touch the back of the feet.