Here are five exercises that can be done anytime, anywhere.
How to carry out low knee impact training? The duration of each movement is 1 min, and five movements are a group, with a rest of 60-90 seconds between groups, and repeated for 3-5 times. 1. Key points of high knee pull-down:
Try to raise your knees above your navel, which can effectively exercise your core strength. If you can't feel it, you can imagine you are pulling something down.
2. Elbow touching knee (standing posture) points:
Focus on one leg, gently touch the other leg, then lift the leg and touch the elbow with your hand down.
3. The main points of tuck and belly roll:
During this process, keep your chin away from your chest, your shoulders down and your back straight.
4. Boxing action points:
Keep your knees slightly bent, and your core will exert force.
5. Key points of side stepping:
When stepping sideways, it is best to take the biggest step within your comfort zone. It can also increase the resistance at the ankle and strengthen the strength of leg training.
In addition to the above training, in-situ self-weight leg lifting exercise is also a simple and easy way, which can effectively strengthen the leg strength and gently move the knee joint. If you go to the gym to exercise, you can also choose to start with the elliptical machine.
In addition, swimming is also a good choice for people with heavy weight and poor knee joints. In aerobic sports such as jogging, cycling, brisk walking and swimming, swimming has the least impact on the knees, even less than the damage caused by daily walking.
Through the buoyancy of water to reduce the pressure on the knee, practice waist and abdomen strength, upper and lower limb strength, as well as the flexibility and coordination of the body, the loss of the knee is minimal.
When can I do high impact exercise? For heavier people, you need to lose weight first, and then you can do those high-impact sports.
For knee injuries (not fractures, etc. Your recovery time depends on your physical condition. When your knees get better, you can try to bend and straighten them completely without feeling pain, and your knees will not feel strange when jogging or jumping.
However, it should be noted that don't rush for success. Before full recovery, it is best to focus on the above actions and exercises that have little impact on the knees.