1. Knee hurts after exercise, so you should rest in time and relax your joints. Hot compress your knees with hot water.
2. Make full preparations for activities before exercise, raise body temperature, eliminate the stickiness of muscles and ligaments, make muscles supple, and strengthen the extensibility of ligaments, thus reducing the pressure on knees during exercise. Enhance the range of joint motion, secrete more synovial fluid and reduce knee joint wear. It makes it easy for practitioners to stretch and contract during exercise, and also obviously improves the coordination during exercise.
3. Improve the movement mode of knee joint and increase exercise to improve the stability of knee joint. For example, lie flat on the bed, straighten your knees, and raise your straight legs under no load. When there is no obvious pain reaction in the knee joint, you can use waste clothes as sandbags and put them on the instep to do straight leg weightlifting exercises.
4. Increase the amount of exercise to exercise leg muscle strength and promote blood circulation. For example, holding the back of the chair with both hands, standing up and doing squats. At the beginning of exercise, keep your knees at a certain height and don't bend at will. When there is no adverse reaction, gradually deepen the degree of knee flexion. This can effectively speed up the blood circulation of muscles.
5. Reduce unreasonable exercise that easily causes knee pain. For example, people with knee discomfort need to do knee exercises repeatedly, which will only make the joints more worn. Avoid running, jumping and squatting for a long time, and reduce or avoid climbing stairs.
6. Improve self-protection awareness, don't kneel or take things often, and try not to sit on a low stool or sleep in a low bed, so as not to increase joint friction and load.
7. Strengthening the exercise of leg muscle strength, especially the strength of thigh muscle, can provide corresponding protection for knee joint. The quadriceps femoris and tensor fascia lata in the front of thigh are stronger, which can reduce the impact on patella and meniscus during exercise and cause a lot of pain in the front of knee. Tensor fascia lata is related to iliotibial tract, and a lot of pain at the outer edge of knee joint is also related to iliotibial tract. There are many ways to practice thigh muscles, such as sprinting, squatting, climbing stairs, squatting against the wall and so on.
Question 2: How to relieve knee pain after exercise? Half squatting against the wall is a quick and professional way to promote blood circulation by riding against the wall.
Question 3: What about knee pain after exercise? Knee pain caused by exercise is inevitable. The key is to find the correct maintenance method-"squatting" or "squatting against the wall". This static exercise method has a good effect on the daily health care and maintenance of knee joints, ligaments and leg muscles, and can avoid unnecessary injuries in daily exercise. "Small squat" can be done after a certain period of daily exercise, and "wall-sticking squat" is generally practiced every day after knee joint or leg ligament or muscle injury.
The detailed contents and specific explanations of "semi-squatting" and "semi-squatting against the wall" can be found under "Encyclopedia".
Question 4: How to restore the necessary skills of novice and old bird after running? First relax the muscles around the knees, stretch or relax the muscles with instant noodle rollers, and then use Yunnan Baiyao spray to relieve pain and promote blood circulation. Squatting against the wall often can strengthen the muscles around the knee and reduce the chance of knee injury.
Question 5: How to deal with knee pain after strenuous exercise needs examination and diagnosis. Diclofenac tablets and other therapies. You can also take Zhengqingfengtongning,
Question 6: How to relieve knee pain after strenuous exercise? This may be a symptom of rheumatoid arthritis. Go to the hospital in time for examination and early treatment. This is a chronic disease in the world.
Question 7: My knee hurts after running. How does knee ache recover after running? There are many reasons, which may be cruciate ligament injury, meniscus wear or tear and so on. I suggest you stop running first, and you can do some relatively gentle exercise without causing knee pain. If it is severe knee pain, you need to stop exercising completely.
If the knee joint is not red and swollen, you can repeatedly hot compress the injured knee joint until the skin at the hot compress site is red, and then repeatedly apply cream drugs with anti-inflammatory and analgesic effects, which can promote the penetration of drugs and play a good therapeutic role.
You can also wear knee pads, which can keep the joint stable and help the knee joint injury.
Question 8: The knee joint has been aching for more than a week after strenuous exercise. What should I do? It could be a sports injury.
In order to reduce the probability of knee injury during exercise, it can be said that the most appropriate method is hydrotherapy-(simply referring to exercise in water).
Hydrotherapy can use the buoyancy of water to reduce the impact on bones, reduce the probability of bone aging and reduce the wear of knee joints. In addition to buoyancy, water will produce resistance during activities, which will help to enhance muscle strength and lower limb training.
Here are some simple hydrotherapy methods:
Note: The common causes of knee joint diseases are: 1. Sudden external force (sudden severe torsion and contusion), 2. Continuous overload * * *, 3. Degenerative change.
So in order to avoid the above situation as much as possible, we should do the following:
Pay attention to warm-up and relaxation training, and don't skip warm-up and relaxation training because of trouble. This will be more likely to cause sports injuries, such as sprained ankles and so on.
Precautions:
(1) When warming up, first of all, we should focus on the muscle groups that stretch a lot, and the degree of sweating is better.
(2) The duration of stretching should not exceed 30s. Stretching the same muscle for too long will easily lead to strain.
(3) Warm-up exercises tend to stretch dynamically, while relaxation exercises tend to stretch statically.
Understand the advantages and disadvantages of various sports and correct exercise methods, such as climbing stairs and mountains. Patients with a history of knee joint injury should not do it. This kind of exercise is a repetitive lower limb exercise, and the knee joint needs to be bent to about 80 to 90 degrees, which will increase the pressure on the knee joint and make the old injury relapse or aggravate. As for degeneration, most people will exist. Because the endocrine system function of middle-aged and elderly people is weakened, the bone and joint system is gradually declining.
Question 9: How to deal with knee pain after running? 70 points is to rest first to avoid knee joint again. At the same time, by strengthening leg strength exercises, we should think about whether the running action is correct, or whether there is too much exercise and insufficient warm-up activities.