1. Relaxation massage: massage and grinding to relax the muscle tissue around the knee joint.
2. Active flexion and extension of knee joint without load: supine position or sitting position, lower limbs bend knees and lift hips, so that the thigh is as close as possible to the chest, then relax and straighten, and then practice the other lower limb alternately.
3. Straight leg lifting exercise: lie on your back or sit up, straighten your lower limbs, tighten your thigh muscles and try your best to raise them. 10 seconds later, slowly put them down, and then try your best to lift them up; So repeatedly. If you feel tired, you can have a rest and exercise repeatedly until your muscles are sore and you can't keep going. In addition, you can also tie an appropriate amount of sandbags to your ankles for practice, and gradually increase the weight of sandbags with the increase of strength.
4. quadriceps strength training: supine or sitting, straighten the knee joint, tighten the front thigh muscles, and do static isometric contraction of quadriceps. Each contraction should be as hard as possible and persist for a long time, so that it is advisable to make the thigh muscles feel sore several times. Or when lying on your back, straighten your thighs, lift your heels off the bed 15cm, hold for 15 ~ 20 seconds, put down the rest, lift them again, and repeat the training from less to more. You can also add some weights to your ankles to practice. It can also be used for lift heel training, standing against the wall, lift heel, tiptoeing and repeated training.
Functional exercise mainly focuses on knee joint flexion and extension without load.
(1) Knee extension method in sitting position: Essentials: Sit in a chair with your feet flat on the ground, then gradually straighten your left (right) knee, keep your leg straight for 5~ 10 seconds, and then slowly put it down. Alternate your legs and repeat the exercise 30-50 times.
(2) Empty pedaling bicycle method: Essentials: The patient lies on his back, and his legs pedal slowly in the air at a 45-degree angle alternately, and practice repeatedly for 30-50 times.
(3) Knee joint pressing method: essentials: sit down, put a cushion under the knee joint, press the cushion hard when the knee joint is straight down, keep the posture for 5- 10 second, relax and repeat the exercise for 30-50 times.
(4) Knee squeezing method: essentials: Sit or lie down, squeeze a ball between your knees, bend your legs for 30-60 degrees, keep your posture for 5- 10 second, relax, and repeat the exercise for 30-50 times.
In addition: 1 resistance upward movement method: essentials: A sandbag can be added to the calf on the basis of sitting knee stretching method.
2 schematic diagram of resistance forward movement, essentials: sitting posture, with one knee straight and one knee flexed at about 30-60 degrees, holding both ends of a towel with both hands, pulling back the front and middle of the calf, and reacting the calf forward.
3 single straight leg lifting method: essentials: the patient lies flat, his legs are straight, and one leg is lifted off the plane.
Face 15-30cm, keep your legs straight.