The knee is one of the most vulnerable joints in the human body, and according to research, the incidence of the knee is as high as 296%, especially in the female group, has a higher rate of injury. Therefore, it is urgent to protect your knees!So what about those activities that affect our knees?
At this age, the knee joint is generally relatively healthy, but it cannot tolerate regular activities and sports, which also leads to an increase in the incidence of acute joint trauma, soft tissue injury, ligament tears, etc., and if it is not treated in a timely manner and improperly, it is easy to induce the appearance of synovitis.
If you don't lose weight in time, it will lead to the increase of the load on the knee joint, and excessive pressure will cause wear and tear of the articular cartilage, which will easily implicate and cause synovitis for a long time.
Many women wear high heels, skirts, and shorts when they go out, and they remain unchanged in the cooler season, and let the joints be cold and cold for a long time, which will lead to muscle and blood vessel contraction, and the consequence is poor blood circulation, metabolism is hindered, and the accumulation is easy to lead to local lesions, causing swelling, swelling and pain at the joints, and then inducing synovitis.
So what are the symptoms if you accidentally use the joint inappropriately and cause synovitis of the knee joint?As far as we know, knee joint problems are mainly joint pain at first, including insignificant joint swelling, noisy walking, mild swelling, and discomfort in the knee joint when going up and down stairsIn addition, long-term walking will cause a feeling of fever and stiffness, which will aggravate the pain. There are also some more common joint swelling, joint effusion, the pain is not obvious, squatting or bending have discomfort, and even some patients will have muscle atrophy, swelling from excessive exercise, although the pain in the morning is relatively light, and it will be very painful at night.
But we don't have to worry, as long as we use the knee within a certain reasonable range, and pay attention to related matters will not cause serious knee loss, in daily life we can also follow the professional teacher to carry out some exercise and fitness, to promote the flexibility of our knees, we just designed a set of professional sports courses according to the knee strain problem, and then let me explain the course for you.
First of all, we prepare a yoga mat, foam roller and chair, this exercise is recommended to be done 40 minutes after eating, if you feel unwell or feel pain, you can choose to skip the movement or slow down the movement.
Action. 1. Roll the foam roller on the front side of the thigh.
Lie on your stomach and place one leg on a foam roller. Place the foam roller on the front of your thigh and roll it back and forth, where you notice the soreness, stay for a while. Continue to press and continue rolling until the pain subsides.
Action. Second, push the wall and kill insects.
Lie on your back on the floor with your elbows bent at 90 degrees and push the wall slightly harder. Keep your waist close to the ground. Breathe naturally and keep your waist off the ground during exercise.
Action. 3. Straight-legged back bridge.
Lie on your back with one leg resting on the foam roller and lifting the other leg. Straighten your leg and press down the foam roller to lift your hips off the ground. Keep your torso steady and your dangling legs still. Repeat the Xi.
Action. Fourth, the high hip bridge.
Lie on your back with your knees bent and your legs on a chair. Push your legs, heels, and lift your hips off the ground. Exhale upwards and fall.
Action. 5. Fall back in a kneeling position.
Kneel in a high position with your arms folded in front of your chest. The body is straight, and while keeping the body balanced, the body leans back. The range of motion is controlled within the range that can be controlled. Breathe evenly, don't hold your breath.
In daily life, we not only need to pay attention to clothing, diet, but also strengthen exercise, I hope you can insist on installing exercise classes, so that our knees have been in a benign state.