Knee osteoarthritis is a common joint disease, especially in middle-aged and older adults. The disease is mainly due to abnormal changes in the structure of the surrounding soft tissues of the knee joint, which is manifested by different degrees of wear and tear of the knee cartilage, bone hyperplasia around the knee and other lesions, resulting in a series of clinical symptoms. Knee osteoarthritis is mainly manifested as pain, tenderness and swelling of the knee joint, and the weight-bearing function and motor function may be limited to varying degrees, which brings great trouble to the lives of many middle-aged and elderly people. While knee osteoarthritis cannot be complete, self-measures, such as muscle training, can reduce symptoms and improve quality of life.
Knee osteoarthritis self-** exercises: training the muscles around the knee joint, with a particular focus on the quadriceps muscles: Level I evidence suggests that quadriceps strength training can significantly improve pain and range of motion and physical function in the affected knee.
Straight-leg elevation Xi exercises: take the supine position, lift the foot off the bed after the affected knee joint is extended to the maximum range, the height is about 15cm, keep it for about 5s and then maintain the original action and put it down, 10 times as a group, 10 groups per day.
Leg Xi: supine or sitting position, lower limbs straight and flat, then tense the thigh muscles, maintain 5s and then relax, repeat this movement 30 times as a group, 3 sets a day. Daily Xi can help improve your ability to perform daily activities.
Hook Leg Raise Xi Exercise: Sit on a chair, place your feet flat on the ground, then gradually straighten your left (right) knee and hold the hooked leg straight position for 5 10 seconds, then slowly lower it. Alternate legs and repeat the exercise Xi 10 to 20 reps as a set, 2 sets per day.
Squat against the wall to practice Xi: Stand with your back to the wall about 50cm, feet shoulder-width apart, slowly bend your knees and put your waist and buttocks close to the wall in a semi-squatting position, your knees should not be buckled, and your knees should not exceed your toes. 30 60 seconds set, 1 minute rest between sets, a total of 3 sets;Choose to increase the degree of squat according to your ability, which can be 30-45 degrees of knee flexion, or 60-75 degrees of knee flexion, but not more than 90 degrees. Naturally raise the chest, tighten the core, and press the upper back and buttocks against the wall, and when practicing this movement, our quadriceps muscles should have a certain feeling of soreness. Precautions: Friends with knee swelling and pain, acute attack injury, do not practice this action for the time being, and rest for a period of time.
The reason why the knee joint can be flexed and extended normally is not only the participation of the quadriceps muscles, but also the participation of other muscle groups, middle-aged and elderly patients can enhance the strength of the tibialis anterior and gastrocnemius muscles through the "ankle pump exercise", enhance the strength of the tibialis anterior muscle through the method of "heel lift and tiptoe", and enhance the vastus medial and medial muscle groups through the "clam opening and closing" exercise, the above series of exercises to strengthen the muscle strength around the knee joint help to increase the stability of the knee joint, relieve pain and other symptoms.
The knee joint is the largest and most complex joint in the human body, and many people are in long-term stress due to improper movements during exercise, which affects the health of the knee joint, and people who do not exercise often are also prone to weak knee muscles. In conclusion, active functional exercises can improve the strength and endurance of the knee muscles, help strengthen the stability of the knee joint, and improve the function of the knee joint. At the same time, daily maintenance also requires weight control, moderate exercise, correct use of assistive devices, attention to rest and relaxation, maintaining good posture, and following the doctor's advice for science**, which are all effective self-** measures. The above exercise methods must be selected according to their actual situation, according to their ability, step by step, and must not be forced to exercise, so as not to cause muscle and ligament strain. If you have severe knee pain, early detection and early intervention are recommended**.