It's cold and easy to freeze your knees, so learn a few tricks to protect your joints.
Winter health, in addition to tonic, proper exercise is also very beneficial to the human body. However, at this time, we must pay special attention to the protection of the knee joint, because it is more fragile and prone to injury than in other seasons. Today, the doctor of the Department of Traditional Chinese Medicine and Orthopedics is here to share with you a few tips for winter knee pads.
Slow down your movements Warm up before exercising.
In winter, in order to conserve energy, the human body has introverted yang energy, qi and blood adduction, and the blood circulation in the joints is lower than in other seasons. In this case, the ligaments and muscles of the joint are far less elastic than usual, whether it is sitting for a long time, walking daily or exercising, it is easy to strain the ligaments and muscles. Therefore, when changing the position and movement, you must be gentle, so that the joints have a full adaptation process, and you must do a good job of warming up before exercising, and then start exercising after the joints reach the best state.
Pay attention to joint warmth and knee pads are arranged.
While exercising in winter, it is important to keep your joints warm to prevent unnecessary damage.
In winter, while the elasticity of ligaments and muscles decreases, the protection of the joints themselves will also be significantly weakened. The stability of the joints themselves is reduced, and the cushioned parts such as cartilage and meniscus are prone to more wear and tear than usual.
It's cold and easy to freeze your knees, so learn a few tricks to protect your joints.
As the weather gradually gets colder, many people start to feel sore knees. In order to protect our joints, I am here to share some simple and effective ways to help you relieve pain and prevent injury.
It is recommended that everyone pay more attention to keeping warm, especially the warmth of the knees. You can choose to wear warm pants or use knee pads to increase local temperature, promote blood circulation, and reduce impact and wear and tear on the joints. In addition, regular exercise can also enhance the stability and flexibility of the knee and delay the occurrence of degenerative changes.
Next, I will introduce you to two ways to exercise your knee joint:
Method 1: Squat against the wall.
Find a stable piece of wall with your body side against the wall, sit in a sitting position and orient your face parallel to the wall. Using your leg close to the wall, hold a soft object with a thickness of 5 to 10 cm, such as a towel or foam block, between the outside of your knee and the wall. Slowly flex and extend the knee while keeping the object from falling, and the calf range of motion is about 90°. Start at a position perpendicular to the ground, then straighten and slowly lower back to the starting position. After completing a set of movements each time, adjust the chair position to the other side for the exercise. Depending on your condition, you will do 2 to 4 sets of training every day.
Method 2: Stand on one leg.
Stand with one foot lifted and only the other foot to support the weight of your body. Maintain a balanced and stable position, lengthen the knee of the lifted foot as long as possible, and slowly lower it. Repeat this 10 times and continue with the training on the other foot. Doing 2 to 4 sets of training per day can effectively improve the strength and stability of the muscles around the knee.
The above are two simple and practical ways to exercise knee joints, I hope it will help you. However, it should be noted that if you have severe knee pain, recurrent symptoms, or if you have a joint disease diagnosed by imaging tests, please seek medical advice from a medical professional**.
Look for a horizontal bar or parallel bar, or a stable place to support your lower body in levitation. Support your lower body and alternate your legs slightly as you levitate, then gently pedal down as if you were treading on a road with water, alternating your legs rapidly. This movement requires briskness and flexibility, with 15 pedals on each side in sets, followed by a two- to three-minute rest before moving on to the next set. You can choose to do 2 to 4 sets of training once a day, depending on your situation. This movement has certain requirements for the support capacity of the upper body, so please decide according to your actual situation.
Massage is also a very good method. You can try rubbing the areas around the patella that have several depressions, and you should feel a slight soreness when pressing, in sets of 30 compressions for each area. There is also the Weizhong acupoint in the popliteal fossa, which is a group of 20 times per compression, and two sets can be done every morning and evening. You can also choose to use a warm compress instead of massage.
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