Prevent sports injuries - knee joints that can't afford to hurt
In life, many people have a poor awareness of the protection of joints. Some seem to be healthy behaviors and sports that may accelerate joint degeneration.
Long-term excessive exercise makes our lower limbs bear a lot of weight. For example, climbing, climbing the stairs, the cartilage between the tibia and the femur is more strongly pressed than the normal walking. A long time will cause cartilage wear, knees feel uncomfortable, and even pain.
How to remedy the symptoms of knee pain?
If the symptoms are not serious, you can recover after a short break. Some people who continue to have pain can be anti-inflammatory by taking medicine, injections or ointments, or performing various physical treatments such as hyperthermia, electrotherapy and hydrotherapy.
However, studies have shown that treatment with muscle strength or stretching exercises is most effective – stabilizing the tibia and strengthening the muscles all help protect the knee joint.
The experts of rheumatism and cold pain introduce three simple and easy movements that can protect the knees.
ride a bike
Cycling or exercise bikes can make the quadriceps and hind leg muscles around our knees stronger and increase muscle endurance. Twenty minutes a day is a good exercise to protect the knee joint.
Leaning against the wall
This step is very effective for knee muscle endurance training.
How do you want to be correct?
First, the back is flat against the wall, but the feet are about 60 to 90 cm away from the wall. Then back down and slowly deep down until the body, thighs, and calves are each 90 degrees. At this point, adjust the position of the foot slightly so that the feet are the same width as the shoulders, then maintain this position for 1 minute and then get up.
This action should be done five times in a row, each time longer than the previous one. The goal is to hold for 5 minutes for the fifth time.
Calf stretching
It is recommended that you do some calf stretching every day to avoid too tight muscles.
As long as the wall, the hand is flat on the wall, the right leg is squatting at the same time, while the left leg is stretched backwards and straight until you feel the slight pain in the left calf. Maintain this position for 30 seconds, then change the side to do it. Repeat the same action twice on both legs.
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