How to repair knee injuries at home

The knee is a very important part of the lower body, located at the connection between the thigh and the calf. The knee is composed of meniscus and four ligaments. How to repair knee injuries is actually a lot of movements, such as straight leg raising, standing up to the sky, sitting and raising legs. So, how to repair knee injuries at home? Let’s take a look.

1. Straight leg raising

lying on the bed, straightening your legs, and lifting your thighs for 30- 45°, keep this position for about 5 to 10 seconds, then put it down, and train until the muscles feel sore and swelling. This method is very helpful in strengthening the anti-load capacity of the knee joint, and is also conducive to alleviating pain and swelling of the knee joint. (What should I do if I have pain and swelling of the knee joint? Knee repair technique teaches you how to repair the knee joint.)

2. Stand up to the sky

2. Stand up to the sky

Both knees are closed, the thighs are tight, the fingers are crossed, the palms are turned up, the neck is relaxed and naturally leaned back, and the Stand up your belly, stretch your waist and upper limbs upwards with the greatest force, lasting for a few seconds, bend down and touch the ground as much as possible. Inhale up and exhale down. This method can not only exercise the muscles of the legs, but also pull open the joint gap to strengthen the knee joint straightening function.

3. Sit up your legs

Find a stable chair, lean your body forward slightly, sit in the front half of the chair, press the chair with both hands, one leg bends and stands comfortably on the ground, and the other one Keep the legs straight, slowly lift them about 10 cm away from the ground for about five seconds, slowly lower them, repeat for about 20 times, and alternate left and right. In order to strengthen the muscle strength around the knee joint and promote the recovery of muscle atrophy caused by injury.

4. Ball-climbing training

Find a football or volleyball, sit on the bed or floor, hold your hands firmly, bend your legs slightly, clamp the ball with the inner part of your thigh, hold the ball for about five seconds each time, slowly Relax, repeat for about 20 times, and place the ball alternately in the upper, middle and lower sections of the inner thigh. This can increase the resistance of the knee joint and strengthen the knee joint function. (Knee training teaching teaches you how to strengthen the knee joint function.)

5. Squat quietly against the wall

Stand stance, standing stance focuses more on the strength of the waist and abdomen. Squat quietly against the wall because you can lean against the wall, and the waist and abdomen do not need to be used. It focuses more on the exercise of the leg muscles. It can be said to be against the wall. Squatting is a decomposition movement of standing stance, focusing on leg exercises. Note: The knee does not exceed the toes, which is very important, because if the knee exceeds the toes, the meniscus will be subjected to stress, which will be counterproductive.

6. Stand upright with one leg

It has a certain effect on restoring the knee balance ability. Specific methods: open your hands, lift one foot at will, stand for a few minutes, and then close your eyes and stand upright with one leg after the balance is enhanced. At the same time, when standing with one foot, keep the patellar Lift up to tighten the thigh muscles.

7. Bend forward in the sitting position

Seat body

Stand apart the feet wide (or close together), straighten the knee joints, hook the toes back, bend the waist, and use both hands to try to grasp the toes. It is appropriate to have a pulling feeling behind the knee. It has an extension effect on joints, muscles, tendons and ligaments, and increase joint mobility.

The rehabilitation instructor personally teaches: knee pain repair surgery

Section 1: Why Knee pain

Section 2: Self-evaluation of knee pain

Section 3: Step 1, Importance of the method

Section 4: Step 2, Recovery of hip muscle function (Part 1)

Section 5: Step 3, Recovery of hip muscle function (Part 2)

Section 6: Step 4, Establishing and stabilizing lower limbs

Section 7: Step 5, Important steps before and after exercise

Section 8: Common sense of preventing knee pain