What are the training movements for restoring your knees

The knee is a very important part of the body, and the knee is composed of meniscus and four ligaments. There are actually many movements to recover from a knee injury, and the knee recovery movements are all exquisite. So, what are the training movements for restoring the knee? Let’s learn about it!

1. Raise straight legs

1. Lying on the bed with your legs straight, stretching your thighs straight and lifting for 30-45°, maintain this position for about 5 to 10 seconds, then put it down and train until the muscles Until the flesh feels sore and swollen, 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. (Knee pain recovery class teaches you how to recover.)

2. Stand up to the sky

　　The knees are together, the thighs are tight, the fingers are crossed, the palms are turned upward, the neck is relaxed and naturally leaned back, the abdomen and waist are raised, the waist and upper limbs are stretched up to the sky with the greatest force, lasting for a few seconds, bend down to touch the ground as much as possible. Inhale upward, exhale downward. The method can not only exercise the leg muscles, but also open the joint gap to strengthen the knee joint straightening function.

3. Lift the legs in the seat

3. Find a stable chair, lean 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 leg remains straight. Slowly lift it about 10 cm away from the ground for about five seconds, slowly put it down, repeat it for about 20 times, and can alternate left and right. In order to strengthen the strength of the muscles around the knee joint and promote Recovery of muscle atrophy caused by injury of the knee joint.

4. Ball clip training

　　Look for 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 it with your inner thigh for about five seconds, relax slowly, 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 function of the knee joint.

5. Squat quietly against the wall

Stand with the back against the wall, the heels are about one foot away from the wall to the length of the two feet, the feet are apart, shoulder-width. Then slide your back down and squat slowly so that the long axis of the calf is perpendicular to the ground, and the thighs and calves are about 90°. Be careful not to exceed the toes. It is best to do quiet squats at different angles when the knee injury recovery training is performed, such as 3 angles at 30, 60, and 90 degrees, and the effect will be better. Generally, each squat is not enough to last until you can't last one, rest for 1 to 2 minutes, and then repeat. Repeat 3 to 6 times. Squatting can enhance the muscle strength of the medial head and rectus femoris, thereby improving the stability of the knee joint. It has a good rehabilitation effect on maintaining damage to the knee joint and muscles and ligaments around the knee joint.

6. Stand upright on one leg

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

7. Sit forward bend

　　Seat body

　　Straight legs are wide (or 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. (Knee recovery training class allows you to recover easily.)

　　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, the importance of the method

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

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

　　Section 6: Step 4, the establishment and stabilization of lower limbs

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

　　Section 8: Common sense of preventing knee pain