What is the best way to exercise your knees

There are many exercise methods for how to exercise your knees. Among these methods, some are very good, and some are not very good. Of course, no matter what method is, there are some specialties. So, what is the best way to exercise your knees? Let’s learn about it!

The knees are a very important joint in our body. They are used frequently during daily activities and are also a key load-bearing part. Therefore, inappropriate and vigorous activities, they are more likely to wear and hurt. The following are nine major movements to strengthen your knees. (Knee) Cover training teaching teaches you how to protect your knees)

1. Slide down against the wall

Stop the upper body, look ahead, your back against the wall, open your feet, your toes and knees are always in the same direction, and then slowly slide down until your knees are at an angle of about 30 degrees to the ground, keep for 15 seconds, and then slowly slide up to the original position. Remember to adjust the distance between your feet and the wall so that your knees will not exceed the toes during the whole process of sliding down. This action is repeated 5-10 times.

2. Squat quietly against the wall

Upper body Straighten, look forward, with your back against the wall, open your legs, and turn your toes forward, bend your knees and hips, so that your knee joint bends at a right angle of 90 degrees. If it causes pain and discomfort before reaching 90 degrees, you must find a critical angle that does not hurt. This action should be progressive step by step. At the beginning, you should slowly adapt and gradually add 1 minute and a half minutes each time.

3. Sitting straight and lift your legs

Sit on a chair, straighten your upper body, look forward, sit with your legs straight, then lift your left foot, and keep your legs completely straight for 5-15 seconds (according to your personal joint tolerance Depends on the condition), then relax and sag naturally, change to the other foot and repeat the above movement, each foot 5-15 times.

4. Sitting and bent legs

This action is basically the same as the third movement, but when raising the leg, the knees should be slightly bent at an angle of 45 degrees, keep for 30 seconds, then relax naturally, then change to the other leg, do 5 times each leg.

5. Sitting and lift the thighs

Sitting on a chair, straighten your upper body, look forward, sit up straight with your legs, put your hands on your knees, and the right knee is tired Strength, slowly lift the right thigh, then slowly lower it, then change the other leg to perform this action, each leg 5-15 times.

6. Get up in the front third of the chair, straighten the upper body, look forward, sit up straight with both legs, hold your hands in front of your chest, then exert force at the same time, let your body stand up slowly, then sit down slowly, and repeat the above action, do this action 5-15 times.

7. Hold your legs behind your standing

Put a chair in front of you, stand up straight with your body, look forward with both hands Hold on the back of the chair, slowly lift the leg on one side back, keep your knees slightly bent during the leg lift until you can't continue to lift. Then change the leg on the other side to perform this action, do 5-15 times each leg.

8. Stand up the steps at the stairs

Stand facing the steps, stand up straight, raise your right foot and place it on the stairs, then exert force on the right foot, let your whole body stand on the stairs, then return to your original position, change your left foot to perform this action, do 5-15 each leg, depending on your own physical condition.

9. Leg lift sideways

Select a hard bed, lie on the bed on the right side, keep the body straight, then slowly lift the left leg to the highest point, hold it for 5 seconds, slowly put it down, keep the legs straight during the lifting process; then change to the left side position, lift the right leg and repeat the above movement, do 5-15 times each on each side.

Tip: The above methods have a good protective effect on the knees. Of course, in addition to the above methods, there are many methods to protect the knees. (Knee protection training courses, training that can be done anytime and anywhere)

The rehabilitation tutor personally teaches: knee pain repair technique

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