There is a very important muscle on the front side of our thigh called " quadriceps ", which is one of the largest and most powerful muscles in the human body. The strong quadriceps muscle is essential to the function of the knee joint. It can stabilize the patella , allowing the patella to run on a specific cartilage track during the flexion and extension of the knee, and the force is evenly distributed. Walking, running, going up and down stairs, squatting and all kinds of sports are inseparable from it.
Quadriceps strength training can well improve motor function, slow down the progression of osteoarthritis, and has a mild analgesic effect. The latest edition of the American Association of Orthopaedic Surgeons (AAOS) "Evidence-based Medicine Guidelines for Knee Osteoarthritis" also puts muscle strength training as the first core treatment method. Any other treatment must be based on increased muscle strength. It really worked. Therefore, quadriceps strength training is extremely important for lower limb function.
01 isometric quadriceps exercises (leg stretch)
method: lying or sitting on the bed , The lower limbs are straightened and placed on the bed, and a soft object can be supported under the knee joints, so that while the muscles are contracted, there is a tendency to stretch the knees and press down, which is convenient for the practitioner to feel the exertion (attention! It is only a trend,Don't really make knee extensions).
You can tighten the muscles with as much force as possible for 5 seconds, and then relax once again. You can also keep tense until you are tired. Relax and rest counts once, and do it after 5 seconds of rest. This is a set of 10 cycles, 10-30 sets per day, or 1 set per hour. .
Precautions
1. You can sit with your kneebones and toes vertical.
Action points: stretch the ankle joint (hook the foot) with the back, lift the heel as close to the ground as possible, and keep the back of the knee as close to the ground as possible.
02 knee extensor exercise pillow
method steps:
1. rear knee pads A round pillow or square pillow;
2. Slowly straighten the knee joint to be exercised,Let the heel slowly lift off the surface of the bed, the lifting process takes more than 2 seconds;
3. Keep the knee joint straight for 5 seconds, slowly lower the heel, the lowering process takes more than 2 seconds;
4. The patella and toes are vertically upward.
5. Repeat this 10 times as 1 group, practice 10-30 groups every day.
Action points: stretch the ankle joint (hook the foot) with the back, keep the muscles in front of the thigh tightly off the ground, straighten the knee joint after a few seconds, then lift the heel Fall slowly.
03 straight leg raising exercise
method: lying on the bed, legs remain upright, Raise one leg slowly to about 45 degrees first,Hold it for 5 seconds and then slowly let it down, so that the leg muscles will become sour to achieve the effect of exercise. Do this 10 times as a group, practice 10-30 groups every day, alternate legs.
Action points: Stretch the ankle joint with the back, tighten the thigh muscles, slowly lift up and slowly fall down. Do this 10 times as a group, practice 10-30 groups every day, alternate legs.
04 sitting extensor exercise
Note:
1. patella and toes vertically upwards
2. Extend the ankle back to the head as much as possible (hook foot)
3. Slowly straighten the knee joint, this process takes more than 4 seconds 4. Keep your thighs from leaving the chair
5. Hold for 5 seconds
6. Lower slowly,This process takes more than 4 seconds
7. Repeat this 10 times as a group, practice 10-30 groups every day, alternate legs.
05 Ankle weight aid exercise p p p p p _span4p Bag to increase strength exercise. Hold for 5 seconds each time, and repeat this 10 times as 1 group. Practice 10-30 groups every day, with your legs alternately.
06 static squatting exercises 1 is one of the best exercises for knee support. Static squatting can strengthen the biceps femoris, gluteus maximus, rectus femoris, intermediary femoris, lateral femoris, and medial femoris muscles, thereby effectively reducing the risk of knee injury.
Method: When exercising,Keep your upper body upright, raise your head and chest, keep your feet shoulder-width apart, and your toes facing forward. Don't go inside or outside. Stand with your back against the wall, with your heels about one foot long from the wall, and distribute your weight evenly on both legs. Squat slowly until your thighs and calves are at a 90-degree angle (with poor knee joints and beginners, this angle can be more Larger) Keep this angle, and gradually move your feet forward. Pay attention to look down to see if your knees and toes are in a straight line, but should not exceed the toes. If the knee exceeds the toe is a wrong posture, it will put a lot of pressure on the knee. Rest for one minute between two squats, a group of 10 minutes in a row, practice 2-3 times a day, persisting for 3-6 weeks will have obvious results.
Special tips: Patients with patellomalacia or patellofemoral joint osteoarthritis are not suitable for this exercise .
Warm reminder
① During the acute period of knee joint pain, it is not recommended to do any exercises. Please consult a doctor for symptomatic anti-inflammatory and analgesic treatment.
② The above exercises should follow scientific guidance, do according to their ability, step by step, and persevere. If the pain worsens during exercise, you need to stop the exercise or reduce the amount of exercise, and do not blindly insist.
③ These exercises are also suitable for people who sit for a long time, and sitting for a long time can hurt the knees. Don't sit still for a long time.
④ The above exercises can be selected according to your own situation.Not all of them are required.
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