Protect your knee joints! 6 exercises a day to increase muscle strength

[Key Points]: What you may not know is that when you stand on both feet, the weight borne by your knees is half of your body weight; when you stand on one leg or walk, your knees will bear almost all of your body weight; and when you run, the weight borne by your knees can be up to 8 times your body weight. Therefore, how to protect the knee joint is very important.

Six exercises to protect your knee joints

First, exercise the quadriceps, the muscles in the front of the thigh

Sit on the bed or floor with your knees straight forward. Place a rolled towel under the hollow of your knees. Tighten your knees for at least 30 seconds and then relax. Repeat 25 times as a set, two or three times a day.

Second, exercise the hamstrings, the tendons behind the thighs

Lie flat on your stomach in bed with your chin touching the bed. Hang a sandbag weighing about 0.5-1 kg at your ankles, bend your knees, slowly lift your calves off the bed, then slowly lower them, and stop before they touch the bed. Repeat 5-10 times as a set, two or three times a day.

Third, exercise the calf muscles

Sit on a sofa or stool, hang a sandbag weighing about 1 kg around your ankles, stretch your calves upward in the air, and slowly lower them. Repeat about 200-300 times a day.

Fourth, lift your feet

Sit on a chair, stretch your legs, and lift them up. Do 15 to 20 times at a time. Do 3 sets at a time. Do it two or three times a day. It is good for increasing muscle strength and stabilizing joints.

Fifth, massage your legs

Use the thumbs of both hands to press the Huantiao, Zusanli, Yanglingquan, Sanyinjiao and other acupoints on both sides of the legs. You can also sit upright, bend one leg to 90 degrees, place it on the other thigh, hold the top of the ankle with one hand, hold the toes with the other hand, and do rotating exercises 30 times; then press the hypothenar of one hand against the sole of the foot, and rub it quickly to generate heat; or use your thumb to massage the Yongquan point on the sole of the foot 30 times, until you feel soreness and swelling, and alternate between the two feet.

6. Practice "Flying Swallow"

Lie face down on the mattress, slowly raise your head, lean back as far as possible, keep your legs together, and lift your feet backward and up, like a flying swallow. The elderly can complete the head movement first, then lift their legs, and gradually reach 10 in a group, 3 sets a day.

Obese people should lose weight first

In addition, if obese people want to solve the problem of knee pain, the key is to lose weight. Eat three meals a day at regular times and in regular quantities. Do not eat too much at each meal. Properly distribute calorie supply, eat a good breakfast, a full lunch, and a small dinner (60% to 70% full is enough). The food should be diverse, with a combination of coarse and fine foods. Eat more protein-rich foods, and avoid eating too much carbohydrate and high-fat foods, such as sweets, snacks, fried foods, etc.

Source: 39 Health Network www.39.net

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