How is knee ache to return a responsibility to sleep at night

summary

In fact, we don't know what causes knee pain in our daily life. Everyone will encounter knee pain. There are many treatments for this disease, especially for some elderly people. But do you know that knee pain also occurs after exercise, so sleep at night Feel knee ache is how to return a responsibility, how should we alleviate?

How is knee ache to return a responsibility to sleep at night

First, full preparation can improve the body temperature, eliminate the stickiness of muscles and ligaments, make muscles smooth and ligaments stretch, so as to reduce the pressure on the knee during exercise. Enhance the range of joint activity, secrete more joint synovial fluid, reduce knee wear. It makes the exerciser easy to stretch and contract during the exercise, and also improves the coordination during the exercise.

Second: functional training to improve the stability of the knee joint, such as lying flat on the bed, straightening the knee joint, and raising the straight leg under the condition of non weight bearing. In the case of knee joint without obvious pain reaction, you can make sandbags with waste clothes, put them on the instep, and do straight leg weight-bearing lifting exercise.

Third: exercise leg muscle strength training, promote blood circulation, for example, hand chair back, standing do riding squat crotch. At the beginning of exercise, the knee should maintain a certain height, do not bend at will, when the knee has no adverse reactions, and then gradually deepen the degree of knee bending. This can effectively accelerate the blood circulation of muscles.

matters needing attention

Especially the strength of thigh muscles can provide corresponding protection for knee joint. Quadriceps femoris and extensor fasciae on the front of thigh are strong and can reduce the impact on patella and meniscus during exercise, which causes a lot of knee pain. The tensor fasciae dilator is related to the iliotibial tract, and a lot of knee pain is also a iliotibial tract problem. There are many ways to practice thigh muscles, such as lunge squat, squat, climb stairs, squat against the wall and so on.