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The first type "squat against the wall and tiptoe", lean your back against the wall, squat down slowly, let your knees and thighs form 90 degrees, pad your toes 15 times, and then stand up slowly.
It can train the quadriceps of the front thigh, the gluteal muscle of the back and the calf muscle.
Do 15 times each time, 2-3 times a day.
(Photo by reporter Xu Lijuan)
[Reporter Xu Lijuan/Kaohsiung Report] Prolonged knee bending or excessive knee movement may cause knee stiffness and pain. A 70-year-old grandmother visited the tomb on the eve of Ching Ming Festival and knelt and kowtowed for a long time. When she got up, she found that her knee was so painful that she could not walk. She sought medical treatment The examination revealed that it was patellar bursitis. Physiotherapist Wu Peiyu suggested doing 3-style exercises to prevent or relieve knee discomfort.
Wu Peiyu, team leader of the Rehabilitation Department of Zhongshan Spine Surgery Hospital, pointed out that the cause of patellar bursitis is that the synovial bursa of the knee is swollen and inflamed due to overuse, direct impact, frequent kneeling and collisions, etc. .
In addition to swelling and pain in front of the knee, the patient will feel more obvious when bending or going down the stairs. If ignored, severe cases may also affect walking due to local redness, swelling, heat and pain caused by acute inflammation.
Please read on...
Qingming ancestor worship often causes patellar bursitis or knee discomfort after kneeling. Wu Peiyu suggested that when kneeling, you can put cushions or small pillows on your knees to increase the cushioning force, so as to prevent the body from concentrating all the weight on the patella. Avoid long-term repetitive kneeling movements. If you experience swelling, pain or fever in front of your knees, you can apply ice packs first. If the symptoms do not improve, it is recommended to seek medical attention as soon as possible.
The second pose is "Leg lift in prone position". Lie on the bed, with your forearms on the ground, shoulders perpendicular to your elbows, straighten your feet, lift them up, stay there, and then lower them slowly, lifting your feet in turn.
Can train the muscles of the back of the thigh.
Do 15 times in 1 round, stay for 15 seconds in 1 round, and do 2-3 times in 1 day.
(Photo by reporter Xu Lijuan)
Wu Peiyu also demonstrates the 3-style exercise, which can prevent and relieve knee stiffness and pain by training and stretching the lower limbs and muscles around the knee.
The first type
"squat against the wall and tiptoe", lean your back against the wall, squat down slowly, let your knees and thighs form 90 degrees, pad your toes 15 times, and then stand up slowly.
It can train the quadriceps of the front thigh, the gluteal muscle of the back and the calf muscle.
Do 15 times each time, 2-3 times a day.
The second pose is
"Leg lift in prone position". Lie on the bed, with your forearms on the ground, shoulders perpendicular to your elbows, straighten your feet, lift them up, stay there, and then lower them slowly, lifting your feet in turn.
Can train the muscles of the back of the thigh.
Do 15 times 1 time, stay 15 seconds for 1 time, do 2-3 times a day.
The third pose is
"stretching the muscles on the front of the thigh". The body stands on one foot, grasps the instep with one hand, and brings the heel close to the buttocks. Take turns doing it.
If the posture is unstable, you can support the wall or a stable object before proceeding.
Do 10 times 1 time, stay 1 time for 20 seconds, do 2-3 times a day.
The third pose is "stretching the muscles on the front of the thigh". The body stands on one foot, grasps the instep with one hand, and brings the heel close to the buttocks. Take turns doing it.
If the posture is unstable, you can support the wall or a stable object before proceeding.
Do 10 times 1 time, stay 1 time for 20 seconds, do 2-3 times a day.
(Photo by reporter Xu Lijuan)
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