What exercises protect your knees?

We use our knees the most in our daily lives, because we use our knees when we are active, and we also need to use our knees when we walk. Of course, if we exercise a lot, our knees will be damaged to a certain extent. We must protect our bodies. No matter whether we are exercising or doing anything, we must choose the one that suits us. The knees are so easy to be injured, so what exercise can protect the knees? Let’s find out together!

The knee joint is composed of the thigh, tibia, patella, and fibula, and has a complex structure. Football, basketball, sprinting and sudden jumping may all cause knee injuries. There are four common knee injuries. The first is anterior cruciate ligament rupture: this is the most common serious sports injury to the knee. About half of them are caused by twisting the knee when grabbing the ball in basketball, and sometimes you can hear a sound. At this time, the knee joint will swell up quickly, and the knee will not be able to fully straighten. It can only be bent at about 30 degrees, and it will be impossible to walk on the ground. Second, medial ligament injury: If the knee is in an outward valgus position when injured, the medial ligament of the leg will often be injured, accompanied by pain, tenderness and bruising. Third, meniscus rupture: It often occurs when landing from a jump, with the knee landing slightly inward or outward. The pain is mild and you can walk. The joint sometimes swells slightly, but it disappears quickly. If the broken fragments are large, they will get stuck in the middle of the joint and make the knee unable to move. Just twist the knee slightly. A ruptured meniscus does not cause much movement disorder, but you may feel pain on the inside or outside of the joint when running or jumping. Fourth, articular cartilage rupture: If the articular surfaces of the femur and the knee joint collide too violently, it may cause cartilage rupture and joint hematoma.

Correct landing posture during exercise can prevent knee injuries. When landing, the forefoot should touch the ground first, the knees should be bent, and the body should lean forward slightly. Try to avoid the knees from tilting forward and backward. Be sure to choose a flat and suitable venue for exercise. Do not exercise in a place that is too hard or bumpy. Warm up for 10-15 minutes before exercise to loosen up the joints throughout the body. After a knee injury, do not flex and extend the injured area back and forth. Instead, straighten your leg and apply ice in time to relieve pain and swelling. It is best to use knee protectors when exercising.

In addition, leg exercises are also helpful in protecting the knee joints. Straight leg raises are a simple and easy method: lie flat on the bed, stretch your legs, tighten and straighten the muscles in your thighs, making a 45-degree angle with the bed, let the straightened legs stay in the air, then slowly put them down, and repeat this 50 times.

Now we know what kind of exercises can protect the knees. We can do the above exercises during normal exercise, because we often hurt our knees. The above exercises will help us protect our knees. Of course, the above exercises cannot completely protect our knees. We still need to do appropriate exercises to avoid hurting our bodies.