What exercises are good for your knees?

If exercise is done appropriately, it is very helpful for physical health. However, if the amount of exercise is too large, it will not only fail to bring much benefit to the body, but may also cause serious harm to the body. So exercise should be performed in the correct way. Otherwise it will not be good for your body. So what exercise is good for your knees? Let us introduce it to you in detail below.

Exercise with caution if your knee joint is injured

There is basically only one idea for training knee muscle strength, which is to conduct rehabilitation treatment based on individual needs. Before muscle strength training, it is best to let a professional rehabilitation therapist conduct a clinical assessment of the knee joint function, use a professional scale to analyze the degree of functional impairment, and determine whether muscle strength training is suitable.

Avoid sitting with your legs crossed or cross-legged

Many people nowadays lack exercise, which leads to decreased muscle endurance around the knee joints. Knee strain can also easily lead to knee instability, so prevention should be put first, such as sitting cross-legged or crossing your legs less often.

In many cases, knee weakness is not just a knee problem; the root cause may lie in the spine, pelvis, or ankles. If a person has left lower back pain, in order to avoid pulling the injured area, he will adopt a left flexion posture, with the spine tilted to the left, causing the right side of the pelvis to be higher than the left, the lower limbs to tilt to the left as a whole, the left knee joint to be loaded more, and the left quadriceps to be loaded more heavily. Over time, the knee joint will accelerate degeneration, leading to muscle atrophy and weakening of strength.

Exercise your quadriceps to protect your knees

Before exercising, you must do warm-up exercises. You can use massage to relax the muscles around the knee joint or use muscle stretching to relax the muscles. During the exercise, the person lies in a supine position with the calves placed on the edge of the bed. The knees are slowly and evenly straightened from a flexed state, held for 5 seconds, then slowly lowered and rested for 10 seconds. 10 times is a set, do 3 sets, and rest for 3 minutes. After training, the legs need to be massaged or stretched again to reduce fatigue of the affected muscles and avoid injuries. Zhu Kecai said that exercising three or four times a week is enough.

After reading the above introduction, you should have a more comprehensive understanding of what exercise is good for the knees. The knee is a very important part of the body. Especially when exercising, the knees have to bear a lot of force. Over time or if the exercise method is incorrect, it may cause some serious diseases.