What exercises can you do for your knee joint?

The knee joint is an important joint that bears the weight of our entire body, so protecting our knee joints is a basic issue for us to be able to move normally. However, there are still many friends who gradually develop some minor problems with their knee joints for one reason or another. At this time, exercising the knee joints becomes extremely important. So what exercises can you do for your knee joint? Let’s find out together.

Basic movements of the knee joint: flexion and extension.

Movement characteristics of the knee joint:

(1) When the knee joint is fully extended, the tibial eminence is locked with the femoral intercondylar fossa, the collateral ligament is tense, and the femorotibial joint cannot complete other movements except flexion and extension.

(2) When the knee is flexed, the posterior part of the femoral condyles on both sides enter the joint socket, the locking factor is released, the collateral ligaments relax, and the femorotibial joint can make a slight rotational movement around the vertical axis.

(3) When the knee joint moves, the meniscus may move backward when the knee is flexed and forward when the knee is extended. When the calf rotates, the meniscus moves with the femoral condyle, with one side sliding forward and the other side sliding backward. When the knee flexes and the meniscus moves posteriorly, the posterior part of the femoral condyle with greater curvature contacts the thickened outer edge of the meniscus. If you extend your knee suddenly at this time, such as when kicking a ball, the meniscus will not have time to retreat and may be squeezed or ruptured.

(4) The knee joint is located between the two longest lever arms of the human body and is easily injured when bearing loads and participating in sports. The wide medial and lateral condylar articular surfaces of the femur and tibia increase the contact area of ​​the joint, which can improve the stability of the joint and reduce pressure.

Self-prevention:

1. Try to avoid obesity to prevent increasing the burden on the knee joints. Once you are overweight, you should actively lose weight and control your weight.

2. Pay attention to your walking and working posture, and do not twist your body while walking or working. Avoid squatting for long periods of time. When working, it is best to change from squatting to a low sitting position. When sitting or standing for long periods of time, you should also change your posture frequently to prevent the knee joints from being fixed in one posture and exerting excessive force.

3. Do not wear high heels when walking long distances. Wear thick-soled, elastic soft-soled shoes to reduce the impact on the knee joints and avoid wear and tear on the knee joints.

Through the above introduction, I believe friends already know that the most suitable exercise for the knee joint is very simple flexion and extension. Don’t underestimate this small flexion and extension exercise. Flexion and extension can help us exercise the connection between the bones of the knee joint and the sliding of the meniscus. Friends who usually have stiff legs and feet may wish to try it more.