1. Add lubricant \x0d\ Rub the lower edge of the knee with both hands and fingers to promote the protection of the knee with lubricant; \x0d\ Sit on the bed with your legs straight and flat, and lift it forcibly. Repeat 100 times. Attention! Not two legs at the same time, but apart. The reason and function of this method: \x0d\ Stretching the elongated hamstring muscle and patellofemoral joint is beneficial to reduce the chance of knee joint injury \x0d\ 2. Strengthening leg muscles \ x0d \ Many injuries occur when physical strength is weak. When the thighs are tired, people will unconsciously lock their joints when walking. Locking the joint is to straighten the leg, which can reduce the burden of thigh muscles and temporarily relax the muscles, but it is easy to cause knee strain, which will lead to knee impact injury, ankle strain, ankle sprain and lumbar muscle strain. \x0d\ Muscles with well-developed muscle training, especially quadriceps femoris, can relieve the pressure on the knee and minimize the damage to the knee under certain conditions. Usually do more leg muscle exercises to minimize the tolerance to the knees. Consciously strengthen the exercise of quadriceps femoris (anterior thigh) and cruciate ligament, strengthen the muscle strength of quadriceps femoris and thigh (such as weight-bearing squat), and combine muscle stretching, walking, horseback riding or wall-sticking exercises to pave the way for the smooth movement of patella in the femoral end fossa. However, the inflexibility should not exceed 90 degrees and should be guided by a fitness instructor. \x0d\ The following seven exercises have rehabilitation effects: \x0d\ ① Lifting the heel (toe) with load is mainly to exercise the soleus muscle of the calf. When lift heel is put down, it tightens the thigh muscles, and at the same time exercises the thigh muscles, stretching and lengthening them. \x0d\ ② Lie on your back, straighten your legs, lift up and leave the bed for about 30 degrees, and hold for 10 second, every 10-20 times/group, until your muscles feel sore. You can also tie a sandbag with a proper weight to your calf for straight leg lifting training. \x0d\ ③ Pile-standing exercise: Hold the ball pile and stump, with knees slightly bent, like standing or not, and hips slightly heavy, like sitting or not, for half an hour every day; "Ma bu" or "Ma bu" or "Ma bu", bend the knee and hip joint, but not less than 90 degrees, and do semi-squat for 3-5 minutes. Use 1 group every 2-3 times, twice a day. \x0d\ ④ Exercise of joint range of motion: Because osteoarthritis has obvious flexion limitation, flexion training is very important. Take the supine position, one lower limb is straight, the other knee joint is bent, and the hip joint is bent, so that the thigh is as close as possible to the chest wall, and then practice the other lower limb alternately. You can also bend your knees and hips by hand to increase joint mobility. \x0d\ ⑤ Swimming and walking are the best exercises, which can not only increase the bearing capacity of the knee joint, but also exercise the muscles and ligaments around the knee joint. Exercise in water: Water has buoyancy, which can reduce the load of weight on joints, and water has resistance, which is beneficial to muscle exercise. Walking training and swimming in water are recommended. Swimming is also an excellent aerobic exercise, which can enhance physical fitness. Walking slowly: Walking slowly is a simple and practical form of exercise, which is beneficial to cartilage metabolism and prevents muscle disuse atrophy. \x0d\ ⑥ Sit-ups, push-ups, bridge arches, repeated practice of lifting and retreating on the supine bed, and imitation of pedaling bicycles are all the best exercises for patients. \x0d\ ⑦ Isometric and isokinetic muscle strength training: Go to a hospital or a rehabilitation center and use special equipment for muscle strength training at the corresponding parts. If conditions permit, isokinetic muscle strength exercises can be carried out, which will help to restore muscle strength better and faster. \x0d\ Targeted muscle exercise is really helpful, but it is only "help". \ x0d \ 3。 Reduce the loss of the knee. Sometimes you can't wear your knees when you go out to play seriously, but it's too expensive to wear them when you exercise; Do some exercises that help protect your knees, some exercise muscle strength and symmetry, and some stretch. \x0d\ When the leg is bent, the soft tissue in the knee is in close contact, so the lubricating liquid can't protect the knee well. Mountaineering with heavy load for a long time, resulting in hard friction of knees and aging of soft tissues. All prolonged knee flexion will lead to soft tissue aging. \x0d\ ① Losing weight and self-esteem is the first choice for obese people to protect their knees. Overweight weight hurts their knees all the time. \x0d\ ② Pay attention to the posture of walking and working, don't walk and work with your body twisted, and don't land on one side. Flexion and extension of knee joint under load should be avoided as much as possible. Acute and chronic soft tissue injuries at the knee joint must be avoided, especially when lifting heavy objects. People who are engaged in semi-squatting work or often bend over and stand with loads should be careful not to work continuously for too long. Avoid squatting for a long time, because the weight of the knee joint when squatting is 3 ~ 6 times its own weight. At work, it's best to squat (such as car mechanic and sand Turner) and sit in a low position (sitting on a small bench), sit and stand for a long time, and often change posture to prevent the knee joint from fixing a posture and exerting too much force. \x0d\ Walking skills \x0d\ It can be found that mountain people in all regions are flying around on the grass when walking. In fact, it can be found that when they walk, their feet slide flat against the ground, their feet are not raised high, and their knees are not bent very much. They lean forward by their thighs and bodies, so that when their center of gravity moves rapidly, they can ensure smooth and light progress with little vibration. \x0d\ ③ Wear soft-soled shoes with thick soles and elasticity to reduce the impact on the knee joint and avoid the wear of the knee joint. Women should choose comfortable flat shoes, wearing high heels will cause a heavy burden on the knee joint. If you choose jogging, you must choose a good pair of running shoes. High-intensity trainers should change a pair every 2-3 months, and moderate-intensity trainers should change a pair of shoes every six months. \x0d\ ④ You need to warm up before each training. Walking and stretching 15 minutes is a good way to warm up. When practicing leg press, don't suddenly lift your legs too high to prevent your knees from overstretching. When practicing Tai Ji Chuan, don't squat too low, and don't play several sets in succession to prevent knee joint overload injury. \x0d\ ⑤ Cycling rarely hurts knees, but racing and mountain sports will increase injuries. When riding a bicycle, it is necessary to adjust the height of the seat, so that it is appropriate to sit on the seat with two pedals, and the legs can be straight or slightly bent. Too high or too low when riding uphill or pedaling hard will have adverse effects on the knee joint. \x0d\ ⑥ When the knee joint is cold, the blood vessels contract and the blood circulation becomes worse, which often aggravates the pain. Therefore, when the weather is cold, we should pay attention to keep warm, and wear knee pads when necessary to prevent knee joints from catching cold, especially in summer. \x0d\ ⑦ Soft land, gravel slope and snow are all knee-friendly; Avoid running on hard ground such as cement, and the treadmill should adjust some slopes. When the foot touches the ground, it should follow the foot, and the sole of the foot should follow the toe, so that the whole foot can roll across the ground smoothly and avoid jumping. People with knee osteoarthritis should go up and down stairs, climb mountains, stand for a long time and lift heavy objects as little as possible to avoid overloading the knee joint and aggravating the condition. \ x0d ⑧ crutches, knee pads, trekking poles and braces also have certain therapeutic effects on arthritis. It is best to use two trekking poles, one with vibration isolation and the other without vibration isolation. There is no vibration and it can be used as a support for backpacks. \x0d\ Shock-proof trekking poles are the main buffering support when going downhill, and the impact force when going downhill is very great, including ankles, knees and lumbar vertebrae. So I am used to lengthening the pole and supporting the road ahead with it when I go down the mountain. For example, when walking on four legs, the two hands are stretched into two legs. The key is to put the force in place, so that the vibration force can be shared on the wrist and arm to reduce the impact of the lower limbs. Therefore, the trekking pole with anti-vibration can also reduce the wrist. \x0d\ 4。 Reasonable load \ x0d \ If the load exceeds 1/4 of the body weight, the rhythm should be controlled from the angle of protecting the knee; If it exceeds 1/3, we should consider how to reduce the impact. Consider using trekking poles and braces. \x0d\ People who like to carry big backpacks and abuse themselves may break through the endurance of their carefully maintained knees in a few days, leaving behind the root of the disease that cannot be cured for many years. \ x0d \ 5。 Eat more foods containing protein, calcium, collagen and isoflavones in a reasonable diet, such as milk, dairy products, soybeans, bean products, eggs, fish and shrimp, kelp, black fungus, chicken feet, pig feet, leg of lamb and beef tendon. These can not only supplement protein and calcium, prevent osteoporosis, but also provide lubricant for cartilage and joint growth. \x0d\ Researchers at the University of Sheffield in the United Kingdom found that there are two compounds in green tea: EGCG (translated as "gallocatechin gallate") and ECG (translated as "gallocatechin gallate"), which can hinder the production of enzymes that destroy cartilage and help prevent osteoarthritis. \x0d\ 6。 Oral administration method of traditional Chinese medicine \ x0d \ Take 60g of clove, 60g of radix aucklandiae, 60g of dragon's blood, 60g of catechu, 60g of cooked rhubarb, 60g of safflower, 30g of peony bark, 20g of licorice root, grind them into fine powder, refine them into pills, and take them in the morning and evening10g with yellow wine. \x0d\ Xiao Huoluo Dan, a Chinese patent medicine, can be taken orally, 3g each time, morning and evening 1 time. Has the effects of warming and cooling, resolving hard mass, promoting blood circulation and dredging collaterals. \x0d\ Chinese medicine believes that kidney dominates the waist and knees, and weak knees are closely related to kidney deficiency. Guilingji, Bushen Shen Qiang Pill, Jingui Shenqi Pill and Liuwei Dihuang Pill can be selected. It is best to consult a doctor and treat it dialectically. \x0d\ 7。 X0d, the external treatment method of traditional Chinese medicine, takes equivalent amount of Notopterygium Rhizoma, Radix Angelicae Dahuricae, Radix Angelicae Sinensis, Asari, Flos Genkwa, Radix Paeoniae Alba, Fructus Evodiae and Cinnamomi, and adds appropriate amount of onion. First, grind the first eight herbs into fine powder, take an appropriate amount of powder and onion each time, mash and mix well, fry in vinegar, wrap in cloth and iron the affected area, once a day/kloc-0. It has the effects of warming channels, dispelling cold, expelling wind and relieving pain. \x0d\ Take 60g of Radix Angelicae Sinensis, 60g of Olibanum, 60g of Sanguis Draxonis 15g, 60g of Catechu, 30g of Notopterygium Rhizoma 15g, 30g of Radix Angelicae Dahuricae, 30g of Cortex Moutan, 90g of Rhizoma Drynariae, 60g of Carthami Flos, 60g of Rhizoma Corydalis and 60g of Radix Saposhnikoviae, grind them into fine powder, and mix them into paste with vaseline. Has the effects of relieving swelling, removing blood stasis, relaxing muscles and tendons and relieving pain. \ x0d \ 8。 Massage method \x0d\ ① The patient takes a sitting position and holds it for several times from the affected thigh to the knee joint. First, he relaxes the muscles, then massages the affected area from light to heavy, and finally gently massages it for 3 ~ 5 minutes until the joint has no fever. \x0d\ ② Click Xue Hai, Yanglingquan, Yinlingquan, Weizhong, Weiyang, Heyang, Jincheng and Chengshan of the affected limb. \x0d\ ③ The operator holds the center of the affected knee with one hand, holds the medial and lateral gaps of the knee joint with his fingers, and slowly straightens the affected limb with the other hand. \x0d\ ④ Bend the affected limb so that the heel is as close to the hip as possible, and then straighten it for 3 ~ 5 times. After massage for more than \x0d\, it can relieve muscle spasm, strengthen local blood circulation, relieve swelling and pain, relieve tendon adhesion and muscle atrophy. \ x0d \ 9。 Hot compress leg muscles after exercise. \x0d\ 10。 Inspection method of soft tissue in the knee: \x0d\ Lie flat on the bed (if you sit on the bed with your legs straight, you must straighten your legs, otherwise you will feel nothing), aim your chin at your knee with your hand, _ hold it down to ensure that your knee cannot move back and forth, and then apply force to your thigh. If you feel obvious pain, it means that the soft tissue of your knee has been damaged. If the pain is severe, you will feel it. 1 1. Once there is pain in the knee joint, you should actively treat it and take simple treatments such as hot compress and physical therapy massage to control the symptoms. If the pain persists, you should see a doctor.