Special Mic The role of exercise knee pads is vigilant. Several kinds of sports are easy to "accidentally hurt" knees
The role of exercise knee pads is vigilant. Several kinds of sports are easy to "accidentally hurt" knees
The knee joint is the center of the upper and lower leg bones. There are half -moon boards on both ends, and there is a Bone in the back. The Bone is stretched by two muscles. It is very casual before the legs of the legs are suspended.The influence is not violently activated, so the Bone can move in a small category in ordinary categories in the knee.Because the mountaineering activity puts too much pressure on the knee, coupled with the violent activities in the mountaineering, it is very casual to separate the Bone to separate the original parts, causing the disease of the knee joint.With the knee pads, the Bone can flow in an absolute fluctuation position to ensure that it is not damaged casually.The above is the mild measure of the knee pads when the knee joint is not injured. After the knee joint is injured, the use of severe braking knee pads can reduce the bending of the knee, keep from the thighs to the calf on a straight line to reduce the knee joint.Bending, so that the knee joint no longer aggravate the condition.
The fragile knee is the most vulnerable to injury
Human knee joints are a large load -bearing joint with a large range of activity, and they almost carry the weight of the whole body.Only the moment we lie down, the knee is easy.In addition, it is under pressure every moment.When standing and walking, the weight of the knee is 1 to 2 times the weight, 3 to 4 times when going upstairs, 4 times when Running, 6 times when playing, and 8 times when squatting and Kneeling.
The knee is also the most often injured joint of sportsmen.According to a report from the American Association of sports medicine, about 3 million people in the United States strain, contounded or sprained their knees each year, and about half of them were caused by sports.The report also pointed out that those who participate in tennis, football and Ski sports are the most vulnerable to their knees.When playing tennis, it is necessary to suddenly twist, stop and start, especially the serve. The quadriceps in the knee need to be pushed up strongly, so it is easy to cause knee damage.tennis player Nadal's knees have always been plagued by tenditis. Medical experts believe that this is related to high -intensity training and competition in the hard ground field.
Running jumping and injured knee knee pads
When Running, jumping, and voting, you should pay special attention to protecting your knees.Especially people over 40 or 50 years old have a decrease in balance, and their muscle strength is not strong. The more severe exercise such as Running, jumping, and casting requires a lot of knee movements, such as turning jumps in basketball, jumping in urgency, and not a little bit.Be careful and may be injured.Light causes injuries to the ligament directly above the knee and the outer tibial tibial bundle. This is a knee trauma. It can gradually recover through rest and applied anti -inflammatory drugs; severe may cause tears and half -moon plate damage to the front and rear ligaments. This must be necessary.Go to the Hospital for treatment and it is difficult to recover.
Although some exercise is likely to cause knee damage, it cannot be scrapped due to choking.On the one hand, self -protection should be strengthened. For those who do not exercise frequently, they should be step by step and pay attention to strength.When performing a long period of exercise, wear the knee -nursing.On the other hand, strengthen the leg muscles through exercise.Such as swimming, bicycles or rowing, these sports are good for health and do not compress their knees.swimming has the least weight to the knee joint, and is the most ideal way to exercise the knee joint injury.In the United States, the helving in water is the most popular sport. The reason is that it greatly reduces the compression of the knee weight and reduce the chance of knee injury.
Strengthen the exercise of muscles around the knee
In addition to choosing a suitable exercise method, training to strengthen muscle strength around the knee can also prevent knee injury.Because muscle is an important support structure. The stronger the muscles, the stronger the joints, and the knee can be more stressful.In addition, increasing hip muscle strength can reduce the chance of knee injury.If the hip muscles are not developed, the body cannot be guaranteed to return to the correct position when doing action, and the knee joint is also vulnerable to injury.
Here are a few movements that exercise the muscles around the knee:
exercise the four -head muscle, the muscles in front of the thigh.Sit on the floor and straighten your knees forward; put a towel roll under the lower knee depression; tighten the knee for at least 30 seconds, and then relax.Repeat this tight and relaxing process 25 times.
Except for the tetraous muscle, do not ignore the back tendon of the back of the thigh. The muscles of these two parts maintain a balance in order to strengthen the knee.Lie lying down, touch the ground, tie heavy objects on the ankle, bend your knees, slowly lift your calves away from the ground, and then slowly drop it.Repeat the three groups in this way, and the number of times in each group is determined by individuals (also depends on the weight of heavy objects).
Lift your legs and sit down against the wall, and put a pillow at the concave at the back (sitting against the wall and sitting can make the leg muscles easily lift, and this way of leg lifting will not cause back pain).After sitting, shrink the knees as mentioned above, from 1 to 5; then lift your feet away from the ground, hang it, count from 1 to 5; then put your feet back to the ground, relax, from 1 to 5.Do three groups in this way and lift 10 times in each group.
Warm reminder: Remember to repeat each step slowly and steadily.If the exercise increases pain and discomfort, practice should be stopped.
Knee padding method
Please place it in a dry and ventilated place, and pay attention to moisture -proof.
It is not advisable to expose in the sun.
When using, please pay attention to cleaning
Forbidden to soak in water for a long time, soak the fluff surface and rub it gently. Wipe it gently with water with water.
Avoid ironing