膝盖是人体中最常见的受伤关节。简单的日常磨损最终可能伤害您的行动能力。护膝 exercises are one of the best ways to avoid 受伤 and to treat 膝盖疼痛.

膝盖疼痛当我们意外扭曲它，或者您卷入事故，患有关节炎或其他形式的健康问题时，可能会发生这种情况。疼痛的范围从轻度到严重不等，除非您找到减轻疼痛的方法，否则您的活动能力可能受到阻碍。但是，如果膝盖的疼痛难以忍受，则必须寻求专业帮助，并可能导致您进行膝关节置换手术。做一些 pre 膝盖 replacement 演习可以帮助您增强骨骼和关节，并可能有助于更快地康复。

Here are are several 伸展es and 演习 that can offer some 救济 to your 膝盖疼痛.

Exercises to relieve 膝盖疼痛

墙滑

Lean your back against a wall and bend your 膝盖s 30°, sliding down the wall, then straighten up again. Try to move slowly and smoothly, using your hands on the wall for balance. Keep your feet and legs parallel, and do not allow the 膝盖s to go out over the toes. Repeat 5 -10 times.

绳肌卷发

Face and hold onto the back of a chair. Lift your right 脚丫子 and move it up toward your backside, but don’t go further than a 90° angle – your legs should be in the shape of the number four. Hold for 3 to 5 seconds, lower the leg, repeat, and switch sides. Be sure to keep your 膝盖s close together.

弯腿引发

对于此练习，您需要坐在椅子上，右腿伸向前方。抬高腿直到与地面平行，并且不要锁定膝盖。（不锁定膝盖）。保持约一分钟。弯曲你的 knee 将腿降低到地板的一半。保持30秒。返回起始位置。每条腿最多进行4次重复。

直腿升降机

躺在你的背上，保持一只腿弯曲而另一只腿伸直。在收紧大腿肌肉的同时，将直腿抬离地面几英寸。在空中保持约5秒钟，将其缓慢降低，然后在另一侧重复。避免剧烈动作，不要向后仰。

升压

Stand in front of a step, maybe a sturdy bench or stairs, which is about 2 feet high. Step up onto the support, straighten your 膝盖s fully without locking them and step down. Maintain a steady pace. Start with 60 seconds, and then slowly start building up the time.