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.
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
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.
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.
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。
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.