Exercises to help improve bad knees and what to avoid

Exercises to help improve bad knees and what to avoid

Many people with knee pain or knee problems find it difficult to exercise and find ways to exercise. Sometimes it is difficult to find exercises that do not cause pain and are sustainable. Many people believe that just because they suffer from knee pain, they can not exercise or not exercise but that is not true. It is important that all people get physical activity and that the health benefits of exercise are important for many health conditions.

People must be on alert during any exercise. Keep the knees together with your toes, and do not hesitate to align or go out during exercise. This includes doing step by step drills and squatting performance. The worst knee exercises for people with bad knees include the full extension of the bow including the use of the device in the gym, full anesthesia, deep dances and Hurdler accessories because these exercises exert excessive pressure on the knee joints and can increase pain and cause injury. These exercises are particularly harmful when they are not done properly, which may also increase the risk of injury.

It includes the best exercises you can do to help improve strength, flexibility and improve knee function, partial squatting, exercises, lateral leg lift, leg lift, inner thigh, leg lift, straight leg lift, short leg extensions, To the extent that there is no pain, and without additional resistance until the injury is resolved). These are the best exercises to target a variety of lower limb muscles that can help improve knee function and reduce knee pain.

A partial squat is made by standing on the foot away from the front of the chair with your feet around the hip joint screen and pointed toes forward. After that, never move using your hips and bend them, then slowly slide into the chair. You want to make sure that your body is tight to improve your basic stability and make sure that your knees are aligned with your toes and behind your toes to reduce pressure on your knees.

Step-Ups can be performed using an aerobic step bench or stairs in your home. Step up using the right foot. Press your left foot at the top of the step and then down the back. Repeat the operation again on the same foot or lower the right foot down and move forward to the left, with rotating sides for each repeat. As you step up, remember to keep your knee in a straight line at the top of your feet.

Side leg lifts can be made with or without ankle weights while lying on your side. Your legs will keep your upper teeth as you lift that leg and keep your body straight. Slowly lift your leg toward the ceiling so that the top of the hip joint (or as close as possible), then lower your leg slowly down to hover over the other leg until you begin another repetition.

Internal leg lifts can be performed using ankle weights while lying on your side. With a slightly curved upper knee, you will need to cross your upper leg on your lower leg so that it is out of the way. From this position, you will lift your leg towards the ceiling. Lift your leg about 3 to 5 inches (or up) and then lower.

A leg lift can be done near the wall or chair to achieve balance. You will stand with your feet around the width of the hip joint and toes straight forward. The heels will slowly rise from the ground, climb up on your toes, continue for 1-2 seconds, then slowly drop.

Straight leg lift can be done by lying on your back or sitting with your back on the wall (requires more flexibility). With one leg bent and another leg flexed, lift your straight leg up about 12 inches from the floor and continue for 1-2 seconds and then lower.

Stretch of hamstrings can occur while lying on your back. You can tie a towel or rope around your foot and pull your leg as far as it is comfortable towards your chest while keeping the lap roll light. Keep your back pressed on the floor throughout the stretch, making sure your back is not wrinkled. Reservation time may vary for each person, but the targets should be between 30 and 60 seconds as allowed for corrective extension. If you can not afford this long wait at first, you can start with shorter periods. Repeat this twice to four times in the leg based on how long you hold them (do not extend long-term corrective extensions until you have finished all other physical activities, not before).


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