Summary:In the course of sports, more or less often suffer from sports injuries of different degrees. Once severe sports injuries, they often have to rest for...
In the course of sports, more or less often suffer from sports injuries of different degrees. Once severe sports injuries, they often have to rest for a long time and re-participate in training to reach the previous level of exercise. Therefore, it is necessary to take various measures in time according to the laws and characteristics of the disease, reasonably arrange the training after injury, and adopt some auxiliary restorative training methods to speed up the recovery of functions.
Knee joint function recovery exercises
Part of the knee joint
Knee rehabilitation exercise is mainly to restore strength, but it can also increase blood circulation, promote blood circulation and accelerate tissue recovery.
1. Straight push lift exercise
Lie down with your elbows on your sides and slowly raise your straight legs. Raise your legs above your hips, then lower them slowly. Do 12 to 15 repetitions on the other leg, once a day, 3 to 5 sets each time.
When lying on your side, the upper calf bends over the lower calf, and the calf is raised to the bottom again. Control the time for 3 seconds and tighten the ankle joint of the inner calf as much as possible. To make exercise more difficult, a stretching loop can be added to the calf to increase resistance. If the anterior cruciate ligament is injured, bend your knees slowly during various exercises.
3. Hip flexion exercises
Lie on your back, slowly bend one leg, and the other leg to the direction of your chest, and control the time for 3 seconds, do 12 to 15 times, then switch to the other leg, once a day, 3 to 5 sets each time.
Sit on the chair with your feet on the ground, and slowly raise your legs as much as possible, so that your knees gradually come closer to your chest, then put them down again, and switch to the other leg. Alternately cooperate with your legs 12 times, once a day, 3 to 5 groups each time. To make this exercise more difficult, add elastic tubes to your legs to increase resistance.
4. Stretch the hips
Lie on your stomach, straighten your legs, slowly raise your hips for 3 seconds, then slowly lower them, do 12 to 15 repetitions, and then switch to the other leg. Do 3 to 5 sets a day.
Sit on the table with your legs on the edge of the table and your knees bent at an angle. Slowly raise one foot and stretch for 3 seconds, then slowly lower it for 12 to 15 repetitions, then switch to the other leg. Do 3 to 5 sets a day. To make this exercise more difficult, you can install a stretch tube on your calf to increase resistance. If the anterior cruciate ligament of the knee is injured, bend it slightly during the exercise.