Knee joint hyperplasia exercises

The knee joint is a joint in the human body with relatively large amounts of activity. Long-term activity or sports injuries can easily lead to bone hyperplasia. Bone hyperplasia can easily cause patients to experience pain when walking, and cause symptoms such as soreness and swelling. When knee joint hyperplasia occurs, it can be relieved through certain exercise methods, such as some gymnastics and some targeted exercise methods, which can achieve good results.

Bone hyperplasia exercise gymnastics:

1. Standing asanas: Stand with your hands on your hips, straighten your left leg and lift it forward as far as possible, then switch to the right leg, alternating between the two sides, repeat 20 times, then stand with your legs as far apart as possible, bend your left knee, and squat in a bow shape to traction and stretch the unbent right lower limb, then stand upright and switch to the right side, alternating between the two sides, repeat 20 times.

2. Seated gymnastics: Sit on the edge of the bed or on a chair with your legs hanging down, heels on the ground, toes raised, and your hands slowly move down along the front of the body until your back feels tense. Stay for a few seconds, return to a sitting position, and then repeat the exercise. At the beginning, your hands may only be able to reach your calves. If you persist in exercising in the morning and evening, your hands will be able to reach the instep and toes.

3. Supine gymnastics: Use the head, elbows and feet as fulcrums to lift the trunk and lower limbs off the bed for hyperextension exercises. According to the principle of gradual progress, after a period of exercise, you can use the head and feet as fulcrums to lift the trunk and thighs off the bed, and then use your hands and feet as fulcrums to support yourself, and use your head, chest and thighs to lift them off the bed. Prone gymnastics: Alternately extend and lift the lower limbs, and then extend the upper limbs backward as far as possible. Leave the bed with the lower limbs and chest at the same time, and do back extension exercises. After a few seconds, lie down to rest, and then repeat the same method to continue the exercise. The intensity and time of exercise should be determined according to your own situation. You should not force it or be too impatient.

Exercises for knee osteoarthritis

What exercises can I do if I have bone spurs in my knee joint? It usually grows on the patella and tibia. In the early stages, the bone spurs irritate the local soft tissue, leading to acute inflammation. At this time, the bone spur patient will feel obvious pain, and congestion, swelling or fluid accumulation will appear in the joints or areas where the bone spurs grow. During this period, patients should not do too much exercise due to their limited mobility, but they can do some static exercises. Exercises for knee bone spurs

1. Sit cross-legged: Stand upright and sit cross-legged on the bed for 5-10 minutes. Twice a day. The effect will be better if combined with Qigong meditation.

2. Sitting on your knees: Stand upright, kneel on the bed with your knees, and sit your buttocks on your calves. Do this twice a day, each time for 5-10 minutes.

3. Standing: Stand upright with your upper body, feet shoulder-width apart, and legs bent 120-135 degrees. Do this twice a day, each time for 3-5 minutes.

4. Sit with knees turned outward: Stand upright, bend your knees and turn them outward, and sit on your buttocks on the bed for 5-10 minutes, twice a day.

5. Walking indoors: During the illness, patients should pay attention to rest, avoid strenuous exercise, and avoid excessive fatigue or overload of the knee joints. They can walk indoors for 30 to 60 minutes every day.

6 Non-weight-bearing flexion and extension exercises: Lie down or sit with both lower limbs straight, tighten the front thigh muscles for 10 to 20 seconds, then bend and relax for 5 to 10 seconds. 4 to 5 times a day, 20 to 30 times each time. 7. Empty bicycle riding: Lie on your back with your knees and hips bent, and do bicycle-like movements, 2 to 3 times a day, 50 times each time.