Exercises for chondromalacia patella

With the change of living habits, more and more friends are affected by joint pain in their lives. They feel pain in their joints when they go up and down, but go to the hospital for a check-up and find that there is no problem. However, the pain still exists. In this case, it is very likely that patellar chondromalacia is the cause. Here are some exercise methods for patellar chondromalacia.

The static squat method can increase the muscle strength in the front of the thigh, thereby reducing the pressure on the patella when half squatting, which can play a good role in protecting the patellar cartilage. If you insist on exercising, it can not only play a preventive role, but also play a good therapeutic role for patients who are already ill. In fact, this method is also often used in many national sports teams. For ordinary people, this method is simple and easy to learn, especially suitable for young people who are busy with work and lack time for exercise, as well as the vast majority of middle-aged and elderly people.

The static squat method does not increase joint injuries and generally does not cause pain because it uses a static exercise method. Therefore, it is both reasonable and easy to stick to. In addition, this method can be exercised anywhere and does not require any auxiliary equipment, so it is very feasible.

Specific practice methods of static squat:

1. Action essentials:

Stand with your back against a wall and your feet shoulder-width apart. Gradually stretch them forward to create a certain distance between your body's center of gravity, about 40 to 50 centimeters. However, it is generally required that the front of your knee joint should not exceed the position of your toes. At this point, the body is in a squatting position, with the long axis of the calf perpendicular to the ground. The angle between the thigh and calf should not be less than 90 degrees. Because squatting too deep will significantly increase the pressure on the patellofemoral joint and will not have a strong training effect on the thigh muscle strength.

2. Frequency and time requirements:

Generally, you finish each squat when you can no longer hold on, rest for 1-2 minutes, and then repeat. It is best to repeat 3-6 times a day.

3. Special attention:

The angle of squatting is very important, because the muscles that maintain the posture have an "overflow effect". Simply put, each part of the muscle only plays a role in maintaining the posture within a certain angle range. Therefore, it is best to do static squats at different angles. For example, the effect will be better if the angles are 30, 60, and 90 degrees.

I must remind everyone that when squatting, it is best to do it at an angle that does not cause obvious pain, otherwise improper practice will aggravate the injury.

Friends who often climb mountains and stairs are prone to patellar softening, because when our knees are in a bent state, the pressure on our patella becomes more than five times that of usual. In the long run, it will lead to patellar softening. Therefore, friends who often climb stairs can try the above methods to exercise our patella.