training methods for knee joint sports injuries

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    In the process of sports, more or less often have different degrees of sports injury, once the serious sports injury, often have to rest for a long time and re-participate in training to reach the previous level of movement. Therefore, it is necessary to take all kinds of measures timely according to the rules and characteristics of the disease, reasonably arrange the training after the injury, and use some auxiliary restorative training methods to accelerate the recovery of the function.

    Functional recovery exercises of the knee joint

Part of knee joint

    Knee joint rehabilitation exercise is mainly to restore strength, but it can also increase blood circulation, promote blood circulation and accelerate tissue recovery.

    Methods:

1. Straight push lifting practice

Lie on your back with your elbows at your sides and lift your straight legs up slowly. Lift your legs over your hips and then lower them down slowly. Do 12 to 15 reps with the other leg, once a day for 3 to 5 sets.

2. Leg abduction.

Side lie, the leg above bends to exceed the crus below, raise the leg below slowly again, want to control 3 seconds time, joint of medial crus anklebone tightens as far as possible. To make the exercise more difficult, add a stretch ring to the lower leg to strengthen the resistance. If the anterior cruciate ligament is injured, slowly bend the knees while doing various exercises.

3. Hip flexion exercises

Supine, one leg unbend another leg slowly to the direction of the chest bending, and control 3 seconds time, do 12 to 15 times and then change the other leg do, do once a day, each time 3 ~ 5 groups.

Sit on the chair two feet land, slowly raise a leg knee ministry as far as possible to draw close to bosom slowly put down again, change another leg to do again. Double leg alternates cooperation 12 times, do once a day, each time 3 ~ 5 groups. To make this exercise more difficult, add elastic tubing to your legs to increase resistance.

4. Stretch your hips

Lie on your stomach, stretch your legs straight, lift them up slowly, pass your hips for 3 seconds and lower them slowly, do 12 to 15 reps, then switch to the other leg. Do it once a day for 3 to 5 sets.

Stretch your knees

Sit on a table with your legs on the edge of the table and your knees bent at an Angle. Slowly lift one leg and stretch it out for 3 seconds, then lower it slowly for 12 to 15 reps, then switch to the other leg. Do it once a day for 3 to 5 sets. To make this exercise more difficult, attach a stretch tube to your calf to increase resistance. If the anterior cruciate ligament of the knee is injured, bend it slightly during the exercise.

6. Bend your knees

Lie on your stomach with your elbows at your sides and legs straight. Slowly bend one leg at right angles to the lower leg and control for 3 seconds. Then lower the leg slowly and do 12 to 15 reps. Do it once a day for 3 to 5 sets. To increase the difficulty of the exercise, attach elastic tubing to your calves to strengthen resistance exercises.

Stretch your calves upwards

Lie on your back with a block or rolled towel under your knees. Slowly straighten your calves and hold them for three seconds. Then lower them slowly and do 12 to 15 reps with the other leg. Do it once a day for 3 to 5 sets. Add 2 to 8 pounds to your lower legs to make the exercise more difficult.