Protect your knees and stick to this simple movement every day!
Lao Wang thought as he walked, his knees have been a little uncomfortable recently, maybe because he is getting older and his joints are starting to have problems. He turned on his phone and searched for information about knee health.
After reading some articles, Lao Wang learned about a simple and effective knee joint health care method - hook foot and leg lift exercise.
01 Why should middle-aged and elderly people protect their knees?
The knee is one of the key joints that support us when we walk, stand and move. As we age, the knee joints experience natural wear and tear and deterioration, making them prone to problems such as arthritis, leading to pain and limited mobility.
The knee is an indispensable part of daily life, affecting the quality of life of middle-aged and elderly people. Whether it's going up and down stairs, bending over to do housework, or participating in outdoor activities and exercising, you need the support and cooperation of your knees.
Protecting your knees allows middle-aged and elderly people to move more freely in their daily lives and enjoy a healthy and active lifestyle.
Knee pain and dysfunction can limit the range of motion in middle-aged and older adults, leading them to feel depressed, anxious, and even depressed.
The next day, Lao Wang came to the gym and was about to start practicing hooking his feet and raising his legs, when Uncle Li next to him came over.
"Lao Wang, are you also here to do knee joint health care?" Uncle Li asked with a smile.
"yes, I've been feeling a little uncomfortable in my knees lately, and I've heard that this movement is quite useful." Lao Wang pointed to the information on his phone as he spoke.
"Me too, my knee always hurts, which affects walking." Uncle Li sighed, "I hope this action can help." ”
02Why did you choose "hook your feet and raise your legs"?
The hook foot and leg raise exercise mainly reduces the pressure on the knee joint by strengthening the quadriceps muscles, thereby preventing the occurrence of knee joint diseases. The quadriceps muscles are important supporting muscles in the knee, and their strength directly affects the stability and health of the knee.
When the quadriceps muscles are strong and powerful, it will help the knee joint share most of the impact force, play a role in absorbing and cushioning pressure, protect the knee from the impact of strong pressure, reduce cartilage wear, and enhance the stability of the knee joint.
By hooking the leg raise, we can effectively exercise the quadriceps muscles, improve their strength and endurance, and thus protect the knee from injury.
In addition, hooked foot and leg raises can also increase the flexibility and stability of the knee joint, promote the secretion of joint lubricating fluid, reduce the wear and tear of cartilage, and delay the occurrence of joint degeneration.
The two old men sat down in chairs and began the exercise of hooking their feet and lifting their legs. While practicing in a standardized manner, they exchanged their knee problems and health care experiences. Although the action may seem simple, it means a lot to them.
The right way to move:
Prepare for a sitting position: Choose a sturdy chair and sit on it with your body straight and your feet flat on the ground.
Start the movement: Hook the toes of one foot upwards so that the heel is off the ground, while lifting the entire leg firmly and as parallel to the ground as possible. Hold this position for about 10 seconds, then lower your leg and do the same with your other leg.
Repetition exercises: At least 30 reps each time, you can do it once a day in the morning, noon and evening, or adjust it appropriately according to your time and physical condition.
03 These actions are also worth trying
Knee flexion and extension exercises are also very important. This movement can enhance the flexibility and stability of the knee joint. Sit in a chair with your feet flat on the ground and your hands on your legs.
Then, pull the knee of one leg closer to the chest until you feel the thigh and chest close, then slowly straighten the leg until you feel the thigh and calf in a straight line, hold this position for about 10 seconds, then slowly lower the leg and repeat with the other leg.
Squats are also one of the most important ways to protect your knees.
This action strengthens the muscles around the knee joint and improves the stability of the knee joint. Stand with your feet shoulder-width apart and your hands on your chest or at the sides of your arms. Then, slowly squat down until your thighs are parallel to the ground, hold this position for about 5 seconds, then slowly stand up and repeat.
When doing this movement, make sure that your knees do not exceed the toes to avoid excessive force on your knees.
Moderate aerobic exercise is also one of the important ways to protect your knees.
Aerobic exercise can help keep the knee joint healthy by boosting cardiopulmonary fitness, increasing the level of metabolism throughout the body, and promoting blood circulation.
Common aerobic exercises include brisk walking, swimming, cycling, etc., and you can choose an exercise method that suits you according to your personal interests and physical condition.
END
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