How to Rehabilitate Your Knee Joint Through Self-Care?

Update Date: 2024-05-20 Source: Network

The knee joint is a very important joint in the human body, which is used frequently in daily life and is prone to problems. There are many diseases related to the knee joint, and when problems occur, it is necessary to treat them according to the cause of the disease, as well as to cooperate with some self-rehabilitation measures, which play a very important role in the recovery of knee joint function. So, how to self-rehabilitate the knee joint? Let's take a look.

1. Pilates

Pilates is an effective training method that strengthens the core driving muscles. Some people may think that the training intensity of Pilates is not enough, but now more and more professional athletes and coaches use Pilates training as a means of injury prevention and treatment, because it has little pressure on the joints, is very safe, and can improve the mechanics of body alignment.

2. Swimming and Water Training

Water sports can avoid the impact of land on joints, including water aerobic exercises, walking, jogging, and one-on-one training in water. Even land sports can be moved to water, such as water polo.

3. Cycling

Cycling is one of the most suitable sports for arthritis patients. First, cycling is a low-impact training. More importantly, repeating joint activities in a low-resistance environment can stimulate the secretion of synovial fluid, relaxing stiff joints in arthritis patients.

4. Equipment Training

Strength equipment in the gym can strengthen muscles and maintain bone density, which is very beneficial for maintaining bone health. In terms of selection, fixed equipment can be used, especially strengthening the quadriceps through flexion and extension of the equipment, strengthening the posterior leg muscles through leg bending, and strengthening the hip muscle group through leg extension. All these can stabilize the pelvis and knee joint.

5. Walking Training

Walking is one of the favorite activities for many arthritis patients. During the process of walking, attention should be paid to wearing appropriate sports shoes, preferably running shoes. During the process of walking, intermittent walking with alternating speeds and arm swinging movements can be used.