According to statistics, our knee joint only has a “good time” of about 15 years, after which it will experience varying degrees of pain and discomfort for various reasons.
Knee pain is a common health problem that affects all ages and genders. The knee joint is one of the most complex and important joints in the human body. It bears the weight of our body and the pressure of movement, but it is also the most vulnerable part to injury and wear and tear.
So, how do we protect our knee joints? Is there a simple and effective way to prevent and relieve knee pain?
The answer is yes, that is static squatting exercises.
The static squat exercise is to squat halfway, standing with your back against the wall, in order to exercise the strength of the muscles in the front of the thigh. This exercise strengthens the muscles and ligaments around our knee joint, which reduces friction and damage to the knee cartilage and bone.
At the same time, it can also improve our blood circulation and metabolism, and promote the supply of nutrients and the discharge of waste substances in our knee joints.
With regular practice, you can receive significant results:
Applicable people: chronic pain in the front of the knee joint; pain in the front of the knee joint after going up and down steps, squatting, and sitting for a long time; rehabilitation after knee joint sprain; rehabilitation after knee joint surgery; chronic instability of the knee joint (the knee joint is prone to repeated sprains); thigh muscles Exercise for patients such as rehabilitation after injury.
Exercise frequency: 4 to 6 groups per day, each group can be practiced until fatigue, or the duration of each group can be determined according to your actual situation, and the rest between groups is about 2 minutes.
Some things to be aware of:
① The depth of half-squat is the best without obvious knee joint pain. The larger the squat range, the greater the muscle force, the easier fatigue will occur, and the better the exercise effect will be. But it should be noted that the angle between the thigh and the calf should not be less than 90 degrees.
② The front of the thigh, especially the inner part of the quadriceps should be in a state of continuous tension.
③ Elderly people lack strength, so they must pay attention to falls and slips to prevent fractures.
④ In addition, some patients with special conditions can practice squatting at pain angles under the guidance of doctors.
Quiet squat exercise is a simple and easy exercise method that requires no equipment and no venue. As long as you have a wall, you can do it anytime and anywhere.
It can not only help you prevent and relieve knee pain, but also improve your body coordination and balance, making your body more flexible and healthy.
If you want to have a pair of healthy and strong knee joints, then start today and stick to the practice of squatting!