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Prescribe a “exercise prescription” for knee pads

The American Association of Orthopaedic Surgeons promulgated the second edition of the "Evidence-based Medicine Guidelines for Knee Osteoarthritis", which includes 15 recommendations. It is recommended that patients with knee osteoarthritis participate in self-management programs, including strength training, low-intensity aerobic exercise, and neurological Muscle training.

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1. Quadriceps isometric contraction

Lie on your back, place a towel roll on the back of your knees, press down, and maintain the down position for 15 seconds to relax your muscles, 10 to 20 times a day.

2. Static load

Sit on a higher chair, bed or table, hanging out of the bed below the knee joint, tie a sandbag to the ankle, try to stretch the leg completely, and hold it until exhaustion. A set of 5 to 10 times, 2 a day ~3 groups.

3. Squeeze the pillow with your knees inward

Put a pillow between your knees, squeeze your knees inward, keep your knee joints still for 5 seconds, relax, repeat 10 to 20 times, or sit for training.

4. Straight leg raise

Lie on your back, maintain the knee joint straight and raised posture for 15 seconds, relax, one group of 15 to 20 times, one to two groups a day.

5. Hamstring stretch

Take a sitting position, straighten your upper body, straighten one foot, bend one foot, bend forward, touch your toes with your hands as much as possible, feel the thigh muscle stretch, hold for 10 seconds, relax, 10 times a day.

6. Knee bend

Lie prone on the bed, raise your calf so that your knees are at 45°~90° to the bed surface or tie a 1 kg sandbag on your ankles. Hold for 10 to 15 seconds, relax, and increase the strength of the posterior calf muscles.

7. Achilles tendon stretch

Lean your body toward the wall, press your palms flat against the wall, keep your feet close to the ground, and tighten your Achilles tendon. Hold for 10-15 seconds and relax, 10-15 times a day.

8. Squat against the wall

Stand with your feet shoulder-width apart, with your toes and knees facing straight ahead, your upper body upright against the wall, your weight on your heels, and your knees bent.

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The knee joint should not exceed the toe in the vertical direction. The knee flexion angle is less than 90°. Keep the posture, rest for 10 seconds and repeat it. One set of 10 times, 2~3 sets a day. It is best to do it at different angles, 30°, 60° °, 90°.

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SPORTS KNEE PADS HOT AND COLD PROTECTION KNEE

1. Add germanium and carbon elementsm,heat regulation,promote blood circulation;
2. 3D honeycomb mesh design,ventilate and sweat,antibacterial and bacteriostatic;
3. Soft support strip design,sports and antiskid.


Post time: Dec-06-2020