Stretching exercises of knee pain measures

Health – Medical & Surgical | | 3 views

The knee painfully as for prevention from usually piece by piece it is important to continue gymnastics.The person who feels the person and the strange feeling where presently the knee is painful will keep undoing gradually in the range there is no excessiveness.

The knee it stretches with measure gymnastics painfully

It undoes the muscle which supports the knee securely and the knee is painful prevention

When weight and pain and feeling around the knee, deformation and the like of the bone it is pointed out in inspection when and, there are times when especially abnormality is not found.

When the sickness such as deformation of the bone is discovered, it is first to remedy in the origin of the guidance of the doctor, but “because age increase is cause, the knee being painful, it is helpless”, “already the cartilage having worn out, present condition there is no other choice but to maintain”, that the person who is said and receives the shock it seems the many way.Improvement of deformation and the scar etc of the joint cartilage with age increase being difficult, it alleviates pain, there is a method of improving the range where the knee joint moves.

The knee is supported and the muscle in order to move securely is related function of the muscle around the waist and the Pelvis.Also the gymnastics of lumbago measure doing the knee which is introduced here painfully in addition to the gymnastics stretch of measure, the male be completed it does.

In order to decrease the burden of the knee, the fact that the thing muscle becomes tense thickly excessively is not avoided and the te does not become.As for the person who has knee painfully condition, the range which we have been able to have decided to move it does from little frequency, the excessiveness do gradually, it will keep increasing.

check the curvature of the knee

before performing the stretching exercises of knee pain measures, let’s check the status of the knee. behavior even in the absence of symptoms usually, and that there was no fully bend the knee why do not you sit the emergency, sometimes we did not increase the knees once you have the choza.

let’s do sit

let’s try a sit slowly and without unreasonable

like to wear heels on both buttocks and slowly, we will sit down. i was able to sit with both knees bent completely?

as shown in the picture or turned into, or around the knee and put the weight is tsuppa~tsu, if the difference is who came out to the left and right turn in, may be a state in which the load rests upon the knee joint.

let sit for extended her legs

let’s extend the knees

sitting physical education from, graduallymay be said to stretch both knees. flexibility of the lumbar region, especially those with few, be careful not to back hikkurikaera.

as shown in the picture, you may one knee is not fully reach out. muscles that support the knee is excessively hard and tension, you may have a negative impact to the knee joint.

as above, can not sit and choza, such as incomplete if, and stretching exercises, please try little by little without unreasonable. they work too hard and enthusiastically, please note that symptoms of the knee may be induced by muscle fatigue.


stretching relaxes while

you do put the chair in place of those stable

1 you sit in a chair height of the soles of the feet firmly on the floor arrives.

and sit back, it may be hard to extend, please adjust the sit position.

let’s extend the knee slightly

2 done one by one. first left knee graduallywe will extend to.

stretch is painful human movement, so as not to force, we will extend a little looking at the tone of the knee.

let’s extend the knee in the range can be expanded

3 within the range that can be stretched, some people can afford, directed toward the toe of your own (facing) , let’s even stretching to strengthen.

then, easy to state the toe, we will relax your thighs. people wear and extend the knee is painful, suffice to every range can be expanded not hot, 4 please go to.

let’s loosen the upper surface of the knee

4 the top surface of the thigh, using the thumb or palm of the left and right, as you slide the vertical direction, the repeated rubbing. without too much creaking leather and has the power, let’s degree pleasant.

the direction of the arrow in the photograph has been in one direction but, is also good to massage alternately to the opposite direction.

it is also important to loosen the sides of the thighs

5 you loosen the inside-outside of the thigh. in a wide range of fingertip and palm, the scissors from the outer and inner thighs. the previous 4 as well as, let’s have a massage to the vertical direction.

this part is easy to throw off the center of gravity of the body becomes hard and, because it also increases the burden on the knee, it is ideal if you can soften a daily basis.

then you can move your hand to get used to smooth

6 you loosen the rear surface of the thigh. the rear surface with a massage, make sure that you the range of the long leg from where the back surface of the knee has gone out from the seat of the chair.

try to apply to a wide range of finger muscle. to the direction of the arrow on the photo, is difficult to move people and feel, opposite direction (to draw back from the vicinity of the front knee) may not be likely to make, please try.


prevention firm! stretch the front thigh

between unaware, to regain the flexibility to stretch the muscles will become hard for the purpose, will lead to prevention of knee pain. to people already so sore that will not load with strong knee, please start from the following to ensure that.

  • if you stand on one foot, if the knee pain is multiplied by the weight is not performed
  • in standing on one leg, if you are groggy, get your hands on the wall, etc., so as not to fall
  • if you bend the knees and aching, the impossible is not performed

let stand on the floor to stabilize

1 stand on the floor where the stability of. who are worried about is groggy, standing next to the wall, let’s safe to state that nothing is placed on the floor of the surrounding.

this section will take a light load on the knee

2 first, there is no discomfort or even bend the knee, let us bend the knee lightly.

hold the ankle by hand, please to maintain a sense of stability. feel heavy, such as around the kneecap, symptoms does not go out or something? if there is no problem 3 go to.

perform the stretch here firmly

3 little by little we will apply a load from here. pain without leaving, front of thigh stretches comfortably to the extent, let’s pull back the hand that holds the ankle. so that it points toward the floor plate of the knee, we will move slowly.

if the pain came out in the middle, stop at an angle in front of the pain out, slowly10let ‘s count. repeat for the other side when you have finished, alternating left and right3~5will continue once.

there are image-year-old knees hurt and take, in many cases related to the stability of the knee hip, pelvis, and avoid excessive muscle of the leg becomes stiff, prevention can be.

therefore, how busy is when i noticed daily exercise and stretching to promote blood flow, please keep it even better little by little. i think you can spend without having to worry about old age is also persistent knee pain.


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