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Osteoarthritis of the knee comes to your doorstep only to realize that it is already serious! But don’t worry as long as you prevent it in advance and complete a few actions you can efficiently relieve the symptoms of knee discomfort. How can we tell if we have arthritis?
01 Knee osteoarthritis judgment
Joint pain is the earliest typical feature of knee osteoarthritis, and more than half of the patients have joint pain as the first symptom. It starts as a mild to moderate, intermittent, localized dull pain that occurs during activity or after exertion. You may feel tightness, heaviness or soreness in the joints, and the joints may not move well, which can be relieved after resting. The most common areas are the inner and anterior sides of the knee joints.
Knee joints are afraid of cold and wind. Many people’s knee joints will be stiff, painful and uncomfortable once they are exposed to wind and cold, which is because the cold induces or aggravates synovitis of the knee joint. Rainy days, windy days, the weather temperature becomes low, the body’s blood flow rate becomes slow, not conducive to the body’s blood circulation leads to metabolic slowdown, resulting in knee pain. The slowed blood flow also affects the flexibility of the knee, and in severe cases, can cause serious conditions such as swelling of the knee, weakness of the knee, the need to walk with a support, and paralysis.
02Four moves for knee pain relief
First, we prepare a yoga mat, foam shaft and elastic band The movement is recommended to be carried out forty minutes after meals, if you find discomfort or pain can choose to skip the action or slow down the speed of movement.
Action 1, thigh anterior foam axis rolling
First, lie down and place one leg on the foam shaft.
Second, the foam shaft on the front side of the thigh, rolling back and forth, found that the soreness can stay for a while.
Third, you can continue to press, when the pain slows down to continue rolling.
Action two, push the wall dead insects
First, lie on your back on the floor, bend your elbows and knees ninety degrees, and push the wall slightly.
Second, keep your waist close to the ground.
Third, keep breathing naturally, pay attention to the exercise process waist do not leave the ground.
Action 3, swing the hip from side to side
I. Lie on your back, bend your knees and swing your legs from side to side.
II. Keep breathing evenly and repeat the exercise.
Movement 4, Seated Hip Abduction
Sit in a seated position and place the elastic band over the knee joint.
Keep your feet still and exhale as you push your knees outward to open the elastic band.
Slowly return to the starting position.
Fourth, open the exhalation restore inhalation, repeat the exercise.
