The scope of application of sputum is quite extensive, including patients after knee joint surgery; patients after thigh muscle injury; patients with knee osteoarthritis; patients with patella softening and patellofemoral articular cartilage injury; patients with conservative treatment of knee joint injury; Other patients with chronic knee pain; weak limbs, usually do not need to strengthen the thigh muscle strength.
The most important training is static quadriceps. Other lower limbs and waist and abdomen muscles, including hamstrings, calf triceps, gluteal muscles, and iliopsoas, will also play a role in assisting coordination. These muscles trained by Jingjing are important for preventing knee injury and reducing the risk of falls.
The usual standard posture is: the upper body is kept upright, and the head is raised straight ahead. According to one's own ability, both hands can be lightly placed on the legs or suspended from the sides of the body or lifted, sideways or placed in the chest. The pelvis can be tilted forward slightly, the feet are shoulder-width apart, the toes and knees are all facing forward, and the knees and toes are kept in a straight line, and it is not recommended that the knees exceed the toes. The angle between the thighs and the calves is specific. Adjust the situation, generally this angle is maintained above 90 degrees, the angle of the small quadriceps exercise is not sufficient.
Every time you are quiet, you can't continue to insist on your own exhaustion. Every time you are exhausted, you will start the next quiet after 1 to 2 minutes. You can use 3 to 5 times a day. Practice groups 3 to 5 for the time period.
Here are some different static methods that apply to different groups of people:
Knee joint surgery
Resting against the wall is very suitable for some rehabilitation exercises after knee surgery, allowing the patient to lean against the wall, which can reduce the muscles of the back of the thigh and the muscles around the hip, and concentrate more on the quadriceps. Muscle strength increases, and it is easy to regulate the load of the knee joint, which is more conducive to the recovery of knee joint surgery.
Patients with softened tibia
Patients with softened tibia may cause pain in the knee joint when doing static sputum, but generally even if the tibia is softened, it will not cause pain in the full range of squat angle. Therefore, for patients with softening of the tibia, it can be extended from the straight position. Start slowly and squat down, find the angle that caused the pain, and then stay quiet while lifting up a little.
Patients with poor unilateral muscle strength
Some patients have obvious muscle atrophy on one side of the lower limbs, while the muscle strength of the healthy side is relatively good, and the imbalance of muscle strength between the two legs is more serious. At this time, the load of the affected leg can be increased by the assistance of the elastic band.
For some of the more capable patients, or some patients with higher recovery requirements, the patient can also be allowed to perform a single leg to further strengthen the strength of the affected leg.
Patients with poor flexibility
Some patients feel a strong sense of pulling the ankle and calf when the angle of the quiescent is relatively large. These patients have poor flexibility and can usually strengthen the flexibility of the legs. When resting, they can pad a small piece of wood at the heel, which can reduce the degree of traction of the Achilles tendon and reduce the discomfort of the legs.
Advanced
In addition to the above basic static methods, there are many quiet advanced training methods in conjunction with other fitness equipment:
a. hold the ball quietly
b. Resting on the back of the ball
c. Balance pad, quiet on the BOSU ball
d. Static on the vibration training device
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