Rehabilitation little tricks | What should I do if I turn over the knee?Three action self -correction!

The exterior of the knee is a offset between the tibia and the femoral bone (commonly known as the inside of the knee). Simply put, there is a situation of "X -legs". This is not only a problem with the knee joint, but also affects other joints, tendons, muscles and overall functions.

How to judge whether you have turned your knees?

Stand in front of the mirror, take off the shoes, first merge your legs, and stand straight (if you can't stand naturally, you can do one squat), observe your ankle and knee in the mirror.

If the inside of the ankle and the inside of the knee joint, it can be closer to each other and contact with each other in this stand, and there is no leg problem.

If the knee can be closer, and the middle of the ankle cannot be moved closer, the knees can be merged, and the feet are open outward, it is likely to be X -shaped legs.

If the ankle joint is closer to, and the middle of the knee joint cannot be moved closer, and the knees are open outward, it is likely to be O -type legs.

01

Causes of knee reversal often

Young people's knees often see that the iliac tibial beam and the biceps of the stock are short -term, and the outer gaps of the knee joint become narrow. Increased tissue pressure may lead to degenerative lesions. Elderly people are often caused by joint malformations caused by rheumatoid arthritis.

02

What are the hazards of the knee?

1. Destroy the imbalance of the lower limb muscle strength, resulting in uneven load bearing capacity of the lower limbs, and causing other lesions of the knee joint.

2. Destroy the lower limb force line, increase the risk of knee and ankle injury, and promote compensation activities for joint joints.

3. Cause the arch of the arch, which may cause flat feet.

4. Affects beauty and temperament

03

Improve home training for knee overhead

Knee pressing

Sitting on the mat, the legs are opposite, and the knee joint pressure 30s.

Mussel -type opening and closing

On the side, the feet are stacked together, and the hips are exerted. It is recommended to 10 per group, 3-5 groups a day.

One -legged hip bridge

During the action, feel the hips alone, and open the right medium position out of the knee joint. The hip joint does not require excessive extension, and the lower back should not be too nervous. It is recommended to 10 per group, 3-5 groups a day.

There are many ways to treat knee -to -knees. If you still do not solve it yourself, it is recommended to go to the hospital for treatment.

Of course, if you want to have the perfect leg shape, you must also pay attention to standing and sitting in your daily life, and develop good behavior habits ~

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Yuanfengtai News

Supply: Gao Jia, a rehabilitation therapist at Beijing Huasheng Rehabilitation Hospital

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