Why is “squatting against the wall” the trump of knee repair? Sports medicine teaches you hand in hand

My aunt lives in an old community without elevators, so she can only climb stairs when she comes home. Although she only lived on the 5th floor, she went up and down every day and had knee pain early. The examination result was < / P > < p > CT examination showed that the aunt’s patella was grinded and moved outward. Three trigger points were found in the middle and outside of the patella, and the internal and external muscles were unbalanced. The doctor said that squatting against the wall does help her exercise her knees, but if the method is not correct, it may cause injury. It is not difficult to understand why her knees hurt more and more. One of the important causes of knee joint discomfort is the imbalance of muscle strength around the joint and joint dislocation during exercise. The static squat against the wall can balance and exercise the muscle strength of the lower limbs well under the condition of body stability and joint alignment. The related muscle groups around the knee can help to fix all parts of the knee joint, enhance the stability of the joint, ensure the smooth flow of joint fluid into and out of the joint, so as to protect the knee. < / P > < p > 1. When we do static squat, legs support the whole body, muscles get good exercise, over time, the strength of the legs has been enhanced. < / P > < p > the upper body is straight, the head is straight, the feet are separated from the shoulder width, the toes are straight forward, do not “outside eight characters” or “inside eight characters”; stand with your back against the wall, the heel is about a foot long distance from the wall, slowly squat down until the thigh is connected with the ground, and the angle between the big and small legs is not more than 90 degrees. If you want to check your posture is standard, you can look down to see if your toes and knees are in line. < / P > < p > in addition, no matter what you do, you should warm up first to prevent muscle strain. If the endurance is not enough, don’t force it. You can take a rest after a period of time to avoid muscle fatigue. < p > < p > ordinary people can do static squat against the wall to improve their lower limb strength and balance, especially those with poor knee joint, such as patella softening, patellofemoral joint cartilage damage, knee osteoarthritis, etc., can often practice squatting against the wall. However, if the knee itself has meniscus injury, it is not suitable to do static squat against the wall, because the knee joint is in a semi flexion position, it is very easy to cause secondary damage to the meniscus. Generally speaking, people who don’t exercise much at ordinary times can stick to 30 seconds to 1 minute at a time; if they exercise regularly, they can stick to it for 1-3 minutes. In general, after a static squat, one can rest for 1-2 minutes, and then repeat it, which can be repeated 3-6 times a day. If you want to achieve the maximum effect, you can insist on doing it every day, but you must pay attention to the warm-up before exercise and the full stretch after exercise, so as not to damage the knee. < p > < p > squatting against the wall has many advantages for the knee, which is one of the exercises suitable for daily adherence. No matter it is any kind of exercise or exercise, we should pay attention to whether the action is standard and correct, otherwise, if we use the incorrect posture, we will not only fail to exercise the body, but also damage the muscles, and the gain is not worth the loss. Many people know about kneepads, but many people have never heard of them. The patellar band is an upgraded version of the kneepad. After removing unnecessary wrapping, it can stabilize the patella, assist the meniscus and protect the tendon. < p > < p > References: [1]. Health times. 2015-07-30 [2]. Leha science. 2020-03-24 < A= https://luanban.com/category/healthy/ target=_ blank>HEALTHY LIFE