Medical Director: Director Cao Xuewei, Orthopaedic Specialist, Guangdong Provincial Hospital of Traditional Chinese Medicine (Expert Appointment)

　　Our knee joint is a joint with heavy burden, poor nutrition, many functions and rapid degeneration, so we should pay attention to exercise and protection. There is nothing simpler than massaging and patting yourself. The next step is to teach you how to prevent and control osteoarthritis of the knee.

　　Regularly carry out a moderate amount of contraction and relaxation exercises of the quadriceps muscles and plantarflexion and dorsal extension activities of the ankle joint. The method is as follows: straighten both lower limbs, relax both ankles naturally, and then do dorsal extension to reach the maximum. Then do plantarflexion from the state of maximum dorsiflexion, and plantarflexion should also reach the maximum. Repeat.

　　Straight leg lifting exercise: lie flat on the bed or sit on a stool, one leg naturally straight, in the state of knee extension, lift the lower limbs, hold for 3~10 minutes. Repeat again after a 5-minute break. Complete 10~20 times a day can be.

　　After the exercise to massage and pat: hands rubbed hot, palms on both sides of the knee joint light and slow massage, so that the skin is hot, and then use both thumbs to massage the upper edge of the patella on both sides of the quadriceps tendon, and then use the bilateral index finger and middle finger to massage both sides of the knee eye. The focus of the massage is on the inner side of the knee joint, using the thumb to massage the inner knee joint gap and goosefoot area.

　　Tapping practice ensures that the meridians are unobstructed. After fatigue or every practice, you should carry out tapping exercises in time. The method is as follows: open your hands naturally, put your hands on both sides of the knee joints, relax both wrist joints, ten fingers and palms slap the joints with force, penetrating the force into the inside of the joints. The force should make the skin feel mild pain and the joints feel shock. The frequency and number of times vary from person to person.