You can do it at home without equipment! Knee protection secrets and stretching

9:14am, 5 September 2025 Health

The best way to protect the knee is not to be inactive, but to do exercise training to make the four-head muscles on the front side of the thigh, the back side of the thigh muscles, and the calf muscles more strong. Stable knee movements can reduce...

We have shared the muscle training for protecting the knee joint and the exercise training for strengthening the thighs. This time we will talk about how you protect the knee joint during the exercise process? ! Don’t the brain cleansing advertisements say that you should ask not to hurt your body when taking medicine? When it comes to sports, we should actually avoid being injured. We must first think about how to avoid sports injuries.

● Use the equipment correctly and choose the first priority of sports

to exercise. Do not damage the bed without practicing the leg muscles. Therefore, before moving, find suitable shoes based on the movement you want to do. If you want to start practicing with a pedal, you should still wear a hard helmet.

If you go to the gym to train with equipment, you must be careful. Learn to adjust the height of the equipment to suit your height and choose the appropriate weight. If you have any difficulties, you may still ask the coach. Don’t adjust it yourself when you have no concept at all. If you can’t bear the weight, it will be related to mortar, fracture and other risks.

If you are doing exercises at home and often feel knee pain during the process, it is not very correct. It is best to first seek advice from doctors and rehabilitation treatment teachers, determine which sports options are suitable for your condition, and then start exercising.

● Improve technology and understand the limit

"The company needs to hold a sports meeting, and everyone has to go off the field to run the team relay!" After seeing the news, Ah Hua thought, "Running! What's the difficulty?"

Every time two months later, Ah Hua goes off the field to run the team relay. Once he receives the baton, he falls down after running, stands up and runs again, and falls again.

What exactly happened to this? There is a gap between what you think and what you can do, and it is not at all uncoordinated.

People who have not been moving for too long should move forward step by step. Don’t think about your courage that year, thinking that you can immediately achieve the past gift. Otherwise, it will be easy to declare a severance and a twist after starting the exercise. During the exercise, you must always hear the sound of your body, understand your own state, and know when to stop. If you are a novice or have not been in motion for a while, it is best to ask a doctor and a coach first before starting.

● When resting properly, keep water free, the water content in the human body is 60% . During exercise, a large amount of water will be lost from sweat and breathing, and people are prone to drain water. After lack of water, it will affect the body's movement. Only by replenishing appropriate amounts of water before, during and after exercise can we maintain physiological functions and reduce the chance of headaches after exercise.

Also, it is important to understand that the body also needs rest. Don’t do a lot of exercise every day. If the body lacks the rest process, it will be difficult to repair and grow muscles. Or at least you don’t train the same part every day. If you really want to train your thigh muscles well, please do thigh strength training on the first, third, and fifth, but in the other few days you can choose to train your arms, back strength training, or do aerobic exercises such as swimming.

● Do not miss the tensioning and stretching

After exercise, spend 5 to 15 minutes to do some exercises. You can relax and stretch the muscles you exercise today. Remember, if you practice well, your muscles are tight and shrink and shorter. But if the muscles become too stiff, they are easily injured. Therefore, relaxing tight muscles and stretching muscle fibers can increase muscle flexibility and reduce the chance of injury. Let’s take a look at the tightening and stretching movements of the knee protection section.

Similarly, if you experience obvious pain when doing these actions, please do not ignore the pain. Please discuss with exercise instructors, rehabilitation and treatment teachers, doctors, etc. whether there are any questions that need to be investigated.

Stretch on the front side of the legs

◆ Kneeling in the kneeling position, kneel on the front side of the thigh, kneel on the wall, and hold your hands slightly to maintain balance, then push your hips forward, feeling the front side of the thigh on the kneeling foot.

◆ Single folding legs pull the front side of the thigh

Standing, siding posture, and side lying are all about pulling the foot that you want to stretch back, grab the bottom of the foot with your hand, thereby stretching the muscles on the front side of the thigh. The difference is just that you want to do it while standing, lying on your side or lying on your side. However, these stretching actions allow Korean belts to withstand relatively greater pressure and are not suitable for people who have already suffered from injuries or have obvious pain in their knees.

◆ Bending your legs and pulling the front side of your thighs

This is a good way to pull to both thighs at once. First, sit down, sit on your hips on your feet, slowly turn your upper body back, hold your hands slightly, and continue to fall backwards. If you can, you can lie down. However, this action is not suitable for people who are already suffering from pain and injury during the knee joint. Please consider the process yourself. If it is painful, don't force it.

Legging back side tension

◆Sitting in the seated position, sit on the back side tension

first sit on the mat, extend both feet forward, and both feet should be tied up or two feet open. Remember that the toes should be facing the ceiling, and then press the back straight down, so that both hands can move forward as much as possible toward the toes. During the process, remember to have your toes facing the sky and your back straightened to truly stretch the muscles on the back of your legs.

If you like to pull one foot at a time, you can do it. After opening the foot, you can stretch your legs forward and straighten them. One leg is retracted to the body, and the body is close to the straightened foot, and don’t swell your back..

◆ Stand the back of the legs, when standing, one foot is in front, the back is bent, and the back is straightened to make the upper body move forward. Both hands can be placed on the thigh of the bent legs, and the angle of the front of the body (remember to straighten the back during the process) can be changed to feel the back of the legs, or the foot base plate on the flat ground can be changed to the foot toe upward.

◆ Lying on the back of your legs, stretching the ribs

lie down and hugging the thighs of a foot close to your chest, and then slowly straighten the foot. You can also directly flex your knees and grab the foot base and slowly straighten your foot. If you feel it is too difficult during the process, you can use a towel to help, or find someone to help.