How to exercise upper and lower limb strength at home

Here are some classic lower limb strength exercises:

1, Static Squat: Back against the wall, feet are knee-width, toes are forward, squat until the line between the knee tip and toes is vertical to the ground, focus on the heel of the affected side, master the depth of squat by yourself, and basically control to reach the degree of full fatigue within 2-3 minutes, with the interval not exceeding 10 seconds, for 5- 10 times in a row. If you want to increase the difficulty, you can put a soft ball (not less than the size of a volleyball) between your back and the wall and practice with the same standard. This method is suitable for all patients who have no restrictions on the load of lower limbs. If the affected limb has cartilage injury, it will cause pain during exercise. You can avoid the injury interval by fine-tuning the angle up and down, so that the exercise does not occur in the pain arc.

2. Anti-stretching of knee joint: Sit by the bed (chair or instrument), with the affected ankle loaded, and practice anti-stretching of knee joint within the range of completely straightening to 70 degrees. The movement rhythm is fast-pause for 2 seconds-slow down, and the negative weight should be within the range of 10- 15 repeated movements, so as to achieve full fatigue and no pain. For example, when fatigue and pain conflict, do it 10- 15 times each time, rest for half a minute, and do it 60-90 times in a row, two groups a day. This exercise can also be performed on the healthy side, but attention should be paid to increasing the amplitude and load appropriately to show the difference. It is generally suitable for patients with early injury of non-knee extension devices (quadriceps femoris, patella and patellar tendon) of lower limbs. If the active straightening function of the affected limb is limited, we should focus on strengthening the knee extension exercise from the hyperextension position to the 30-degree knee flexion position, strengthen the strength of the inner thigh muscles, and keep the action standard unchanged. In fact, in daily life, work and physical exercise, the last 30 degrees of joint control ability is of the greatest significance. The strength of the inner thigh muscles in this area accounts for more than half of the strength of the whole muscle group, so in most cases, we should focus on practicing the movements within this range of motion.

3. Kneeling resistance: lie prone on the bed, bear weight at the affected ankle or bind it with rubber bands to carry out the maximum range of flexion resistance. Negative weight, action standard and training amount are the same as the above-mentioned "knee extension and resistance" action. The purpose of this exercise is to strengthen the muscle strength (hamstring muscle) on the back of thigh. As the antagonistic muscle of the quadriceps femoris, the posterior thigh muscle plays an important role in maintaining the balance of the whole joint and the controllability of joint movement, which should be paid attention to. Patients with posterior cruciate ligament rupture and knee joint reconstruction should not do this exercise within 3 months after operation. It is basically applicable to other patients, and this action will not increase the pressure on the patellofemoral joint surface, and it is still applicable to patients with severe degenerative osteoarthropathy.

4. One-leg support of the affected side (golden rooster independence): the affected side stands with one leg completely straight, the thigh muscles are fully contracted, the knee joint is "pushed back", the chest is lifted, the buttocks are lifted, and balance is maintained. When standing stably for 65,438+0-2 minutes, you can try to take off your crutches. Generally, stand for 5 minutes/time, rest interval 10 second, 2-3 times/group, 1-2 groups/day. When standing for more than 5 minutes can still keep your body stable, you can transfer to the balance board to continue this exercise, and the standard remains unchanged. It is suggested that the balance board can be made by the following methods: screw on the bottle cap with 4-5 empty mineral water bottles, tie them in a row with cloth, put them on the ground to form a balance board with one foot, and make two with two feet. Pay attention to safety when you first get on the surfboard to prevent you from falling. You can also practice squatting at 0-45 degrees on the surfboard when your strength is enhanced. This method is suitable for those who have no contraindications to lower limb weight bearing, and painless exercise should be ensured as far as possible.

5. Straight leg lifting exercise: When sitting or lying down, the thigh muscles are fully contracted. After locking the knee joint, raise the straight leg to heel 15㎝ and stay exhausted, with an interval of 10 second, 10 times/group, 3-5 groups/day. The key to this exercise is that the knee joint should be fully straightened, and the effect of a slight bending exercise will be greatly reduced. This method is suitable for almost all patients with lower limb injury except knee extension device injury.

Precautions:

1. Strengthen the protection of affected limbs in daily life.

2. to control the amount of exercise in daily life, in short, it is "the way to go is normal, and the insignificant exercise is reduced as much as possible". We should try our best to strengthen the strength of the knee joint through various means, but basically we should ensure the principle of "painless strength exercise". Painless exercises are preferred. Peking University Third Hospital Rehabilitation Medicine Center Zheng Lu

3. If in a certain range of activities, because of pain (pain arc), the nerve's ability to control muscles declines, so that the muscles that control joint movements in this range can never be aroused (muscle apraxia) and cannot be effectively trained, you can try to endure pain several times in the pain arc to arouse the movement of related muscles. At this time, we should pay attention to control the pain in the practice within the tolerance range, and pay attention to adequate ice compress in time after the practice, and give it adequate rest.

4. Strengthen the exercise of healthy limb strength to support the whole body weight and further share the weight of the affected limb.

5. If possible, make full preparations before exercise, and then do a lot of strength training when the muscles are slightly hot. After the exercise, we should do enough muscle traction to prevent delayed muscle soreness and promote the elimination of fatigue.