Reference; 2021-10-28; https://mbp-japan.com/jijico/articles/32270/
Modified and translated by CFJA
What do I need to do to relieve knee pain?
The most important thing to do to eliminate knee pain is to eliminate the cause. Reviewing your shoes and walking posture is the first thing to address. Secondly, We need to strengthen the physical body. The body has just over 200 bones and about 260 joints. There are over 600 muscles. While it is ideal to strengthen all muscles, in the short term it is most important to strengthen the muscles of the thighs, calves, and soles of the feet. Leg flexion exercises are effective for strengthening the thigh and calf muscles. Squatting down so that the buttocks touch the calves while keeping the heels on the floor 10 times daily will improve muscle strength. People with knee pain are advised to hold onto the back of a chair and flex(what are they flexing- which body part) as much as possible. To strengthen the muscles in the planter feet, it is helpful to do an exercise alternating heel and toe lifts up 10 times. If you have knee pain or are unstable when standing, it is safer to hold onto the back of a chair. After about one month of doing any of these exercises, increase the number of repetitions by about 5, and then by the 3rd month, increase the number of repetitions by another 5, up to about 30 repetitions, and the knee pain will gradually dissipate. As the muscles of the lower body are strengthened, walking posture will gradually improve and knee pain will gradually disappear.
Acupuncture and exercise are effective in eliminating knee pain.
Acupuncture and moxibustion treatment can be effective when knee pain is severe and treatment by an orthopedist or bonesetter is not necessary. When the pain is present when sitting still, sleeping at night, changing positions, bending over, or walking, acupuncture and moxibustion treatment can improve the pain in a few treatments. Also, by reviewing your daily lifestyle, you can expect a reduction in symptoms. What we call 養生治療 Jp. Yosei-chiryo (Self care) is a health guidance for daily life. Yoga is also effective in correcting the skeletal alignment, and it is important to consult a yoga therapist to learn how to walk without distortions.
Knee pain in 20-30 year olds is caused by walking habits. How to cure knee pain! 01