My ligaments are poor. How should I exercise?

1, the quadriceps femoris flexes the knee joint in a straight line, grabs the foot with one hand, and slowly stretches back. At the same time, the quadriceps femoris also straightened, and the other hand supported the wall to support the body. In the case of a sense of security, you can also get twice the result with half the effort, support for about 30 seconds at a time, and do this action with your feet alternately for four or five times.

2. quadriceps femoris intensive training, knees straight, waist landing, hands behind the body, landing to support the body. Put a towel and other folded things under the straight knee, keep your feet straight, hold them for about ten seconds like pressing these towels with the strength of your knee, and then change your other foot.

After the two feet have done this interaction for ten times, you can slightly increase the number of times within your ability. After many days of training, you can also add some weight to your ankle to strengthen your training. At first, you can just put the weight of a roll of towels, and then you can increase the burden on your ankles and strengthen your muscles more smoothly.

Ligament belongs to dense connective tissue. There are two main types: elastic connective tissue and collagen fiber interwoven into irregular dense connective tissue. Elastic tissue is a dense connective tissue, which is mainly composed of elastic fibers.

Thick elastic fibers or parallel bundles, such as nuchal ligament and ligamentum flavum. Ligament white banded connective tissue, tough and elastic, can connect bones together and fix the position of some organs such as liver, spleen and kidney. Ligament is also called hinge ligament. It is the junction of the left and right shells of molluscs and axonopods.

Generally, the ligament located on the outside of the top back of the shell is called the external ligament. Ligament is a flexible, fibrous and dense connective tissue. It is attached to the movable part of the bone, but its range of motion is limited to avoid damage. Ligaments connect bones and tendons connect bones and muscles. Ligaments come from collagen. If the ligament bends beyond its physiological range (such as sprain), it can lead to ligament elongation or fracture.

In biology, the tissue connecting the two shells of shellfish is also called ligament. Ligaments are mostly located around the joint (ligaments outside the joint capsule) or in the joint cavity (ligaments inside the joint capsule). Ligaments outside the joint capsule or separated from the joint capsule or thickened by local fibers or continued by tendon attachment are all wrapped by synovium.

The role of ligament is to strengthen the joint, maintain the stability of the joint in sports and limit its activities beyond the physiological range. When violence leads to non-physiological activities, the ligament is stretched beyond its bearing capacity, which will happen. Part of ligament injury without joint dislocation trend is called crush injury. The ligament itself is completely broken, and the bone at the attachment can also be torn off, thus forming potential joint dislocation, subluxation or even complete dislocation.

Reference: Baidu Encyclopedia Ligament