Many people have had the experience of climbing stairs leading to sore thighs and even knee pain, so gradually a “consensus” has formed in the public mind: climbing stairs hurts your knees! God pity! The end of such a good exercise method, but is said to be the culprit of injury to the body! Knee injury is your way up the stairs is not right, off the stairs what matter, just like you can not go to Google, oil pipe on the fall computer, off the computer what matter. Any exercise, it is necessary to learn to master the essentials, scientific exercise is the basis to avoid injury! So, today we will see why you climb the stairs hurt knees, learn how to climb the stairs not only do not hurt the knees, but also to train the buttocks! Action analysis and knowledge science up the stairs can be simply divided into two alternating phases: 1, the center of gravity on one side of the lower limb (weight-bearing side), the other side (up side) leave the ground to do hip flexion and knee movement; 2, the up side of the foot contact the last step, start to extend the hip and knee movement, drive the body weight upward, to complete the action on the steps. One side of the limb to do hip and knee extension, driving the whole body weight upward movement of the time is to do the most work, the most pressure on the joint. It is also the time when you tend to make wrong movements and damage your knees. Hip extension mainly uses the biceps femoris and gluteal muscles in the back of the thigh, while knee extension uses the quadriceps in the front of the thigh. Cause of injury one: hip extension, similar to the action of the horse’s back. The behavior of our daily life has basically not used this action, plus humans have “evolved” from upright walking animals into animals sitting at desks, the hip joint has been used to a long time in a flexed state, the hip flexor muscle group shortened, the hip extension muscle elongation weakness. Therefore, the mobility of the hip extension is limited and the weakness of the hip extension has become a common problem for most people nowadays. Since they are no longer accustomed to hip extension, most people can only get used to the action of knee extension when they go upstairs. The force that drives the whole body upward all pressed on the knee joint, you do not hurt who is injured. To sum up: one of the culprits of knee injuries on the stairs – disuse of the hip extension function, over-reliance on knee extension devices. Cause 2: Premature forward shift of the center of gravity leads to greater pressure between the patella and femur, and a greater angle of knee flexion when extending the knee, making it easier to cause knee injuries. Summary: The second culprit of knee injury on stairs – premature forward shift of the center of gravity and excessive knee flexion angle. Cause of injury three: some people are accustomed to climbing stairs with only the forefoot on the ground, so that the lower leg is equivalent to the distal end is not completely fixed, resulting in the knee and hip extension efficiency decreased, the ankle joint is also more likely to be injured. Summary: stairs hurt the knee culprit of three – not with the full foot on the ground. Cause of injury four: many people have the habit of walking and climbing stairs with an inward or outward eight, causing the lower limb force line is not correct, the patella on the femur slide track is affected, thus causing joint injury. Summarize: stairs hurt the knee culprit four – lower limb force line is not correct. Summarize the four culprits, you can naturally find the correct way to go up the stairs without hurting your knees: more practice using hip extension muscles to reduce the pressure on the knee extension muscles; back straight, the center of gravity does not move forward prematurely, the knee flexion angle is properly reduced; full-footed landing to provide a reliable far fixation; avoid internal and external eight feet, both feet can be slightly outward, the second toe aligned with the knee. In fact, the action of going up two steps at a time is easier to do these, but more protective of the knee joint. At the same time, this action can be a good exercise hip extension muscle group, to create a pair of buttocks for you! Of course, this is the exercise method for healthy people, if you already have knee pain injury, or to change the exercise method; In addition, the action of going down the stairs is indeed more pressure on the knee joint, the acute period should avoid going downstairs.