The joint is the pivot of the leg, silently supporting the weight of most of the body, is the body’s important weight-bearing joints. In addition to sleeping, sitting still and other situations, the knee joint is mostly in a high-pressure working condition during the day, bearing the gravity can not be small. Why do people get leg pain when walking up stairs? For example, for a person weighing 60 kilograms, when standing, the weight of the knee is about 60 kilograms; when walking, the weight of the knee is about twice the weight, that is, about 120 kilograms; when climbing hills or stairs, the weight of the knee is increased to 3 to 4 times the weight, that is, 180 to 240 kilograms, which is equivalent to carrying a piano each. We walk and climb stairs easily every day, but the knee joints are under so much pressure, no wonder the knees are so easy to age and get sick! Today, we will talk carefully about how to determine the early degeneration of the knee joints, the health of the knee joint self-testing methods, as well as the way to avoid knee pain, extend the life of the knee. Two signals suggest knee degeneration Knee early degeneration, usually not red, not swollen, usually walk without pain, but if the following situations, we should beware. Signal 1: Unexplained pain upstairs or downstairs Knee joint consists of three bones, connected to the upper thigh is the femur, connected to the lower calf is the tibia, the middle is the patella. When walking on a flat surface, the weight of the body is mainly transferred from the femur to the tibia, and the patella in the middle has a small curvature and a light weight, so there is no pain. When going up and down the stairs, the knee joint has to overcome the body’s gravity and the impact of the movement, coupled with a large angle of joint activity, repeated bending, straightening, patella load significantly increased, and wear and tear is also increased. Originally, our joint surface is protected by smooth cartilage and some lubricating joint fluid, but as we age, the cartilage gradually becomes rough and the joint fluid decreases. At this time, if the joints are heavily loaded, friction is frequent, it will stimulate the cartilage under the nerve endings, so that people feel pain. Signal two: do not press does not hurt, a press on the pain This also indicates that the cartilage surface layer has been degraded, after being pressed, the cushioning effect is reduced, the protective effect on the patella decreased, but also the knee joint distress signal. Knee is good, squat to know In addition to the two signals mentioned above, you can also squat with one leg to determine the knee joint is good or bad. This test saves time and money, do not need to go to the hospital, can be completed at home. Single-legged squat method: 1, in the absence of any weight, also without the use of external forces, one leg standing, slightly bent at the knee, the other leg is bent, toes slightly above the ground, to maintain this posture, and then the entire body as far as possible to squat down, the process is slow, as far as possible to maintain body balance. 2, after a few seconds, and then stand, back to the initial position. Judgment 1, some people because of poor body balance, resulting in the whole movement can not be completed coherently, or squatting in the pressurization overload, short-term intolerance, soreness and swelling phenomenon, which is normal. 2, the key is to pay attention to the squatting process, knee joint pain, only pain means abnormal, need to go to the hospital as soon as possible. Knee pain, some people think that more exercise, some people think that should be quiet. We all have our own views, opinions vary. Knee pain should be nourished and practiced! “Nutrition” refers to the maintenance of joints, such as keeping the joints warm, reducing activities such as going up and down stairs and squatting, and bringing knee pads to protect the knees when exercising. “Exercise” can strengthen your legs and protect your joints. At the same time, exercise can also supply cartilage with nutrients by squeezing synovial fluid. Therefore, the protection of the knee joint is not enough to rely on maintenance, but also to carry out appropriate exercise. But exercise also need to pay attention to the method, so as not to bring more damage to the knee joint! Four actions “protect” joints 1, sitting position stretching knee sitting in a chair, feet flat on the ground, and then gradually lift the leg, the left and right knee straight, and keep the straight leg posture 5-10 seconds, and then slowly down. Alternate legs, repeat the exercise 10-20 times. 2, sitting thigh contraction Sit on a chair, put your feet flat on the ground, then gradually lift your legs and straighten your left and right knees. Hook your toes to the side of your body during the straightening process, squeeze your thigh muscles a little harder at the same time, and try to hold this position for 15 seconds. Then repeat with the other leg. Each exercise 10-20 times. 3, static squat Stand 30 centimeters away from the wall, feet open and hip-width, the direction of the feet and the direction of the knees. Back against the wall squatting, so that the center of gravity to the back, reduce the force of the knee joint. Be careful not to squat too deep, bending the knee about 30 degrees is best, not more than 45 degrees, because the squatting angle is too large to increase the load on the knee joint. Each static squat to the extent that the leg muscles have a sense of soreness, daily morning and evening each practice. Elderly people should pay attention to the static squatting exercise, slowly adapt. 4, finger push calf Sitting in the chair, knees bent, legs slightly divided, the tiger’s mouth of both hands were placed on the inside and outside of the knee, and then the thumb and the rest of the four fingers against the force, along the calf inside and outside to do a straight line to push the action of the finger, as far as possible to push to the ankle. Alternate legs, repeated finger push 10-20 times, and then change legs to repeat the action.