Ask your joints first. Older people have less organic matter in their bones, which makes them brittle and prone to fractures; moreover, they have less flexibility and endurance, and their joints wear out faster than younger people. Therefore, we often encounter elderly people who have swollen and painful joints after exercise and seek medical attention. Some of these swollen and painful joints are caused after climbing, some after playing shuttlecock, and so on. During the consultation, people ask many practical questions, such as, “Do I play tai chi?” “Can I pedal a bicycle?” “Is it good to climb a mountain?” “What kind of health exercise is good?” And so on. In fact, the answer to these questions is not absolute, climbing mountains with fresh air, sunshine, trees, flowers and plants, etc., the elderly strolling in the mountains, is very good for mental and physical health, if the knee cartilage degeneration, as long as the walking time is not long, pay attention to rest in the middle, walking gentle slope, it is not easy to appear pain and other symptoms. In the process of playing taijiquan some movements will make the knee joint rotate under weight, which will increase the degree of wear and tear on the joint cartilage, so in the process of exercise, to avoid such movements to complete, the movement does not have to be too standard. And suitable bicycle, swimming and other sports are load-reducing exercise methods, but also pay attention to the intensity of the exercise, etc.. So you should know the condition of your main weight-bearing joint cartilage before you do the exercise in order to protect it during the exercise. Make to the purpose of real sports exercise. Do not be afraid of the reaction after exercise irreversible damage to the articular cartilage in the case of how much stress will occur, there is no clear answer in medicine, there is degeneration of articular cartilage to produce osteoarthritis, it is not do not exercise, you can use to reduce the weight of the joint exercise methods, such as swimming, cycling and do some lower limb weight-bearing exercises, such as eight duanjin, because the nutrition of the articular cartilage is through the movement of the joints to obtain. You cannot stop exercising because of cartilage degeneration in the joints and fear of wear and tear on the joints, but this will accelerate the degeneration of cartilage due to lack of nutrition and make it easier for arthritis to occur and joint swelling and pain. How to grasp the size of the exercise, in fact, there are some simple observations, such as by observing the response after the exercise to adjust the intensity of exercise. Generally speaking, for the muscle soreness that appears at the beginning of the exercise, it is a normal physiological reaction caused by the increase of metabolic products such as lactic acid in the muscles after exercise. You can continue to moderate physical exercise, increase muscle blood circulation, through exercise, muscle pain, soreness instead of disappearing quickly. After passing the acidity and swelling, the amount of exercise can gradually increase. But the exercise, the original disease pain aggravated or the emergence of new pain points is often a warning sign that the exercise does not work. At this point, you should reduce the amount or change the exercise program. If pain occurs in certain areas and cannot be relieved by proper rest, most elderly patients can relieve the symptoms through self-massage or self-application of pain relief creams. Those who can recover within two or three days are normal post-exercise reactions and can continue to exercise. If there is redness, swelling and pain around the joint after exercise, it may be an acute inflammation of joint wear, the principle of handling is to immediately stop the movement of the joint, otherwise it will aggravate the damage to the joint, clearly there is a sprain of the local early can be iced, you can take oral anti-inflammatory painkillers, but it is best to find the cause of sports medicine experts. The reasonably exercised, old and strong To exercise and do not damage the joints, this is a contradiction. In fact, most of the occurrence of osteoarthritis is caused by uneven stress on the bone joints, for example, people with serious flat feet, the ankle joint will have a mild valgus deformity, which will lead to uneven stress on the knee joint during walking, especially the patella is subjected to increased outward traction, which will cause degeneration of the lateral cartilage surface of the patella over time, resulting in patellofemoral arthritis, which can be treated at the same time as flat feet, by strengthening the thighs This is the case when you are treating flat feet, you can reduce the excessive pressure on the lateral patellofemoral articular surface during walking by strengthening the medial thigh muscles. It has also been shown that strengthening the quadriceps muscles can reduce the pressure of the patella on the articular surface of the femur during walking. Therefore, muscle strength training around the joint is beneficial to joint stability and protection of joint cartilage; currently, straight leg raises, sandbag kicks, static squats and power bicycles are used as training methods. It is worth reminding that in quadriceps training, we should focus on the exercise of the medial muscles, for example, in straight leg raise training, we should focus on the elevation of the extended leg external rotation, in power bicycle training, we should select the long arm pedal, so that the knee joint can be fully straightened when pedaling, so that the medial femoral muscles can fully participate in the movement. So as long as the training is proper, not only will it not damage or aggravate arthritis, it will also strengthen the stability of the joint and prevent damage to the articular cartilage.