For the lack of sustained exercise time for the public, climbing stairs or climbing mountains has become their favorite way to exercise. But climbing stairs or climbing is the “dumbest sport”. Climbing stairs, in the end is not a good exercise? Excessive climbing stairs lead to knee injuries Climbing stairs or climbing belongs to the weight-bearing exercise, the waist below the joints have to bear the weight of their own bodies, especially the knees are subjected to the most force. When the body climbs up the stairs, the weight on the knees will instantly increase to about 4 times the normal weight. A test pointed out that a person weighing 60 kilograms, for example: when walking on a flat road, both knees are loaded with 60 kilograms each. Climbing stairs or mountains, the knee weight instantly becomes 240 kilograms, equivalent to the left and right knee each carrying a piano. Moreover, the faster the speed, the greater the pressure on the knees. It can be said that weight is the biggest enemy of the knee joint. Climbing stairs or climbing, the knee, in addition to increased weight-bearing, but also before and after the movement, lateral twisting, especially the front of the knee joint patella part of the greatest pressure, the meniscus and other soft tissues of the joints will also cause wear and tear. Special reminder: the pressure on the knee, with the foot bending angle has a relationship. Climbing high, the more bent the knee, the knee joint and bone contact area is small, the greater the pressure. Therefore, usually up and down the stairs or do squatting exercise, the degree of knee bending should not be more than the toes, should use the thighs and hips to push the power, so that is not easy to cause knee injury. Climbing stairs or climbing mountains does have many advantages such as enhancing cardiorespiratory fitness and consuming calories, but the disadvantages are so serious that the loss really outweighs the gain. Therefore, patients are not advised to take stair climbing or mountain climbing as exercise. How to protect your knees? [Diet] 1, control the amount of meals Obesity is the enemy of the knee joints, to protect the knee joints, we need to maintain a normal body weight, to avoid increasing the burden on the knee joints due to obesity. Therefore, it is recommended to have a low oil, low fat, low calorie diet, eat more fruits and vegetables, and control the intake of staple food. 2, eat more calcium-containing foods Calcium can effectively protect the knee joint, should be based on dietary supplements, pay attention to balanced nutrition, eat more dairy products (such as fresh milk, yogurt, cheese), soy products (such as soymilk, soybean flour, tofu, bean curd, etc.), vegetables (such as carrots, cabbage, small greens) and nori, seaweed, kelp, shrimp, fish and other seafood, and at the same time, more sunlight in order to promote the absorption of calcium. [Sports] 1, exercise according to strength, a lot of knee injuries are caused by improper exercise, to choose the right sports for their own conditions, according to strength, step by step, long-term persistence. 2, swimming, bicycle protection of the knee Walking, slow walking, walking forward, backward walking alternately, and indoor bicycle, swimming, high leg and other sports multiple combinations, is the best way to protect the knees, they are the best way to protect the knees of the minimum damage. 3, daily leg lifting can protect the knee Normally you can do more leg lifting to enhance the strength of the quadriceps muscle on the front side of the thigh and the biceps muscle on the back side of the thigh, thus increasing the stability of the knee and slowing down the wear and tear of the joints. Lifting training is simple and easy to operate, when you sit in a chair, one leg naturally on the ground, the other leg slowly raised, and the body to form a 90-degree right angle, in the air for 1 minute, and then naturally on the ground, change the other leg lifting, can effectively protect the knee joint. [Living] 1, reduce squatting and kneeling From clinical observation, knee disease patients more women than men, one of the important reasons is that women squat more times in their lives, and squatting and kneeling on the knee joints are more damage. Therefore, to do less long-term squatting and kneeling action, don’t squat to do housework or kneeling to wipe the floor, and like to play tai chi for the elderly, don’t force squatting too low. When standing up and sitting down, pay attention to let the knee joint slightly appropriate repeated bending a few times, and then stand up or sit down, is conducive to the protection of the knee joint. 2.Prepare a pair of knee pads Cold and frozen joints can induce joint inflammation, so pay attention to keep warm and avoid too humid environment. Wearing a warm knee brace is an easy and effective measure for the elderly to protect their knees. Need to be reminded that can help the leg force sports knee pads, it is best to wear only in sports, usually do not wear, so as to avoid the knee joints dependence on it, become more and more fragile. 3, don’t be too thin on the bottom of the shoes It is best to wear comfortable, elastic sports shoes when you exercise to reduce the pressure on the knee joint. In daily life, the heel of the shoe is 2 to 3 centimeters, and the sole of the shoe should not be too thin, otherwise it will bring adverse effects to the knee. 【Nudging】 1, remember the three “knee points” with a scientific method to the knee massage, is also a good way to maintain the knee. Massage leg acupoints to the outside of the knee joint foot Sanli (four cross fingers below the eye of the outer knee), the inner sea of blood (lower limb taut, the upper side of the knee joint muscle at the highest place, within the sea of blood), the back side of the commission (popliteal fossa behind the knee in the middle) based on each point for 1 minute, the three acupoints take turns to press the three times to the slight soreness and swelling is appropriate. 2.Points and kneading pain points If there are pressure points around the knee joint, use the thumb and forefinger to press and knead in the pressure points, such as the inner and outer knee joint, patella and popliteal fossa behind the knee, etc. Each pain point is from light to heavy. Each pain point from light to heavy, and then from heavy to light kneading for about 1 minute, can promote the absorption of inflammation at the pain point, and loosen the adhesion. 3, pinch the quadriceps muscle with the thumb and the rest of the four fingers relative to pinch the quadriceps muscle (i.e., the front of the thigh thick muscle) for about 3 minutes, to the degree of slight soreness and swelling.