Climbing is not good for protecting the knee The knee is one of the joints that carries the most movement and weight in the body. Generally speaking, twisting is most likely to lead to knee injury. Movements like some dunking, especially some diagonal cuts, turns and corners in sports like soccer and basketball, are more likely to cause knee injuries. Sports like running, where the route is straight, will cause fewer injuries. Although climbing is a good way to exercise, but it is not conducive to protecting the knee joint. Because, when climbing, the knee joint weight is basically its own weight, and when descending, in addition to its own weight, the knee joint has to bear the force of the downward stroke, such impact will increase the damage to the knee joint. The friction between the patella, meniscus and joint surface increases, which can easily cause injury. There is no such thing as “running knee” Some people worry about “running knee” when they run a lot. In fact, there is no such thing as “running knee”, at least not in our clinical practice. If you feel discomfort, it is usually cartilage injury, tendon end disease, synovitis and so on. In fact, as long as the amount of exercise is well controlled, running rarely causes injury. All exercise should be moderate, I summed up the four words: the ability to do. Do not always compare yourself with athletes. Professional athletes train their muscle strength, flexibility, body coordination, balance and so on every day, they have a good understanding of their anatomical structure, functional state and common sense of injury prevention and treatment. In addition, professional athletes usually have a strong medical and rehabilitation team behind them. These are conditions that ordinary people do not have. Therefore, the average sports fan should always remember that sports are a great way to add fun and health to our spare time, and not to put the cart before the horse. Synovitis can not be treated, Yang Yuping reminded that if you feel pain and discomfort in the knee joint, take a break, do not exercise for a while, rest until the pain subsides or disappears. If you have an acute injury, such as a ligament injury, you will have to rest for at least three months. As the saying goes, “it takes 100 days to break a bone”, and we still have to follow these rules. Many people think that synovitis should be treated quickly, such as taking synovitis pellets, etc. Is this correct? Many people say “I have synovitis” and have to treat synovitis, but in fact synovitis is only a result, not the cause of the disease. In fact, we should treat the root cause. Synovial membrane is very special. Synovial membrane is actually the inner layer of the joint capsule. Synovitis is caused by the stimulation of other tissues, if we all go to treat synovitis, the most typical example is to eat synovitis pellets or something, this is the practice of treating the symptoms but not the root cause, and do not look at whether the meniscus is bad, and do not look at whether the ligaments are broken blind treatment, certainly not cure. Acute sprains, follow the “police” principle No matter what kind of knee sprain occurs, the initial symptoms are likely to be pain, swelling, affecting walking and sports, etc.. Usually, after a few days of rest, there is temporary relief. However, many disorders do not actually recover, but merely do not hurt or swell. Therefore, it is recommended that no matter what form of apparent sprain of the knee occurs, you should go to the hospital to see a sports medicine professional or an orthopedic surgeon for any treatment that needs to be done early to avoid delays. Of course, you can do ice packs, brake rest and other protection before going to the hospital, which usually helps a lot. Regarding the response to joint sprains, we used to think that after an injury, you should be in a cast, and you should not step on the ground or move around at all, and you should rest. As a result, after a long period of practice, it has been proven that it is better to move moderately. In the case of pain can be tolerated, moderate activity will be faster than complete braking recovery, which has become the POLICE principle. Very not recommended to use treadmill Many people, especially white-collar workers, are keen to do fitness card, run on treadmill in the gym, or purchase treadmill at home, a run is an hour. Running on the treadmill, how much damage to the knee in the end? It is highly not recommended to use treadmill running, treadmill for knee wear is particularly large. The biggest problem with the treadmill is that it is a fixed speed, and if you slow down a little, you will fall off the treadmill. But think about it, always according to the same speed, a run on a half an hour, an hour, can not stand it? If the coordination of the knee joint and muscles can not keep up, it will form shock damage to the meniscus and cartilage of the knee joint. Wearing knee pads while exercising is also a misconception Some people wear knee pads or something when exercising, it is best not to wear them. Only injured people need to wear them, we ordinary people can not wear them or not. The reasoning is simple, the CELL magazine recently published an article, the article through the study, know that the environment for human health is far greater than the influence of genetics. In other words, to grow up healthy in this society, we must adapt to our environment and not just rely on genetics. Going back to the activity thing, you have to let your knees adapt to this impact from the outside world for your knees to be strong and good. You can imagine that your knee will not get better if you strap on a knee brace as soon as you get on the field. Without the process of adaptation, then you will never improve. To protect the knee joint, swimming is the best. What is the best exercise for the knee joint? Swimming is the best way to protect your knee joint. Running and walking are also fine, but it is better not to climb mountains. Climbing stairs is fine for normal people, but it is not good for people with bad knees. Wearing high heels is very bad for the knee A study in Taiwan showed that when women wear high heels up and down the stairs, the weight on the patella can reach 7 to 9 times the weight. Wearing high heels often has a lot to do with chondromalacia of the patella in women. Patellar chondromalacia refers to the degeneration of patellar cartilage caused by wear and tear and trauma, which usually manifests as pain in the front of the knee, dull pain and friction when pressing on the patella, and knee pain when going up and down stairs, especially when going downstairs. In addition, excessive obesity can also damage the knee. The joint is the same as the pulley, the top is pulling it, the greater the weight below, the greater the parallel force on the leg. Protect the knee: do not rely on protective gear rely on muscle How to protect the knee joint and prevent knee injury in life? One is to pay attention to control the amount of exercise, if you feel pain in the knee to rest. In addition, it is important to note that we want to avoid knee injuries. We don’t rely on protective gear to protect our knee, but on our muscles to protect it. Usually practice more muscle strength, in addition to your reactivity, sensitivity and so on. Of course, you also need to learn to pay attention to rest, too much practice is not good. In addition, the knee in the cold winter is more prone to injury, so winter and spring, should also pay attention to knee warmth. It is both reasonable and easy to adhere to because it uses a stationary exercise method. In addition, this way can be exercised anywhere and does not require auxiliary equipment, so it is very feasible. Not only can it cure diseases, but it is also a very good exercise method for those who usually do not exercise much to improve their muscle strength and ability. Specific exercises are: back against the wall, feet apart, the same width as the shoulders, and gradually stretch forward, and the body’s center of gravity between the formation of a certain distance, about 40 to 50 centimeters. At this point the body has been presented with a squatting posture at the same time, so that the long axis of the lower leg is perpendicular to the ground. The angle between the thighs and calves should not be less than 90 degrees. Generally each squat to the end of an inability to hold, rest 1 to 2 minutes, and then repeat. Repeat 3 to 6 times a day for the best. In addition, the angle of the squat is very delicate, because the maintenance of the posture of the muscles have a “spillover effect”, simply put, each part of the muscle only in a certain range of angles to maintain the role of posture. Therefore, it is best to do squatting at different angles. For example, 30, 60, 90 degrees 3 angles, the effect will be better. When squatting, it is best to do it at an angle that does not cause significant pain. Otherwise, improper practice will aggravate the injury. How can I avoid knee injury in opposing sports? For the general population, exercise must be within their capabilities. If you think the ball is out of reach, why are you reaching it? You have to go up to reach, then you can only be injured. Like those confrontational sports, people are obviously much fatter than you, you have to collide with him, then he will have to hit you fly. Most injuries are caused by how? Measure up and you will rarely get hurt. So, in terms of hardware, it is recommended to try to choose a professional sports field and sports equipment. Shoes are very important, which sports, try to use professional shoes, which will reduce the chance of injury. In terms of skills, try to follow the standard, professional movements to train, to reduce sports injuries. In addition, it is beneficial to do some warm-up exercises before exercise and some stretching and relaxation after exercise. In some ball sports, try to avoid twisting, especially inappropriate twisting.