Do you know why more and more knees have sore, painful, swollen little emotions? Because we humans have evolved to walk upright, the knee every day to bear the weight that should not be, and you do not love it at all! 5 bad habits ruin your knee 1, do not control weight 2, usually do not exercise, the Mongolian exercise overload Lack of exercise, support the joint activities of the muscles are naturally not developed. If you do too much and inappropriate exercise (such as weekend hiking with friends and family) or a fierce competition (we say “weekend athletes”), the knee joint may hurt. Why does it hurt? Because the muscles are overworked, causing fatigue or a potential injury that is not far away. Weekend athletes please note! 3, long-term squatting or standing Need to maintain a long-term squatting or standing and often work with weight, the knee joint is under constant stress. So it is recommended that squatting people (such as welders) is best to find a small bench to sit and work, long standing people (such as teachers) in the work of appropriate walking to alleviate knee fatigue, and some porters to do section force and borrowing (such as with mechanical means). 4, love to wear high heels, muffin shoes Many women love to wear high heels (heel more than 5 cm) shoes or muffin shoes, wear shoes although beautiful, at this time the load on the knee joint is also greatly, a long time damage also followed, in addition to more likely to cause other injuries (such as broken feet). The more you remind people who love sports, you must choose shoes with soft soles and good support, wrapping and comfort of sports shoes, but never the more expensive the better yell. High heels are beautiful, and the joint load is great! 5, do not focus on strength training 1, squatting against the wall back, feet and knees slightly wider than the shoulders, toes forward slightly outward open, slowly squatting (knee tip can not exceed the toe, otherwise it will be on the patellar cartilage, meniscus are causing pressure). The weight is placed between the legs and feels like sitting on a chair. It is recommended to squat at a variety of angles, such as 30°, 45°, 60°, but not more than 90°, and to follow the pain-free principle for each angle. (Angle refers to the angle between the small reverse leg extension and the thigh). Each time hold until exhaustion, repeat 3-5 times, rest half a minute between times. When you can easily complete a certain angle, you can advance to the next angle. You can also increase the weight in this angle to increase the difficulty. 2, knee flexion exercise (with the help of elastic band) sitting, knees naturally bent, feet off the ground, one end of the elastic band fixed, the other end fixed to the ankle. Slowly and forcefully hook the leg backward to the maximum angle, tighten the elastic band. Each time you pull the elastic band, hold for 5 seconds, relax for 5 seconds, repeat 10 times as a group, 2 to 3 groups / day. 3, forked step squat action two legs in front of the front and back is open, hands forked waist, back straight slightly leaning forward, slowly bend the knee to make the calf vertical with the ground, before and at the same time move their own center of gravity to the supporting leg, maintain 5 seconds, after the restoration of the starting position, repeat in turn, double side back in turn. Each side 15 times / group × 2 groups, can easily complete two sets of training can be considered after the hand to increase the weight (dumbbells) to increase the intensity of training. 4, step squat action Select 10-15 cm step, one foot standing on the step, the other foot hanging in the air, the upper body slightly forward, the support leg slowly bend the knee so that the other side of the leg the whole foot lightly touch the ground (can not step on the real), stay 1 to 2 seconds after a rapid straightening of the knee joint is the starting position, a short pause to repeat the action again. The upper body should be kept upright during the drop and lift. Bilateral retreats in sequence, 15 times per side / group x 2 groups, bending the knee down when whistling, rise and recover when inhaling. Can easily complete two sets of training after you can consider increasing the hand weights (dumbbells) to increase the intensity of training. 5, the heel pad action hands fingertips lightly touch the chair in front of the body, slowly tiptoe, maintain 5 seconds and then relax. In the whole process of movement, pay attention to maintain the head up, chest, abdomen and buttocks taut thigh posture. 15 times / group x 2 groups, can easily complete two sets of training after you can consider increasing the hand weights (dumbbells) to increase the intensity of training. 6, quadriceps pulling relaxation exercise prone position, with a rope set on the ankle, pull back with your hands as much as possible, pay attention not to produce significant pain. General stretching 30 seconds rest 30 seconds, 2 to 3 groups can be. Also with the other three ways see the chart below Small reminder – very important!!! Initially, you can try the movements in the text first, feel the operation of difficult movements can be suspended, to have a certain strength base and then practice throughout the article. Complete the above movements as required, 3-4 times a week training, increasing resistance at the appropriate time. The above exercises are suitable for people who do not have a history of significant knee pain and who have certain sporting interests (e.g. running, hiking, climbing, etc.). If you have knee pain, it is recommended that you consult a doctor to clarify the problem and then follow medical advice.