As the old saying goes, “people get old from their legs first, and their legs get old from their knees first.” After the age of 60, the earliest and most problematic of the major joints in the body is the knee. Surveys have shown that the prevalence of knee problems among people over 65 years old is over 60%. Therefore, everyone should pay attention to the protection of the knee joint from early childhood, so that the joint can grow old more slowly. Especially the middle-aged and elderly people should pay special attention to the care of the knee joint. The knee joint is the largest and most complex joint in the human body. The knee joint is a hinge joint, and it is one of the few joints that can only move in one direction. It is also the largest weight-bearing joint in the body. The human knee joint consists of the lower femur, upper tibia, patella, as well as joint ligaments, tendons and joint capsule. Knee joint surface: 1. medial meniscus, larger, “C” shape 2. lateral meniscus, smaller, “O” shape Shorthand: inner C, outer O 1. According to research, our knee joint only has about 15 years of “good time”, and the rest of the time will have different pain for different reasons. 1. Before the age of 15: The knee joint is in the developmental stage, and most of the growing pains of adolescence occur near the knee joint. 2. From 15 to 30 years old: The knee joint is in “perfect condition” and works tirelessly. As long as the knee joint tissue is not damaged, it is basically not felt. 3, 30 ~ 40 years old: patellofemoral cartilage has produced early mild wear, there will be a period of vulnerability, short-term knee pain, lasting a few weeks to a few months, some people will not even notice. Patellofemoral cartilage is a 3-5 mm thick layer of hyaline cartilage in the human knee joint that cushions the knee joint from the impact of movement. However, because the patellar cartilage has no nerve distribution, it will only sound an “early warning signal” once during the vulnerable period before the full layer wears out, and strenuous exercise should be avoided during this period. From this time on, the use of the knee joint can no longer be arbitrary. 4. 40-50 years old: After walking long distances, the inside of the knee joint tends to become sore and painful, which is relieved by rubbing it with your hands. In the knee joint, the role of the meniscus is to cushion vibration and maintain stability. Since 60% of the body weight is supported by the medial side of the knee joint, degeneration of the medial meniscus occurs earlier. Because of the nerve distribution in the meniscus, people can feel soreness and pain during the degeneration process. The arrival of this phenomenon reminds people that it is time to start taking care of their joints. 5, 50 years old and above: the knee joint will feel obvious pain, this is because the patellar cartilage “life” has reached, the cartilage full layer wear, arthritis has been produced. This is the time to conserve the use of the joint, reduce strenuous exercise, especially stairs and climbing, and use crutches if necessary to reduce the pressure on the knee joint. Knee related diseases People who play strenuous bouncing sports for a long time can easily damage their knee joints. The main symptoms include synovitis, cruciate ligament tears, meniscal damage, cartilage damage, etc. People with frequent cold stimulation of the knee are prone to chronic knee diseases, such as pigmented villous nodular synovitis, chronic synovitis, etc. The most important ones are: arthritis 1, rheumatoid arthritis 2, reactive arthritis 3, gouty arthritis 4, traumatic, osteoarthritis and septic arthritis Knee injury performance 1, knee pain: when mild ligament sprains, pain is often sudden somewhere in the knee, but often Immediately alleviate, can continue to adhere to the game; such as the injury of the knee with a popping sound, accompanied by a limited tear-like pain, the affected limb can not hold the weight, can not walk, suggesting that the ligament may occur completely torn or joint injury of the knee. 2, knee swelling: knee sprain, swelling is light, confined to a certain place; if the ligament is completely torn, the local swelling is larger, and there is subcutaneous bruising, floating patella test positive. 3.Knee movement disorder: after the injury, the muscles around the knee joint muscle spasm, so that the knee joint in a mild flexion position, but the patient can take the initiative to slowly extend or flex the knee joint to the normal range. 4, knee joint interlock: joint interlock is seen in partial meniscal tears, cruciate ligament rupture, medial collateral ligament rupture; medial collateral ligament severed ends embedded in the joint space and caused. How to prevent? A, the maintenance of the knee 1, pay attention to the protection of the knee, do not get cold, moisture, trauma …… 2, pay attention to weight loss: obesity is a major killer of damage to the joints, research shows that obese people in the middle-aged and elderly, the highest chance of knee arthritis can be as high as 64.5%, while the normal weight of the disease rate of only 34.9%. Research shows that arthritis patients if the weight loss of 6.8 kg, joint injuries will be reduced by half. 3, before exercise to fully warm up, in addition to other joint activities, knee joint activities are particularly important: two hands on the two knees from the inside to the outside of the smooth winding activities, and then from the outside to the inside of the reverse winding activities, and then the two legs side by side a smooth, a reverse a smooth winding activities until the two knees are hot. 4, the movement of the knee and foot try not to form an angle (internal and external angle), try to maintain the same (knee and toe direction consistent). 5, bend the knee action as far as possible to keep the knee drape does not exceed the toe, more than the toe is more than the center of gravity in the anterior ligament of the knee, a long time can cause disease 6, after exercise must be played leg relaxation, to promote blood circulation to speed up, meridians smooth, Chinese medicine believes that “through is not pain, pain is not pass”. 7, knee pain can use Chinese medicine “bone water” “safflower oil” external rub, can also take a hot bath or internal consumption of Chinese medicine Panax ginseng powder. 8, diet: control their own dietary structure (acid-base balance) beneficial to patients with osteoarthritis food, flavonoid-rich fruits, such as cherries, blackberries, mulberries and other dark purple berries or nucleated fruits; post-menopausal women, it is appropriate to eat more phytoestrogen-rich foods, such as fennel, celery, soybeans, nuts, whole grains and apples; older patients with osteoarthritis with osteoporosis should eat calcium-rich Food rich in calcium, such as milk, fish and shrimp, soy products, etc. Second, functional exercise 1, side lying exercises: left side lying, knees slightly bent, heels together. Head resting on the left arm, eyes looking straight ahead. The right hand holds about 1 to 2 kg of weight, placed on the outside of the leg, and then the abdomen tense, the buttocks tense, try to lift the right leg of the knee, lift the leg when the body does not move, adhere to a few seconds, put down, repeat the exercise 15 times, change legs. 2, leg lifting exercises: stand behind a solid bench or steps, right foot on (heel do not hang), and focus the weight on the right foot, the body is raised, the left foot toes contact the step, adhere to 1 ~ 5 seconds. Then lower the left foot, lightly buckle the ground, repeat 8 to 10 times for the leg. 3, bridge exercise: lying flat on the ground, knees bent, feet apart, the same width as the hips, arms on the sides. Slowly lift the hips, smoothly leave the ground, and then slowly put down, repeat 15 times. 4, leg extension exercise: lying flat, knees bent, feet flat on the ground. Extend the left leg, set into the stretching strap or towel, hands grasp the ends of the strap. Pull the leg to the chest with the strap, and then force the calf straight, hold for 10-30 seconds to exercise the calf muscles and hamstrings, repeat the action 3-5 times, and then change legs. Third, pay attention to the details of long hours of ambulatory work, always maintain a posture, or walking, squatting, carrying weights for too long, or lifting heavy objects too hard, etc., is also the most common cause of injury to the knee joint. Therefore, it is important to pay attention to maintaining the correct posture at work, avoiding long walks, squatting and standing, and avoiding excessive force in lifting heavy objects to place accidental damage to the knee joint due to falls and other reasons. The elderly should pay attention to: not climbing high buildings, climbing stairs when the pressure on the knee joint to more than three times their own weight, long-term, will increase the damage to the knee joint. Especially for the elderly who already suffer from osteoarthritis, osteophytes and other diseases, going up and down the stairs can further damage the knee joint. When climbing to protect the knee advice 1, pay attention to the method: the center of gravity and slightly lower, the front foot stand well before the center of gravity to move over (not the center of gravity on the front foot down to smash) to maintain a foot always supported on the ground. Do not run and jump, slow, be careful and look at your feet. 2, reduce weight-bearing. Generally carry more than 1/4 of your body weight, downhill to control the pace from the perspective of protecting your knees, special circumstances do not carry more than 1/3 of your body weight. 3, before climbing to do a full preparation activities, including stretching, so that joints, muscles, ligaments and so on to get a good warm-up. You can also use both fingers to rub the lower edge of the knee to promote the secretion of joint lubricating fluid. 4, use knee pads and hiking poles. Hiking poles to choose adjustable, preferably two, the upper arm as much as possible to share the weight of the legs. 5, do not pursue speed. Choose the route according to your ability, do not overspend their knees. 6, wear shoes suitable for hiking, generally soft land, grass, gravel slopes, snow are relatively friendly to the knee, but pay attention to non-slip. 7, do not “lock joints” (stretch the legs straight) when the thighs are overworked, walking will unconsciously lock joints, which can reduce the burden on the thigh muscles, temporarily relax the muscles, but it is easy to cause knee strain, knee impact injury, ankle strain and ankle sprain. 8, strengthen the strength of the leg muscles. Usually strengthen the quadriceps (front of the thigh) and cruciate ligament exercise. 9, knee injury, do not climb again. Quadriceps exercise method: put a thin pad behind the knee and press down, so that the calf produces the tendency to lift upward away from the bed, can experience the tightness of the front side of the thigh can be, and hold 10S, rest 10S, repeat 30 times / hour.