Climbing stairs to lose weight effect is good, but some friends reflect climbing stairs to lose weight knee pain, this is how it is? The following lady also encountered such a situation, how to prevent it? Let’s take a look. Ms. XX, a 28-year-old woman who rarely participated in sports activities in the past, wanted to lose weight by exercising, so she took climbing mountains and stairs as the main way. However, after a period of time, she found that she had significant pain in her knees, especially when going down the stairs and down the hill. The pain gradually worsened, and sometimes squatting was affected. So I went to the hospital, and after a physical examination and an X-ray, I was diagnosed with chondromalacia patellae, also known as chondromalacia patellae. 1. What exactly is cartilage? Figuratively speaking, it is a bit like the world-famous ceramics created by our ancestors. It has a smooth surface, white color, brittle texture, but has a very perfect arc structure, so only normal cartilage can ensure that we humans can bend the knee joint numerous times a day. In simple terms, “softening” means that the cartilage is softer and cannot withstand the pressure it should; “damage” may mean that the surface is worn or even depressed. As you can imagine, how can such an uneven surface guarantee the requirements of our large number of knee activities? 2. Why do climbing hills and stairs cause chondromalacia patellae? When we climb hills and stairs, the knee joint is often in a state of flexion. Medical research shows that when the knee joint is flexed, the pressure on the patella can reach more than five times the weight. Therefore, excessive climbing and stair climbing can easily lead to the occurrence of “chondromalacia patellae”. Especially for women who have poorer relative muscle strength than men, it is more likely to develop. According to a survey, the incidence of chondromalacia patella can be as high as 50% in women between the ages of 30 and 40. How do we treat chondromalacia patellae? Don’t worry, I can provide you with a very simple and effective exercise prescription here – the static squat. This is a very simple and effective treatment method that we at the Institute of Sports Medicine have come up with from years of clinical work. Through this method to increase the muscle strength of the front of the thigh, thus reducing the pressure on the patella during the half squat, which can play a very good role in protecting the patellar cartilage. If you insist on exercising, you can play a preventive role as well as a good therapeutic role for those who already have the disease. In fact, such a method is often used in many national sports teams. For the people, this method is simple and easy to learn, especially for busy, lack of exercise time for young people, as well as the vast majority of the elderly. This method of squatting, because of the use of stationary exercise, does not increase joint damage, generally does not cause pain, so it is both reasonable and easy to adhere to. In addition, this approach can be exercised anywhere, and does not require auxiliary equipment, so the feasibility is very high. When you get older, many older people have sore knees. Here is a very simple practice, only 3 minutes a day, adhere to a period of time, the symptoms of knee pain will be significantly improved. The specific practice is: in a relatively spacious space at home, put on loose clothing, take off shoes, lie on your back on the floor, both hands naturally on the left and right sides of the body. One leg knee bend, so that the angle between the thigh and calf is less than a right angle, the other leg straight, the straightened leg upward, about 10 centimeters from the ground, keep it still for about 5 seconds, and then slowly put it down back to the lying position. Rest 2-3 seconds, then lift the leg upward, repeat the same action, repeatedly do 20 times, get up. If you usually have back pain, you can also sit on a chair. The specific method is: shallow sitting chair surface slightly higher chair, one leg of the knee bent, so that the thigh and calf is 90 degrees, the other leg straight, ankle natural bend, heel on the ground, toes off the ground. When lifting the straight leg upward, be careful not to bend the knee. When the heel of the straight leg is about 10 centimeters from the floor, let it rest for about 5 seconds and then slowly lower it. Rest for 2-3 seconds after the heel hits the floor, and repeat 20 times. The above exercise to 20 times as a group, morning and evening to do 1 group, that is, 1 day to do 2 groups.