Our knees are very fragile, they bear the weight of the whole body, increasing weight, improper fitness, etc. can make it overwhelmed with various problems or pains. How to take good care of the knee? Diet 1, control the amount of meals Obesity is the enemy of the knee, to protect the knee, we must maintain a normal body weight, to avoid the burden of obesity to increase the knee. Daily life is recommended low oil, low fat, low calorie diet, eat more fruits and vegetables, and control the intake of staple foods. The British “Daily Mail” has recently identified the weight loss effect of the best nine kinds of natural food, they are: apples, red peppers, seaweed, green tea, eggs, lemon, water, garlic, cinnamon, you can eat more in moderation. 2, eat more food containing more calcium calcium, can effectively protect the knee joint. It 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 rape) and seaweed, kelp, shrimp, fish and other seafood. At the same time, more sunshine to promote calcium absorption. Living 3, reduce squatting and kneeling From clinical observation, knee disease patients are more women than men, one of the important reasons is that women squat more often in their lives, and squatting and kneeling on the knee joints are more damage. Therefore, do less long-term squatting and kneeling. Don’t squat to do housework or kneel to scrub the floor. Elderly people who like to play tai chi should not be forced to squat too low, and it is good to stand and play high tai chi. When standing up and sitting down, pay attention to let the knee joints slightly appropriate repeated bending a few times, and then stand up or sit down, is conducive to the protection of the knee joints. 4.Prepare a pair of knee pads Cold and freezing 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. 5, don’t be too thin on the bottom of the shoes It is best to wear comfortable, elastic sports shoes when exercising to reduce the pressure on the knee joint. In daily life, the heel of the shoe to 2~3 centimeters is appropriate, the sole should not be too thin, otherwise it will bring adverse effects to the knee. Exercise 6, exercise within the limits of strength Many knee injuries are caused by improper exercise. For example, people who usually seldom exercise suddenly participate in strenuous exercise, which is very big damage to the knee joint. Usually less exercise, leg muscle strength is weak, the knee joint itself is very fragile, coupled with the movement of its fierce impact, easy to lead to joint damage. Therefore, we should choose the sports suitable for their own conditions, according to their ability, step by step, long-term persistence. 7, swimming, bicycling to protect the knee Walking, slow walking, walking forward, backward walking alternately, and indoor cycling, swimming, high leg and other sports of the pluralistic combination, is the best way to protect the knee movement, they are the least damage to the knee. While hiking, jumping rope, climbing stairs, squatting, running, especially when going downhill and down the stairs, the knee joints are under the greatest pressure, obese people should reduce the knee joints of these pressurized sports, can be changed to swimming, cycling to lose weight, and pay attention to training the thighs strength, in order to share the pressure on the knee joints. Need to be reminded that, if you feel uncomfortable during exercise, you should do what you can, take a break immediately to avoid excessive use of the knee joint. 8, every day to lift the leg can protect the knee Normally can do more to lift the leg action, can enhance the front of the thigh of the quadriceps muscle and the thigh of the back of the biceps femoris strength, so as to increase the stability of the knee joint, slow down the wear and tear of the joints. The following 3 small knee exercises are easy to perform and very helpful in strengthening the knee joint. 【Knee exercises 1 straight leg raise】 1, lie flat on the bed, hands on the chest, both legs to keep the knee straight. 2, slowly raise the right leg, stay in the high place after 10 seconds slowly down. 3, repeat this action 10 times, and then switch to raise the left leg, 3 times a day. When you sit, you can also do this: 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, for the other leg raised. This action can be done as long as sitting, unlimited time and place. It can well exercise the quadriceps muscle, maintain the elasticity of the knee joint, promote metabolism, and effectively protect the knee joint. 【Knee Joint Exercise 2 Quadriceps Static Exertion Exercise】 1, lie flat on the bed, put a tightly rolled towel under the knee of the right leg. 2, with the back of the knee top pressure on the towel, at this time should feel the front thigh muscles (quadriceps) tense. Maintain this position for 10 seconds, relax the muscles. 3, repeat the action 10 times, and then change the left leg to repeat the action, 3 times a day. [Knee exercises 3 popliteus static exertion exercise] 1, lie flat on the bed, right leg knee bent, put a tightly rolled towel below. 2, heel down top, so that the back of the thigh muscles (hamstrings) tense, maintain this position for 10 seconds, recovery. 3, repeat 10, and then change the left leg to repeat the action, 3 times a day.