After entering the “vernal equinox” festival, Lingnan also has spring rains, dampness is particularly heavy, and the middle-aged and elderly people who originally have knee arthritis back and leg pain more frequently. The traditional concept of climbing mountains and stairs is a good aerobic exercise that can help us exercise the muscle groups of the lower limbs and also exercise our heart and lung function. Climbing hills and stairs is a sport that does far more harm than good, and in this season of heavy dampness, it is especially important to learn to keep the knee joints warm and cherish them. Stair climbing or mountain climbing is a weight-bearing exercise, and the knee joint, as a weight-bearing joint, is particularly stressed. When the body climbs up the stairs, the weight on the knee instantly increases to about four times the normal weight. Take a person who weighs 60 kg as an example: when walking on a flat road, each knee will bear 60 kg of weight. When climbing stairs or hills, the weight on the knees instantly becomes 240 kg, equivalent to carrying a piano on each knee. Moreover, the faster the speed, the greater the pressure on the knees. All strenuous exercises on hard ground, such as squatting, frog jumping, running, jumping rope and dancing, will increase the wear and tear on the kneecap. In particular, squatting and then standing up will cause the most wear and tear on the joints. The articular cartilage is about 1 to 2 millimeters in size and serves to cushion the pressure and protect the bones from breaking. It is equivalent to the rubber on the runway, can help us cushion the up and down movement of a force, and thus to protect our joints. Studies have shown that regular wear of high heels can significantly alter the normal function of the ankle joint, which must be compensated for by the hip and knee joints to maintain a stable gait while walking. Prolonged tension and stress can lead to degenerative joint changes in the joint cavity, inducing knee osteoarthritis with deep joint pain, swelling, and limited joint movement. Sitting for a long time without moving, first of all, will lead to poor blood circulation, and secondly, maintaining a sitting posture for a long time will easily cause uneven pressure on the joints, leading to joint inflammation, such as sitting with the knees bent for a long time (about 90 degrees), which will cause damage to the cartilage due to the “medial crease” being pinched by the cartilage on both sides for a long time, leading to the problem of degenerative arthritis at a young age. Degenerative arthritis is a problem at a young age. Since climbing mountains, stairs, running on flat ground, high heels, and sitting still can induce osteoarthritis in the knee, what exercise is to extend the life of the knee? 1, for the average person, the most beneficial exercise for the joints is swimming. In the water the body is parallel to the ground, the joints are basically not weight-bearing. People with chronic diseases such as diabetes and hypertension swim more, which is good for the whole body. In order to achieve the purpose of exercise, you can choose to swim, cycling, gymnastics and other lighter weight-bearing exercises for the joints. 2, a little more for the knee muscles, such as the elderly can sit on a chair, straighten a leg, the back of the foot and calf into 90 °, take the “hoe foot” position for 1 minute, often do this action, you can improve muscle strength and muscle balance, so as to achieve the role of joint protection. 3, in addition, you can also do more reverse movement, such as stretching, backward and other movements, such as walking backwards, calf stretches, etc., to strengthen the strength of the muscles on the back of the calf, to achieve the overall balance of muscle strength, but we must pay attention to the gradual, do not be too hasty. Protecting the health of the knee joint is the same as doing a good job, you have to pay for it and keep exercising to experience the joy of health. In outpatient clinics, we often see many patients with knee pain that affects their work progress and mood, and the negative effects of the chain reaction are numerous. The best health care practitioner is yourself. If you have knee pain and other symptoms, you should actively seek medical attention. The treatment methods for conservative treatment of the knee joint include: small needle knife therapy, external ironing with Chinese herbal five seeds, Chinese herbal point injection, acupuncture and massage, physiotherapy rehabilitation, functional exercise, etc.; for surgery: minimally invasive surgery (knee arthroscopy, high tibial osteotomy, knee joint unicondylar replacement surgery, etc.), total knee joint replacement surgery, etc.