The traditional concept of climbing, up and down the stairs is a good aerobic exercise, can help us exercise the thighs and buttocks muscle groups, at the same time, can also exercise our cardiorespiratory function. But the fact is: climbing stairs and hills is the “dumbest exercise. Stair climbing or mountain climbing is a weight-bearing exercise, the joints below the waist have to bear the weight of their own bodies, especially the knees are the most stressed. When the body climbs up the steps, the weight on the knees will instantly increase to about four times the usual weight. Take a person weighing 60 kg as an example: when walking on a flat road, the knees on each side 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. Degeneration of the knee joint Before the age of 15: The knee joint is in the developmental stage, and most of the growing pains in adolescence occur near the knee joint. 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. Age 30 to 40: The patellofemoral cartilage has developed early and mild wear and tear, and a period of weakness occurs, with short-term knee pain lasting from a few weeks to a few months. Since there is no nerve distribution in the patellar cartilage, only one “warning signal” is sounded during the fragility phase before the full layer wears out, so avoid strenuous exercise during this period. Age 40 to 50: After walking long distances, the inside of the knee joint is prone to soreness, which is relieved by gentle hand rubbing. Since 60% of the body weight is supported by the medial side of the knee, the degeneration of the medial meniscus occurs earlier. Because of the nerve distribution in the meniscus, the pain can be felt during the degeneration process. This phenomenon is a reminder that it is time to start taking care of your joints. Over 50 years old: the knee joint will feel significant pain because the patellar cartilage has reached the end of its “useful life”, the cartilage is worn down and arthritis has developed. This is the time to use your joints sparingly, reduce strenuous exercise, especially stairs and climbing, and use crutches if necessary to reduce the stress on the knee joint. Good exercise habits On the one hand, we need to exercise the muscle groups of the thighs and hips. But on the other hand, we can’t do this at the expense of damaging the knee joint, which has a genetically determined lifespan, and overuse can increase wear and tear on it and make it irreparable. It is not difficult to solve this problem, we just need to change our exercise habits. 1, do not exercise on hard concrete All strenuous exercises on hard ground, such as squatting, frog jumping, running, jumping rope, will increase the wear and tear on the kneecap. Especially squatting and then standing up, the wear and tear on the joints is the greatest. If you have to exercise on a hard floor, bouncing back under the super reaction force, the damage to the joints and bones is considerable. Therefore, it is recommended to do sports only on rubber sports fields. Climbing stairs and hills, it is true that there are many advantages such as enhancing cardiorespiratory function, but the disadvantages are even greater, so that the benefits do not outweigh the losses. So it is not recommended to climb the stairs and hills as a sport. It is recommended to walk more. 2, the most suitable exercise for the knee 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 diabetes, hypertension and other chronic diseases more swimming, good for the whole body. In order to achieve the purpose of exercise, you can choose to swim, cycling, gymnastics and other exercises that are lighter on the joints. Daily protection of the knee joint 1. Pay attention to the knee joint to keep warm, try to wear long pants (for the elderly can also bring knee pads, on the one hand to keep warm, on the other hand to prevent knee injuries), do not expose the knee joint directly to the cold air; 2. Hot compresses: to improve blood circulation, reduce knee discomfort, relieve knee pain and muscle spasm, reduce swelling. Hot towels can be applied wet, but note that heat therapy should be stopped if there is redness and swelling in the joint. 3. Combination of work and rest: avoid excessive weight bearing on the joints, prolonged stay in a certain position, especially less than 90°, do not sit or stand for a long time, and move the joints properly; 4. Weight reduction: obese people should moderate their diet, reduce their weight, reduce the weight bearing on the joints, and consume more food containing protein, vitamins and minerals; 5, to have bad posture should be corrected as far as possible, the use of canes, crutches, reduce the weight of the joint; 6, the reasonable use of support: splints, knee brace, elastic adhesive tape, increase the stability of the joint; 7, strengthen the knee strength exercise: straight leg raising exercises lying on the back, the affected knee straight lift 30 ~ 40 cm, try to maintain this position, can not hold on to rest a moment, the above count 1 time. Then repeat the exercise, 10 to 15 times per group, 2 times a day. If you can hold on for more than 1 minute, you can carry out weighted straight leg raise exercises. 8, strengthen the knee joint range of motion training: whether you now have knee discomfort, this exercise will suit you, because this exercise: no need to go out, no equipment, no damage to the knee, but also exercise to the knee! Method: (1) Find a chair that you can lean back in and sit with your hips back against the back of the chair. Hands on the back of the chair, back cushion; (2) under the thigh pad a bath towel, can also be several bath towels and towels bundled together, as long as thick enough, bundled solid can be, the purpose is to cushion the knee high; (3) sitting upright, straight back, two feet hanging put, a natural sway in front of a back. Do not need to swing too drastically, lightly shake ah shake on it! This seems to be a very simple move, but it is very helpful to strengthen the knees. For example, if you can shake up to 4,000 times a day, the exercise effect will be more powerful than running! People with old knee injuries can use the healthy foot to drive the painful one, and sway back and forth naturally, which can gradually restore the knee to health.