1, climbing is not conducive to protecting the knee
The knee is one of the joints with the most movement and the most weight on the human body. Generally speaking, twisting is most likely to lead to knee injury. Like some buckle action, especially in soccer, basketball and other sports some diagonal cut, turn, turn and other movements, are more likely to cause knee injuries. Sports like running, where the route is straight, will cause fewer injuries.
Although climbing is a good way to exercise, but it is not conducive to protecting the knee joint. Because, when climbing, the knee joint weight is basically its own weight, and when descending, in addition to its own weight, the knee joint has to bear the force of the downward stroke, such impact will increase the damage to the knee joint. The patella, meniscus, and joint surface friction increases, easily causing injury.
2, there is no “running knee”
Often running, some people will worry about “running knee”, in fact, there is no “running knee”, at least we do not talk about the concept of “running knee” clinically. If you feel discomfort, it is usually cartilage injury, tendon end disease, synovitis and so on. In fact, as long as the amount of exercise is well controlled, running rarely causes injury. All sports should be moderate, I summed up the four words: the ability to do.
If you can’t engage in sports, don’t engage in it, don’t always compare yourself with athletes. Professional athletes train their muscle strength, flexibility, body coordination, balance and so on every day, they have a good understanding of their anatomy, functional state and common sense injury prevention and treatment. In addition, professional athletes usually have a strong medical and rehabilitation team behind them.
These are conditions that ordinary people do not have. Therefore, the average sports fan should always remember that exercise is a very good way to add fun and health to our spare time, do not “put the cart before the horse”.
3, synovitis can not treat the symptoms but not the root cause
If you feel pain and discomfort in the knee joint, take a break, do not exercise for a while, rest until the pain subsides or disappears. If you have an acute injury such as a ligament injury, you will have to rest for at least three months. As the saying goes, “it takes 100 days to break a bone”, and we still have to follow these rules.
Many people think that synovitis should be treated quickly, such as taking synovitis pellets, etc. Is this right?
Many people say “I have synovitis” and have to treat synovitis, but in fact synovitis is only a result, not the cause of the disease. In fact, we should treat the root cause. Synovial membrane is very special. Synovial membrane is actually the inner layer of the joint capsule. Synovitis is due to the stimulation of other tissues bad, if we all go to cure synovitis, the most typical, such as eating synovitis particles or something, this is the practice of treating the symptoms but not the root cause, but also do not look at whether the meniscus is bad, but also do not look at whether the ligament is broken blind treatment, certainly not cure.
4, acute sprain, to follow the “police” principle
No matter what kind of knee sprain occurs, the initial symptoms are likely to be pain, swelling, affect walking and sports, etc.. Usually after a few days of rest, will get temporary relief. However, many disorders do not actually recover, but merely do not hurt or swell. Therefore, it is recommended that no matter what form of apparent sprain of the knee occurs, you should go to the hospital to see a sports medicine professional or an orthopedic surgeon for any treatment that needs to be done early to avoid delays. Of course, you can do ice packs, brake rest and other protection before going to the hospital, which usually helps a lot.
Regarding the response to joint sprains, we used to think that after an injury, you should be in a cast, and you should not step on the ground or move around at all, and you should rest. As a result, after a long period of practice, it has been proven that it is better to move moderately. In the case of pain can be tolerated, moderate activities will be faster than the complete brake recovery, which has become the POLICE principle.
5, very not recommended to use the treadmill
Many people, especially white-collar workers, are keen to do fitness cards, running with treadmills in the gym, or the acquisition of treadmills at home, a run is a clock. Running on the treadmill, how much damage to the knee in the end?
It is highly not recommended to use treadmill running, treadmill for knee wear is particularly large. The biggest problem with the treadmill is that it is a fixed speed, and if you slow down a little, you will fall off the treadmill. But think about it, always according to the same speed, a run on a half an hour, an hour, can not stand it? If the knee joint and muscle coordination can not keep up, it will form shock damage to the meniscus and cartilage of the knee joint.
Knee pads or whatever, it is best not to wear them. Only injured people need to wear them, we ordinary people don’t wear them if we can. The environment has a much greater impact on a person’s health than heredity. In other words, to grow up healthy in this society, we must adapt to the environment, and not just rely on genetic things.
6, to protect the knee joint, swimming is the best
Protect the knee joint, of course, swimming is the best. Running and walking are also fine, and it is best not to climb mountains. Climbing stairs is fine for normal people, but it’s not good for people with bad knees. About going up and down the stairs, I have my own personal experience, which is needed to exercise. But where two or three years do not climb the stairs, it is difficult to climb up again. So be sure to insist on exercise.
7, wearing high heels is very bad for the knee
A study in Taiwan showed that when women wear high heels up and down the stairs, the weight on the patella can reach 7 to 9 times the weight. Wearing high heels often has a lot to do with the softening of the patella in women. Patellar chondromalacia refers to the degeneration of patellar cartilage caused by wear and tear and trauma, which usually manifests as pain in the front of the knee, dull pain and friction when pressing on the patella, and knee pain when going up and down stairs, especially when going downstairs.
In addition, excessive obesity can also damage the knee. The joint is the same as the role of the pulley, the top is pulling it, the greater the weight below, the greater the parallel force on the leg.