The knee joint is one of the most delicate and complex joints in the human body. In daily life and sports, most sports injuries are knee injuries. According to statistics, knee injuries account for 55% of all sports injuries, involving sports such as running, bicycling, swimming, soccer, basketball, volleyball, etc. Ball games, in particular, are most likely to cause knee injuries. In addition, prolonged, high-intensity, high-weight-bearing sports for the knee joint, such as climbing mountains, stairs and steps, are also likely to be a burden on the joint. Why are knee joints prone to injury? The knee joints are the most vulnerable because they are among the most demanding of all the joints in the body, often bearing all the weight from the body, even additional weight-bearing, and because of their large range of motion, their structure puts them under greater impact and stress than the hip and ankle joints. The knee, unlike other joints, relies heavily on tendons in stabilization and is prone to ligament damage. The patellar cartilage is only 0.4cm and is the cushion between the patella and the femur. When we are running, climbing stairs or hiking, the load on the knee is several times heavier than usual, and if the thigh muscles are not strong enough, the patellar cartilage will easily wear out. What should I do if I have a knee injury? The early symptoms of knee injury are knee pain, which is aggravated after exercise and alleviated after rest, inconvenient walking, limited extension and flexion of the knee joint, difficulty in squatting, painful ascending and descending stairs, or stabbing pain from sudden activities, and often accompanied by leg weakness and desire to fall. In severe cases, muscle atrophy of the lower limbs may occur, and joint effusion and synovitis may also occur. After a knee injury, emergency treatment measures must be taken, and serious cases should go to the hospital early for further treatment to avoid delay. Knee pain caused by softening and injury of the patellar cartilage is more common in women. The knee pain starts when going up and down stairs or bending up, so during the treatment period, avoid the above-mentioned movements that tend to strain the knee. In daily life, patients with chondromalacia patellae and injuries should avoid squatting, kneeling, running, jumping, lifting heavy objects, etc. It is better to straighten the feet when sitting or standing to reduce the pressure inside the knee, and hold the handrail when getting up to share the force on the knee. To have a healthy knee joint and to avoid chondromalacia of the patella and worsening of symptoms, the first task is to strengthen the muscles of the thighs, such as leg lifts with the back on the ground, swimming, etc. But when exercising, be careful not to bend the knee more than ninety degrees. How to protect the knee joint? 1, rehabilitation treatment before it is too late The principle of knee sports injury rehabilitation treatment is the word “early”, many people think that as long as the “bones are not broken”, the knee joint is fine. This is a misconception. Although the bones are not broken, the injury involves the ligaments and cartilage of the knee joint and causes joint instability. If not treated in time, it will intensify the wear and tear of the bony structures of the knee joint, eventually causing osteoarthritis of the knee joint. 2, warm up well before exercise Running can lead to knee injuries, but running can also prevent knee injuries. Prevention of knee injury is to prevent 90% of sports injuries. Before running, to do a good job of preparation activities, pull the joints; choose a softer surface for running exercise, the softer the surface, the greater the elasticity the better, the less impact on the knees and feet; try to avoid running up hills and steps to avoid knee cartilage damage; each run do not increase too much, should avoid running today, not tomorrow; if running joint pain, interlocking and other symptoms, suspend activities, to rest Mainly, if necessary, to the hospital for examination and treatment. 3, less strenuous exercise Many people think that the more exercise, the more strenuous, the healthier the body. In fact, the more you exercise, the more strenuous it is, and the more damage it can do to the knee joint. You should choose the right exercise according to the characteristics of the sportsman; climbing mountains, stairs, rock climbing, long walks, streaking, and other long, high-intensity, high-weight bearing activities for the knee joint, which can easily burden the joint and increase the wear and tear of the joint cartilage, such activities should be stopped in moderation. You should do less strenuous exercise and more appropriate physical exercise. 4, avoid sedentary, stay up late for a long time, sedentary, stay up late easy to cause joint degeneration. Now young people have a lot of joint disease, mostly knee problems. Sedentary, sports injuries, women wearing high heels, etc. can cause damage to the knee joint. Through joint flexion and extension exercise, increase muscle tolerance, can reduce the chance of osteoarthrosis. 5, pay attention to the knee joint cold and humidity is not the direct cause of arthritis, but most patients with joint pain reported that they are sensitive to weather changes, especially wet, cold weather leading to increased joint pain symptoms are most obvious, the cold is the patient’s “nemesis”, therefore, the joint must pay attention to cold and humidity.