The knee, the largest and most complex joint in the body, is a hinge joint, and it is one of the few joints in our body that can only move in one direction. The knee is also the largest weight-bearing joint in the human body, and the average knee joint in a normal person can support 35 kg of weight. The more weight you carry, the greater the chance of wear and tear on the joint cartilage, and the more likely it is that your tendons will be injured and your knee joint will degenerate faster.
According to expert research statistics, the knee weight-bearing multiplier is as follows.
1. when lying down, the weight on the knee is almost 0.
2, when standing up and walking, the weight on the knee is about 1 to 2 times.
3.When going up and down slopes or up and down stairs, the weight on the knee is about 3 to 4 times.
4.When running, the weight on the knee is about 4 times.
5, when playing ball, the weight of the knee is about 6 times.
6, squatting and kneeling, the weight of the knee is about 8 times.
For example: a person weighing 50kg, for each step, the knees have to bear about 200kg of weight. (50 * 4 times)
The human knee joint has the best condition for 15 years
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 30-40: The patellofemoral cartilage is in an early stage of mild wear and tear, with a period of weakness and short-term knee pain lasting a few weeks to a few months, which some people do not even notice. Patellofemoral cartilage is a 3-5 mm thick layer of clear cartilage in the human knee joint that cushions the impact of knee movement. However, because the patellar cartilage has no nerve distribution, it will only sound an “early warning signal” once during the vulnerable period before the full layer wears out, and strenuous exercise should be avoided during this period. From this time on, the knee joint can no longer be used as you wish.
Age 40-50: After walking long distances, the inside of the knee joint tends to become sore and painful, which is relieved by rubbing it with your hands. In the knee joint, the meniscus serves to cushion vibrations and maintain stability. Since 60% of the body weight is supported by the medial side of the knee joint, degeneration of the medial meniscus occurs earlier. Because of the nerve distribution in the meniscus, people can feel soreness and pain 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 conserve the use of the joint, reduce strenuous exercise, especially stairs and climbing, and use crutches if necessary to reduce the pressure on the knee joint.
Causes of knee pain in middle-aged and elderly people.
After middle age, the tendons and ligaments of the knee joint begin to undergo degenerative changes, the synovial fluid secretion in the joint cavity decreases, the bone surface of the joint rubs together for a long time to form bone wear, and the tissues around the joint are prone to fibrous adhesions due to inflammation, so the elderly often feel stiffness in the knee joint, and the activity will make a “click” sound or friction sound. This can cause pain, swelling, and joint effusion when exposed to cold or excessive activity, and in severe cases, can lead to joint deformity and disability.
Specifically, the causes of knee pain in the elderly are as follows.
1, chronic synovitis: chronic pain and swelling in the knee joint. Synovial effusion and synovial hypertrophy can be seen on physical examination.
2. Patellar deviation: the knee joint is sore and weak after activity, improves after rest, and is painful when semi-squatting.
3, free body in the knee joint: the patient’s leg is weak or has a feeling of joint jamming, and there is a grinding sound under the patella.
4, prepatellar bursitis: there is a history of trauma, causing prepatellar pain, and localized pressure pain on examination.
5, osteoarthrosis: joint pain is obvious when rising and going up and down stairs after prolonged sitting or squatting, and relieved after rest.
6, pseudogout: more male patients, preferably in the knee joint. X-rays show calcification of meniscus and articular cartilage surface.
7, femoral head necrosis: hip lesions with knee pain symptoms.
In principle, all of the above-mentioned conditions of knee pain, should promptly go to the hospital to find an orthopedic specialist to confirm the diagnosis and treatment.
The easiest way to tell is to let your body tell you the answer. If your knee hurts, it means it may be unhealthy and it is best to have it checked out by a doctor.
Let’s look at the different parts of the knee that hurt.
1. pain in the outer iliotibial band of the knee.
2. pain in the front knee around the knee, also called patellofemoral joint pain.
3. pain above the knee, which may be quadriceps tendonitis.
4. pain above the kneecap or on the inside of the upper tibia, which may be bursitis.
Daily care for sore knees.
1. do not walk too long on the road and rest immediately when the knee feels uncomfortable.
2. refrain from heavy exercise, such as running, high jumping and long jumping.
3, avoid half squat, full squat or kneeling position, such as squatting horse stance.
4.Do not do semi-flexion rotation of the knee joint to prevent half-plate injury.
5, maintain the ideal weight to reduce the burden on the knee.
6, pay attention to the warmth of the knee, you can wear long pants, knee pads to protect the knee.
7.Less heavy lifting and less wearing of high heels.
8, avoid trauma and overwork.
9, the choice of shoes is very important, a pair of shoes that fit, not only allows you to walk comfortably, but also can reduce the impact and pressure on the knee during exercise.
(1) The instep part of the foot can be closely combined with the shoe, the width and length are appropriate, and the arches of the foot can be properly maintained.
(2) the weight of the shoe to light, the sole should not be too soft, and to a little thickness.
(3) The heel of the shoe can be about 2-3 cm high, the sole is too flat is easy to get tired when walking.
(4) shoes with non-slip pattern on the sole.
To relieve knee pain, the treatment recipe for acupressure points.
Acute sprains seek Liangqiu, joint effusion calf nose seek.
Knee chills find Kunlun; knee pain in the islet should always be rubbed.
Add the bile meridian and knee Yangguan; the disease does not stay at the hand three miles.
Kneeling knees to draw blood down the method; knee disease elbow treatment to relieve worries.
”Acute sprain seeking Liangqiu” means that if a sudden sprain occurs, you can immediately press the “Liangqiu” point (above the kneecap close to the edge of the femur where sensitive), which is the “Qie point” of the stomach meridian. “. The Qie point is characterized as being good at regulating various acute diseases and is the fastest way to regulate the surplus and deficiency of qi and blood in the stomach meridian, which can be effective for acute leg pain, foot pain and knee pain.
For old knee pain, the phrase “knee pain in the middle islet should always be rubbed” means that you should press the “middle islet” point (palm down, the middle islet point is located on the back of the hand, The point is located in the back of the hand, two centimeters below the root of the little finger and ring finger, two centimeters below the depression of the back of the hand, press hard, there will be a feeling of power off), it is the “Yu point” of the Sanjiao meridian, it is the key point to relieve pain.
”The “Knee Yang Guan” point on the gallbladder meridian (the lateral side of the knee, in the depression above the lateral femur) should be rubbed more often. It is the place where the Qi and blood of the knee joint must go down, and regular massage of this point is very good for pain relief.
In addition, we should also focus on massaging the “hand three li” point (two inches below the Quchi point), which not only treats elbow pain but also has a special effect on knee pain, which is the treatment method of “treating the lower disease and the knee disease.
If the knee is congested, swollen, or swollen, painful and weak, sore, joint effusion, difficulty squatting, and limited function, it may be synovitis. The main problem with synovitis is that the microcirculation is not blocking the “joint fluid calf nose seeking” is the “calf nose point”, also known as the “knee eye “point. The “knee eye” is located in the concave area below the knee when it is folded at a right angle.
Acupressure with the middle finger of both hands, while slowly exhaling a strong pressure for 6 seconds, so left and right 10 times each, 3 times a day. Then the joint pain can be removed unconsciously.
The best medicine for autonomy is the “three steps to draw blood down” (pushing the abdomen, kneeling knees, and golden chicken independence).
Should I exercise when my knee is injured?
If the knee is already injured, unreasonable exercise will lead to secondary damage to the knee. Over time, the meniscus of the knee will lose its protective and cushioning effect due to wear and tear, and in severe cases, walking may be inconvenient.
The knee joint is a hinge joint and can only move back and forth, not left and right. If the knee joint is already injured, the first thing to do is to pay attention to protection. Simple back and forth exercises can be performed if allowed to promote blood circulation in the knee joint, but it is not suitable for strong activities, not enough movement will easily cause stiffness of the knee joint, excessive movement will accelerate the wear and tear of the joint, but the movement is still to the extent that the joint does not feel pain.
Through appropriate muscle strength, stability training can play a preventive health role for the knee joint: 1.
1, side lying exercises: lying on the left side, knees slightly bent, heels together. Head resting on the left arm, eyes looking straight ahead. The right hand holds a weight of about 1 to 2 kg and places it on the outside of the leg. Then tense the abdomen, tense the hips, lift the knee of the right leg as high as possible, hold the body still while lifting the leg, hold for a few seconds and put it down. Repeat the exercise 15 times, change legs.
2, leg lifting exercises: stand behind a solid bench or step, step on the right foot (heel do not overhang), and focus the weight on the right foot, the body is raised, the left foot toes contact the step, adhere to 1 to 5 seconds. Then lower the left foot and tap the ground. Repeat 8 to 10 times, change legs.
3, bridge exercise: lie flat on the ground, knees bent, feet apart, hip-width apart, arms on the sides. Slowly lift the hips and leave the ground smoothly. Then slowly put down. Repeat 15 times.
4, leg extension exercise: lie flat, knees bent, feet flat on the ground. Extend the left leg, set into the stretch
Pull the band or towel, grab the two ends of the band with both hands. Use the strap to pull the leg to the chest, and then force the calf straight, hold for 10 to 30 seconds to exercise the calf muscles and hamstrings. Repeat the movement 3 to 5 times, then switch legs.
Diet
Eating a diet rich in vitamin K (e.g. peas, broccoli) or taking some glucosamine supplements can be beneficial for knee health.
Yoga physical therapy for the knee joint
Any exercise, performed in an unreasonable manner, can bring about injury. In sports, the knee joint is heavily loaded and can easily cause strain and injury if not taken care of. Prevention is a key aspect, but how should we repair an already injured knee joint with exercise?
Lack of muscle strength in the legs and hips is the main cause of knee pain, but too much muscle tension can also have a negative effect on the knee joint, and stretching of the leg ligaments can also help the knee joint recover. Therefore, in yoga practice after knee damage, the main focus should be on building and strengthening the leg and hip muscles. The following are some yoga postures that are beneficial for recovery after a knee injury.
Phantom Chair Pose Variation
Start in Mountain Pose, lean your back against the wall, slowly bend your knees to an angle of less than 90 degrees, keep your knees and ankles perpendicular to the ground, tuck your tailbone in so that your whole back is against the wall, exercise the strength of your leg muscles, hold for a while and then straighten your knees and relax. To exercise the inner thighs, you can hold a yoga block between your knees.
Warrior I variation
Facing the wall, step forward with your right foot, hold the wall with both hands and follow the floor with your left foot. Inhale to stretch the spine upward, exhale to bend the right knee and feel the stretch in the back of the left leg. Note that the muscles of the legs should be tightened and lifted up, and the right knee should not exceed the toes.
Single Leg Stand Balance
From mountain stance, shift your weight to your right foot, bend your left knee back and place it on the chair without leaning forward. Tuck your hips forward and feel the stretch in the front of your left thigh. Take care to adjust the chair to the right height.
Sit-stand forward bend pose
From seated mountain pose, bend the right knee inward, keep the left leg extended and muscles tightened, and place the second toe of the left foot towards the knee. Inhale and stretch the spine upward, breathe in and slowly lean forward, focusing on tightening the leg muscles and stretching the ligaments in the back of the leg.
Foot Binding Pose
Pay attention to the stretching of the back, if the back is not upright place a yoga blanket or yoga block under the hips. Do not pull your feet excessively close to the direction of your body, put your awareness on the stretch of the inner thighs to strengthen this part of the muscles.
Side lying
Start by lying on your right side with your head resting on your right arm, legs together and knees bent at 90 degrees. Inhale to raise the knee of the left leg slowly upward, feet always together, until the knees are separated by about one palm width, hold for a few breaths and slowly drop on the exhale.
Supine hand leg pull
Lie on your back and inhale as you pull your right leg upward with both hands so that your right thigh is at 90 degrees to the ground. Inhale again as you slowly straighten the knee of your right leg, feel the stretch on the back of your right thigh, hold for a few breaths and then drop.
Supine twist stretch
Lie on your back with your arms out to your sides, bend your left leg and place your left foot on the outside of your right knee. Inhale as you stretch your right leg, exhale as you pull your left knee down with your right hand and feel the stretch in your left hip.
How to protect the knee joint in the yoga practice?
1. Pay attention to the warm-up, especially the hip joint.
The hip joint, knee joint and ankle joint are the three joints that link the lower limbs of the human body together. If the hip joint is not active enough, many asanas that require the opening of the hip joint will put excessive pressure on the knee joint, making the knee joint overwhelmed. In the beginning, you can rotate your hips and ankles, practice butterfly pose and cow face pose, etc. to strengthen the stretching of the hip joints. After the hip joint is opened, it will be much easier to do asanas such as planking.
2. The adjustment and construction of asana starts with the placement of your feet.
Make sure that your feet can touch the ground steadily, and that the four corner points of your feet (two points on either side of the forefoot and two points on either side of the heel) are smoothly distributed on the ground with even force. The force penetrates deep into the ground through the ball of the foot, and the toes strive to open and keep moving. Also pay attention to the heart of the foot lifting upward through the arch of the foot. In this way, the ligament strength on both sides of the knee is evenly distributed, the patella is able to move freely, and the meniscus is less likely to be overly squeezed.
3. Keep the knee and ankle joint vertical in knee bending asanas.
For example, in warrior pose and side angle pose, first let the knee be located directly above the ankle joint, with the five toes spread, and after bending the knee, the patella should be positioned in the same direction as the second toe. If there is a small amount of forward lean, the knee should not go over the toe tips. Also pay attention to the back of the foot and do not let the center of the foot fall down.
4. Avoid hyperextending the knee inward.
In asanas that require the legs to be straight, it is easy to overstretch the knees inward. For example, in triangle pose and double-legged back extension pose, the position of the knee tends to skew inward, and the ligament strength around the knee tends to be unbalanced at this time. In standing pose, you can bend your knees slightly and let your feet press firmly to the ground with even force. Sitting three-dimensional pose, you can put a small towel roll under the knee nest, etc.
5, pay attention to the subtle feelings of the knee in time to adjust.
The ligaments and cartilage of the knee as well as the meniscus are places where the senses are not very sharp, and if you feel any pain, by this time, injury is often inevitable. So you should feel carefully and adjust as soon as there is a little discomfort to avoid further damage. If you come out of the asana feeling pain, then the injury has actually been caused.
6. Strengthen the protection of your knees by balancing asana.
In balancing asana, because the body needs to adjust itself to find the best position, the body’s wisdom will use the muscle and ligament strength around the knee to find the balance point. This is especially true for standing balance asanas that require knee flexion, such as Eagle Pose. This dynamic balance is achieved primarily by strengthening ligaments, not just muscle strength, so it also helps prevent future injury.
7. Active use of assistive items.
In sit-up plank pose, if the height of the knees exceeds the hips, you should put a brick or blanket under the hips to make the height of the knees at least parallel to the hips. A cushion can also be placed under the hips when sitting in hero sit. For thunderbolt sit, if the hips cannot be placed on the heels, a rolled up towel can be placed between the thighs and calves. In any asana that requires deep knee bending, and also in asanas such as Child’s Pose and Maric Three Pose, a rolled up towel roll can be placed nearest to the knee socket before sitting down, which can greatly reduce the pressure on the knees without damaging them.
8. Pay attention to the relaxation after the exercise.
Relaxation after asana practice is important, it can be very good to help the muscles, ligaments and bones to recover.