Understanding the knee.
The knee is not one of the most commonly injured parts of the body, but it can be the weakest. When it comes to knee problems it is important to have a concept, first of all the structure, the thigh bone or femur with the tibia and fibula of the lower leg, and above that the knee bone also known as the patella make up the knee joint. Between the femur and tibia there are two large cartilage discs called the medial meniscus and lateral meniscus respectively. The lower front end of the femur has a groove for the patella, which allows the patella to move up and down very satisfactorily, and the cartilage on the surface of these joints absorbs shock and takes pressure until they fail. Cartilage, especially the meniscus, is the most vulnerable part of the body when it comes to sports.
Symptoms of a soft tissue injury to the knee.
There is soreness and discomfort at the beginning of the knee tip, and later there is a persistent dull pain. The pattern is that the pain increases when you start to move, and the pain decreases after the activity is opened. In daily life and work (such as going up and down stairs, squatting and standing, walking with weight, kicking a ball, etc.), where the quadriceps muscle contraction action, there will be pain in the tip of the knee. In patients with more severe disease, pain at the tip of the knee also occurs during normal walking. Patients feel weakness in the knee, walking easily fatigue, resulting in shoulder can not pick, hand can not lift, not to mention can not carry heavy objects walking. There is obvious pressure pain at the tip of the knee. When touching, you can feel the swelling and dull thick change at the attachment of the knee tendon. Some patients can feel the tip of the hyperplastic bone spur. When doing knee extension resistance test and half squat test, there is pain at the tip of the knee. Regardless of chronic or acute N muscle injury, the main manifestation is pain in the N fossa when squatting or getting up, or when going upstairs or climbing a slope, the nature of which can be intermittent or continuous, and most chronic injuries are manifested as dull pain, while acute injuries are intense or more intense tear-like pain or tugging-like pain.
Test method.
Lie flat on the bed, (if only yourself on the legs straight sitting on the bed, legs must be straight, otherwise no feeling), with the tiger mouth of the hand against the knee on the extension, live, to ensure that the knee can not move back and forth, and then thigh force, if you feel significant pain is the knee within the soft tissue damage, if the pain is intense, is the soft tissue aging
Formation causes.
Due to the structural characteristics of the human skeleton, when the leg step bends the soft tissue within the knee dense contact, lubricating fluid can not protect the knee well, long time weight climbing, resulting in hard friction within the knee, resulting in soft tissue aging. Mountaineering, cycling, climbing stairs, etc., the action of bending the knee for a long time will lead to soft tissue aging.
Treatment.
1. Take aspirin to reduce pain and inflammation
2. If x-rays reflect a torn meniscus, then surgical treatment is required, namely arthroscopic surgical management, that involves inserting a stainless steel tube and suctioning out the torn pieces of cartilage with a suction device. This popular new surgical method allows a person to regain motion within a week after surgery.
3.Physical therapy in addition to the external application of herbs, massage
4.Recovery measures: sit flat on the bed with legs straight, and with legs guaranteed to be flat and straight, lift them up with force and repeat one hundred times. Attention! Can not both legs at the same time, to be carried out separately. The reason and role of this method: when the legs are straight the distance between the thigh bone and calf bone is the largest, the soft tissue can produce a certain amount of space between. Legs straight force up, the essence of the muscle force, you can lubricate the hydraulic pressure into the gap between the soft tissue of the knee, to soft tissue supplementation, a long time so can strengthen the soft tissue wear resistance.
Usual exercise, climbing and knee injuries: the relationship between.
Many so-called strong people, the general physical quality, but with a strong will, the so-called strong will, has been super-intense overdraft their bodies. They are advised to exercise. Some girls are afraid of growing thicker legs, either to push that there is no time, or to say with a strong voice, physical strength and climbing is not the same thing, I can not run, look at me climbing is not as fast? The result is obvious, is to fall all over the joint injury. So I now pay more attention to the usual exercise, especially the frontal thigh muscle endurance and strength exercise, the use of what? The use is not to let you climb farther, but to let you even in the downhill can also maintain the vigorous strength. Many injuries occur when the physical strength is not good, I have seen a lot of people climbing, up the mountain when a lively, but down the mountain when a dragging legs down (I used to be like this). When thigh strain, you will walk unconsciously lock joints, lock joints means to stretch the legs straight, which can reduce the burden on the thigh muscles, temporarily relax their muscles, but it is easy to cause knee strain, knee impact injury, ankle strain, ankle sprain, and lumbar muscle strain.
A few more principles of weighted stretching.
1, depending on the person: to achieve the purpose of training, it is not absolute that the greater the weight, the more painful the trip is the better the effect. Theoretically, about the usual weight training has a negative weight of no more than 1/3 of personal weight, but also according to the individual’s condition to be adjusted, the best to find the right weight for themselves.
2, step by step: avoid sudden increase in load, the body’s self-adaptive mechanism is gradually completed, avoid the first few times to reach full load.
3, differentiation: different route arrangements, weather conditions, the negative weight to be adjusted. Generally in the extremely hot season, or particularly difficult route, to relatively reduce the weight.
4, scientific training: to achieve effective training effects, you can measure certain physiological data of the body to understand the changes before and after the pulling, and to compare and analyze, so as to scientifically improve the ability of individuals.
5, equipment skills: when the load is large, choose a backpack with a better carrying system to avoid unnecessary damage to the shoulders, waist and back. Learn to load the bag skills, such as up the mountain when the center of gravity to be slightly higher, down the mountain when the center of gravity can be low. Pay attention to the smooth movement of the center of gravity in the sections that need to be passed in a special position. And so on.
The most important thing is prevention.
1, training before the warm-up activities must be adequate, do not directly on the big exercise, the injury occurs most often when fatigue or lack of energy.
2, when running, pay attention to the running posture, do not use only one side of a foot on the ground;
3, pay attention to the use of thigh muscle groups, to avoid the knee from the direct impact of the foot;
4, when the knee discomfort symptoms, appropriate to reduce the amount and frequency of exercise, avoid strenuous running, jumping and weight-bearing exercise;
5, usually pay attention to the knee warmth, especially in the summer, do not greedy cool;
6, after exercise on the leg muscles hot compress;
7.When pulling with weight, especially downhill, avoid impact on the knee;
8, the development of muscles can in some cases relieve the pressure on the knee, can make the knee damage to a minimum. Usually do more leg muscle exercises to minimize the strain on the knee. Consciously strengthen the quadriceps (front of the thigh) and cruciate ligament exercise, enhance the inner quadriceps and thigh muscle strength (let’s say weighted squat), combined with the use of muscle stretching and lengthening, walking, horse stance or wall exercises, etc., to pave the way for the patella to move smoothly within the bad end of the femur. I felt more relaxed when I went to Yu Chu this time.
9.Before climbing, rub the lower edge of the knee with the fingers of both hands to promote the protection of the knee on lubrication night;
10, stretch the elongated hamstring and patellofemoral joint, conducive to reducing the chance of knee injury
It is recommended that people who take climbing seriously, or focus more on focusing on their feet, and exercise more on the days when they do not go climbing. Throw in weight pulling as training, and many strong people have experienced some kind of pleasure in that extreme exhaustion. And it’s easy to get addicted. In this regard, I only have a simple sentence – simple pleasure, and then add a little self-maintenance, like a good jeep, don’t drive a few miles on the bad, well maintained, can always drive to the sky. Rhinos then go out to the wild when the unnecessary blind pursuit of weight and speed, maintain their knees, that is to continue to play the capital. There are two things must not forget the knee pads! Hiking poles!
There is so much more to the mountains and the wilderness, so let go of your eyes and find your own fun. There is so much more to life ahead! The weighted heel lift (tiptoe) is mainly to train the calf flounder muscle, not to train the knee, the knee can not be trained. The thigh muscles tighten when the heel is put down, and the thigh muscles are also practiced, making the thigh muscles stretch and lengthen. Every mountaineering training program has this.
Knees are a problem area
The knees are probably the most demanding joint because they often bear the entire weight of the person, and because of their large range of motion, their structure makes them more vulnerable to impact than the hip and ankle joints. The bigger problem is that knee injuries are due to injury or damage to cartilage, meniscus and other tissues that do not regenerate easily, unlike muscles that can grow quickly, and to help cartilage grow includes eating a lot of Glucosamine (an amino grape salt, not calcium), and eating a lot of it has only a very limited effect. These tissues can be considered non-renewable for a few years or more. A friend of mine didn’t pay attention when he was young playing soccer and later climbing mountains, and ended up basically wearing out the cartilage in his knees. In his thirties, he was unable to play his favorite sports and had to look to knee replacement surgery to solve the problem once and for all. So you have to be careful with your knee.
There are many things that can go wrong with the knee, and they vary greatly from case to case that I’ve heard and read about. I can’t answer your question specifically as to what the cause is and what to do about it. I can only suggest in general terms to find a better doctor (doctors these days make me feel like they just sit there and let me buy the meds they want to sell); and to act within your means – carrying more than 1/4 of your body weight in a pack down the mountain should control the pace from the point of view of protecting your knees, and more than 1/3 should give good consideration to how to reduce the impact and consider using trekking poles. Soft ground, gravel slopes, and snow are all knee friendly;
In fact, when going up and down the mountain, hiking poles are good for protecting the knees, especially when carrying weight and when there are problems with the knees, make sure to reduce the loss of knees when exercising. It is sometimes impossible to do anything about knee wear and tear when you go out to play, but it would be a loss to do the same when you exercise; do exercises that help protect your knees, either by developing muscle strength and symmetry or by certain stretching exercises.
Pay attention to your knees
Some people feel weakness in the knee joint of one leg when they walk. Usually there is no problem when walking, but when walking up and down hills or up and down stairs, they feel a “click, click” sound inside the knee, and also when standing up after sitting for a long time, and sometimes they feel pain. The pain is even worse when the leg is in a semi-squat. These symptoms may seem like an aging, but many young people will have. Some people who don’t exercise often don’t take it seriously because the symptoms are mild. Others will think it is calcium deficiency, osteoporosis, osteopenia or arthritis. In fact, this may be chondromalacia patella, through the survey, found that the prevalence of chondromalacia patella reached 36.2%, especially in women aged 30 to 40 years old is most common, the incidence of up to 50%. If not treated and controlled at an early stage, it can cause further degenerative lesions.
Chondromalacia patella is called “patella strain” in Chinese medicine.
As the posterior side of the patella is mostly cartilaginous structure, it forms the patellofemoral joint with the femoral condyles and intercondylar fossa. When the knee is straight and the quadriceps muscle is relaxed, the lower part of the patella is in light contact with the intercondylar fossa; when the knee is flexed to 90°, the upper part of the patella is in contact with the intercondylar fossa; when the knee is fully flexed, the entire articular surface of the patella is in close contact with the intercondylar fossa. In long-term extension and flexion of the knee joint, the patella and femur rub against each other repeatedly, causing the cartilage surface to be worn down and causing the disease. If you press the patella in front of the knee joint with your hand, there is often a special dull pain and rubbing sensation. The disease mostly occurs in young people, such as athletes and mountaineers, dancers, etc.
The onset of chondromalacia patella is slow, with initial vague knee pain and weakness, followed by pain around the patella on pressure, aggravated by exertion, difficulty in going up and down stairs, and in severe cases affecting walking.
Pathologically, the lesion begins with necrosis of the superficial chondrocytes, which destroys the function of the cartilage to take up nutrients in the synovial fluid, but there are no obvious changes in the early stage of the x-ray examination. As the cartilage loses elasticity and the periosteum adjacent to the patella develops secondary to chronic inflammation, edema, vasodilation and hyperplasia occur around the patella, resulting in patellar tenderness, and if the disease continues to progress, the patella will undergo a series of degenerative changes such as cracking and exfoliation. The X-ray also shows narrowing of the joint, roughness and unevenness of the patellofemoral articular surface, osteophytes at the patellofemoral border, and narrowing of the patellofemoral joint space. The patella itself has no blood or lymphatic fluid supply, so recovery from injury is slow and can make treatment difficult. If knee pain or swelling of the knee joint occurs at the initial stage, you should try to avoid knee flexion and extension activities while carrying weight to avoid excessive friction of the patellofemoral joint and aggravate the symptoms, and you should pay attention to rest and then perform some appropriate exercises, mainly static contraction of the knee or straight leg raising exercises against heavy objects, as a way to maintain the tension of the muscles in front of the thigh. If there is reactive inflammatory thickening or spasm of the fat pad or soft tissues around the patella, physical therapy, Chinese herbal hot compresses or massage treatment are feasible and can play a very good therapeutic role.
Regarding the Chinese medical treatment, the following is for reference only and should follow the medical advice.
Chinese medicine internal use method
Take 60 grams of clove, 60 grams of mucuna pruriens, 60 grams of blood, 60 grams of pedicel, 60 grams of cooked rhubarb, 60 grams of safflower, 30 grams of peony bark, 20 grams of licorice, finely grind them together and take 10 grams each morning and evening, with yellow wine as a pill.
This formula is effective in promoting blood circulation and dispersing blood stasis, promoting qi flow and relieving pain. The Chinese medicine Xiaohuoluo Dan can be taken orally, 3 grams each time, once a day in the morning and once at night. It has the effect of warming cold and dispersing nodules, activating blood circulation and promoting blood circulation.
Chinese medicine external treatment method
Take Qiang Wu, Angelica dahurica, Angelica Sinensis, Coriander, Paeonia lactiflora, Cornu Cervi Pantotrichum, Cinnamon, and the right amount of red-skinned onion. First, the first eight herbs are finely ground together, each time take the appropriate amount of powder and appropriate amount of red-skinned onion pounded and mixed with vinegar frying heat, cloth wrapped, hot iron the affected area, once a day. It has the effect of warming the menstruation and dispersing cold, dispelling wind and relieving pain. Take 60 grams of angelica, 60 grams of frankincense, 15 grams of blood, 60 grams of catechu, 15 grams of qiangwu, 30 grams of dahurica, 30 grams of dahurica, 90 grams of bones, 60 grams of safflower, 60 grams of yuanhu, 60 grams of wind, the above medicines are finely ground and mixed with petroleum jelly into a paste, and applied to the affected area once a day. It has the effect of reducing swelling and dispersing blood stasis, soothing tendons and relieving pain.
Tui na massage method
1, the patient takes a sitting position, from the affected side of the thigh to the knee joint, take several times, first to relax the muscles, and then in the painful area with kneading techniques, from light to heavy, and finally take light techniques, slowly massage 3 to 5 minutes, until there is no heat feeling in the joint.
2.Press the points of Blood Sea, Yanglingquan, Yinlingquan, Zhizhong, Zhuyang, Heyang, Chengjian and Chengshan on the affected limb.
3.The operator holds the affected knee in the middle of the knee with one hand and holds the fingers at the medial and lateral gaps of the knee respectively, while the other hand holds the ankle and slowly straightens the affected limb.
4.Flex the affected limb, try to make the heel close to the hip, and then straighten it repeatedly 3 to 5 times.
After the above-mentioned massage, it can relieve muscle spasm, strengthen local blood circulation, reduce swelling and pain, and release tendon adhesions and muscle atrophy.
According to clinical observation, chronic patients who insist on taking kidney medicine for a long time will have a satisfactory effect. According to Chinese medicine, the kidneys are the mainstay of the waist and knees, and the soreness and weakness of the knees are closely related to the kidney deficiency, so you can use Gui Ling Ji, Kidney Strengthening Pill, Jin Kui Kidney Qi Pill and Liu Wei Di Huang Pill. Of course, it is best to consult a doctor and choose a drug for long-term use according to the principle of dialectical treatment. In fact, prevention is also very important, first of all, to avoid acute and chronic soft tissue injuries at the knee joint, especially when lifting heavy things should be more careful. People who work in a semi-squatting position or often bend over and stand up with weight should be careful not to work for too long and should rest after working for a period of time, so that prevention can be effectively achieved. Women should choose comfortable flat shoes, wearing high heels will put a heavier burden on the knee joint, and women’s muscle strength is weaker than men’s, which is also the reason why women have more diseases.
How to prevent it during training
1, before each training must be warmed up, 15 minutes walk and stretching are very good warm-up methods
2, choose jogging, must choose a good pair of running shoes, high-intensity trainers 2-3 months to change a pair, medium-intensity trainers half a year to change a pair of shoes. Must avoid running on hard ground such as concrete, treadmill should be adjusted out of some slope. The feet should be landed first by the heel, in turn by the sole and toe, so that the whole foot rolls smoothly across the ground, and avoid jumping.
3, cycling rarely damage the knee, but racing and mountain will increase the damage.
4, weighted hiking, to “measure up – carry more than 1/4 of the weight of the bag down the mountain from the point of view of protecting the knees to control the pace, more than 1/3 should be well considered how to reduce the impact, consider using trekking poles.” It is best to use two.
5, muscle training, developed leg muscles to help protect the knee, especially the quadriceps. In training should also be measured face, bending and flexing degrees do not exceed 90 degrees, and should be guided by a fitness instructor.
6, weight loss, reduce self-weight is the first task of obese people to protect the knee, excessive weight is hurting the knee all the time.
In the process of hiking climbing how to avoid knee spine injuries climbing mountains to now a long time, found that people around the problem of knee pain, including a little bit of their own slight feeling for a while. Try to carry a light weight on your back; use the full cushioning of a double staff, as well as use more of the trekking poles to support yourself. One without shock absorption used as a hard support for the backpack (as if the support staff used by backpackers, they never bend over to support the back basket, stretcher or heavy load, but use the support staff in the hand, to go high to stop resting, down a step back the stretcher is supported on the staff, back basket on the contrary, support low not support high, backpack on the same principle, too heavy backpack put down on the back is a waste of energy and injury to the lumbar spine dangerous accumulation)
Support and cushioning
A shock absorber is used for the main cushion support when going downhill, the impact of downhill accumulation is very large, ankles, knees, lumbar spine, so I used to put the staff long, downhill first with the staff to support the road ahead, as if four legs walking, two hands extended into two legs, the key is the power to use in place, so that the force of vibration can be shared between the wrist and arm, reducing the impact of the lower limbs, so the hiking stick with shock absorber and can reduce wrist and arm fatigue.
Walking skills
It can be found in various areas of the mountain people walking is like flying on the grass, in fact, you can find that they walk when the soles of the feet flat against the ground glide, feet raised not high, knee bending is not large, relying on the thighs and body leaning forward, so that when the center of gravity is moving quickly, smooth and brisk marching can be guaranteed, and the vibration is very small.