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 tendons are prone to injury and faster knee degeneration.
I. Knee weight-bearing multiples are as follows.
1.When lying down, the weight-bearing of the knee is almost 0.
2, when standing up and walking, the knee weight is about 1 to 2 times.
3.When going up and down slopes or up and down steps, the weight on the knee is about 3 to 4 times.
4.When running, the weight of the knee is about 4 times.
5.When playing ball, the weight of the knee is about 6 times.
6.When squatting and kneeling, the weight of the knee is about 8 times.
Second, the 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, and the bone surface of the joint rubs together for a long time to form bone wear, and the tissue around the joint is prone to fibrous adhesions due to inflammation, so the elderly often feel stiffness in the knee joint.
This is why the elderly often feel stiffness in their knee joints. When they move, they will make a “clicking” sound or frictional sound, and when they are cold or overly active, they will experience pain, swelling, and fluid accumulation in the joint cavity, and in severe cases, they will have deformed joints and become disabled.
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 friction sound under the patella.
4, prepatellar bursitis: there is a history of trauma, causing prepatellar pain, and localized pressure pain on physical examination.
5, osteoarthrosis: joint pain is obvious after sitting or squatting for a long time, when standing up or going up or down stairs, and relieved after rest.
6, pseudogout: more male patients, most often in the knee joint, swelling and pain during the attack, high skin temperature, functional limitations, X-ray film performance meniscus, articular cartilage surface calcification.
7, femoral head necrosis: hip lesions with knee pain symptoms.
Third, the pain of different parts of the knee joint
1, pain in the lateral iliotibial band of the knee.
2, around the knee before the knee pain, also called patellofemoral joint pain.
3, pain above the knee, probably quadriceps tendonitis.
4, pain above the kneecap or on the inner side of the upper tibia, may be bursitis.
Fourth, the daily health care of knee pain.
1, do not walk for too long, when the knee feels uncomfortable should be immediately rest.
2, do not do a large amount of exercise, such as running, high jump, long jump.
3, avoid half squat, full squat or kneeling position. Such as squatting horse stance.
4, do not do the knee joint half flexion rotation action, 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, less wearing high heels.
8.Avoid trauma and overwork.
9, the choice of shoes is very important.
V. Should I exercise when my knee is injured?
In the case of knee injury, unreasonable exercise will lead to secondary damage to the knee, over time, the meniscus of the knee will be worn out and lose the role of protection and cushioning, the heavy may be walking inconvenience.
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. If allowed, you can do simple back and forth exercises 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. Excessive exercise will accelerate the wear and tear of the joint.