For the lack of sustained exercise time for the public, climbing stairs or hills has become their favorite way to exercise. But stair climbing or climbing is the “dumbest exercise”. Climbing mountains and stairs is not a good exercise in the end? Excessive climbing and stair climbing leads to knee injuries Stair climbing or mountain climbing is a weight-bearing exercise, the joints below the waist have to bear the weight of their bodies, especially the knees are under the most stress. When the body climbs up the stairs, the weight on the knees will instantly increase to about four times the normal weight. A test pointed out that a person weighing 60 kg, for example: when walking on a flat road, the knees on each side of the weight of 60 kg. When climbing stairs or hills, the knee weight instantly becomes 240 kg, equivalent to carrying a piano on the left and right knees. Moreover, the faster the speed, the greater the pressure on the knee. It can be said that weight is the biggest enemy of the knee joint. When climbing stairs or hills, in addition to increased weight bearing knees, but also back and forth movement, lateral twisting, especially the front of the knee joint patella area under the most pressure, the meniscus and other joint soft tissue will also cause wear and tear. Special reminder: the pressure on the knee is related to the angle of the foot bend. When climbing high, the more bent the knee, the smaller the contact area between the knee joint and the bone, the greater the pressure. Therefore, the usual up and down the stairs or do squatting exercise, the degree of knee bending do not exceed the toe, should use the thigh and hip strength to advance, so that it is not easy to cause knee injury. Climbing stairs or hills does have many advantages such as enhancing cardiopulmonary function and burning calories, but the disadvantages are so severe that they really outweigh the losses. Therefore, patients are not advised to climb stairs or hills as exercise. How to protect your knees? Diet] 1. Obesity is the enemy of the knee joint. To protect the knee joint, we must maintain a normal weight and avoid increasing the burden on the knee joint due to obesity. Therefore, daily life is recommended to low oil, low fat, low calorie diet, eat more fruits and vegetables, and control the intake of staple foods. 2, eat more calcium-containing foods Calcium supplementation can effectively protect the knee joint, should be based on dietary supplements, pay attention to nutritional balance, eat more dairy products (such as fresh milk, yogurt, cheese), soybean products (such as soy milk, soy flour, tofu, tofu, etc.), vegetables (such as carrots, cabbage, small rape) and seafood such as seaweed, kelp, shrimp, fish, as well as more sunshine to promote calcium absorption. The exercise 1, exercise with strength many knee injury is caused by improper exercise, to choose the appropriate exercise for their own conditions, the strength, step by step, long-term persistence. 2, swimming, bicycles to protect the knee Fast walking, slow walking, walking forward, walking backwards alternately, and indoor bicycles, swimming, high leg lifting and other sports of a diverse combination, is the best way to protect the knee movement, they have the least damage to the knee. 3, daily leg lifts can protect the knee You can usually do more leg lifts to enhance the strength of the quadriceps on the front of the thigh and the biceps on the back of the thigh, thus increasing the stability of the knee joint and slowing down the wear and tear of the joint. Leg lift training is simple and easy to operate, when you sit on a chair, one leg naturally on the ground, the other leg slowly lift, and the body to form a 90-degree right angle, in the air for 1 minute, and then naturally on the ground, for the other leg to lift, can effectively protect the knee joint. The first is to reduce squatting and kneeling from clinical observation, knee disease patients more women than men, one of the important reasons is that women squat more times in their lives, and squatting and kneeling on the knee joint damage are relatively large. Therefore, to do less long-term squatting and kneeling action, do not squat to do housework or kneel to wipe the floor, like to play tai chi for the elderly, but also do not force squatting too low. When you stand up and sit down, pay attention to the knee joint first slightly appropriate repeated bending a few times, and then stand up or sit down, to help protect the knee joint. 2. Have a pair of knee pads. Cold and freezing joints can trigger arthritis, so it is important to keep your joints warm and avoid overly humid environments. Wearing a warm knee brace is an easy and effective measure for the elderly to protect their knee joints. It is best to wear a sports knee brace only when you are exercising, but not during the day, so that the knee joint does not become dependent on it and becomes more and more fragile. 3. Don’t make the soles of your shoes too thin It is best to wear comfortable, stretchy sports shoes when exercising to reduce pressure on the knee joint. In daily life, the heel of the shoe to 2 to 3 cm is appropriate, the sole should not be too thin, otherwise it will bring adverse effects on the knee. The first is to remember the three “knee points” with a scientific approach to knee massage, is also a good way to maintain the knee. Massage leg acupuncture points to the outer knee of the foot three miles (four fingers below the outer knee eye), the inner blood sea (lower limb taut, the highest muscle on the upper side of the knee, within the blood sea), the back of the commission (the back of the knee popliteal fossa is in the middle), each point press 1 minute, three points in turn press 3 times, to a slight soreness is appropriate. 2, point rubbing pain points If there are pressure points around the knee joint, use the thumb and index finger to press and rub at the pressure points, such as the inner and outer knee joint, under the patella and the popliteal fossa behind the knee. Each pain point should be rubbed from light to heavy, and then from heavy to light for about 1 minute to promote the absorption of inflammation at the pain point and release the adhesions. 3, pinch the quadriceps with the thumb and the remaining four fingers relative to the quadriceps (i.e., the front of the thigh thick muscle) for about 3 minutes, to slightly soreness.