In modern society, with the change of lifestyle and health concept, knee disorders among middle-aged and elderly people are more frequent; there are many different treatment methods for knee disorders, each with its own strengths, so it is inconvenient to comment. As a pain specialist, Dr. Luo has the responsibility to popularize the health care knowledge and related treatment measures so that you can be prepared and have no worries! Thank you for your support and trust in Dr. Luo’s work! Many people don’t know what to do when knee problems occur. Some people think that exercise is good, while others think that rest and recuperation are necessary. There are many different opinions and opinions. In fact, there are many misconceptions about how to exercise for osteoarthritis of the knee. Myth 1: Exercise will accelerate the aging of the knee joint The knee joint exists to help humans to complete walking and exercise, reasonable exercise can increase the strength of the leg muscles and ligament flexibility, effectively reducing the incidence of knee osteoarthritis in the elderly and reduce pain. Older adults with knee problems should avoid strenuous exercise and weight-bearing activities and instead choose exercises that are less damaging to the knee joint. Such as swimming, cycling and jogging. Jogging can enhance the elasticity of joint ligaments and the coordination of joint movements. But the elderly can not run too fast, not too strong. It is best to let the front part of the foot hit the ground first when running, so as to cushion the vibration of the leg and prevent knee injury. In addition, the elderly should try to avoid squatting, especially weighted squats. If you must squat, do it slowly and try to use your hands for support. Myth 2: A lot of exercise can “wear out” bone spurs. In order to maintain the flexibility of the spine, knee and ankle joints, and to reduce the interference of bone spurs with the surrounding soft tissues, it is necessary to engage in appropriate physical activity. In addition, exercise allows the soft tissues around the bone spur to adapt to the local stimulation of the spur as soon as possible, thus reducing discomfort and pain in the body. However, it is not possible to “wear out” the spur; on the contrary, excessive exercise can aggravate the damage to the knee joint. The right way of thinking is to learn to live in harmony with the spurs. Myth #3: Climbing mountains to exercise the knee joint Many older people have the habit of climbing mountains. Although climbing is a good way to exercise to improve cardiorespiratory fitness and reduce fat, it is not good for protecting the knee joint. When climbing, the knee joint bears its own weight, and when going downhill, in addition to its own weight, the knee joint has to bear the force of the downward stroke, increasing the wear and tear on the knee joint. It is recommended that older people walk up the mountain, wear knee pads and use trekking poles when climbing, and take the cable car when descending. It is also advisable to take the cable car on the way down. It is also advisable to avoid climbing down the hunched ladder, which is similar to climbing. Every year, Dr. Luo can treat a lot of enthusiasts who participate in the King’s Foundation’s climbing competition, and is deeply concerned about the dangers of unscientific exercise. Myth #4: Taiji is good for the body and joints Taijiquan has a great role in national health care, giving some elderly people something to do every day and exercising their bodies. However, it is not suitable for people with osteoarthrosis of the knee joint, because the knee joint has degenerated, and if you squat too low when playing Taijiquan, it will increase the weight and wear of the knee joint, and in serious cases, there will be damage during the squatting process. Therefore, people with osteoarthrosis of the knee should not squat too low in taijiquan, and should not pursue difficult movements that must be done properly. Dr. Luo believes that in a semi-flexed state with the knee joint as the center will form a combined force up and down, this force is said to be 4 to 6 times the weight, so if the muscle strength of the leg is not too strong, facing such an injurious force will greatly accelerate the rate of degeneration of the joint. Patients with osteoarthritis of the knee should choose the right type of exercise and avoid excessive exercise intensity. If there is difficulty in conversing with bystanders during exercise, it suggests that the amount of exercise is too much. Each exercise can be done in about 30 minutes, with breaks in between, no less than 3 to 4 times a week, and you must do warm-up before exercise and relaxation after exercise.