How to prevent knee pain The knee, the largest and most complex joint in the human body, is a hinge joint, which is one of the few joints in our body that can only move in one direction. The knee is the largest weight-bearing joint in the human body, and a normal person’s knee can bear an average of 35 kilograms. The more weight you bear, the greater the chance of wear and tear of the articular cartilage, and the tendons are also prone to injury, and the knee joint deteriorates faster. The weight-bearing capacity of the knee is as follows: 1. When lying down, the weight-bearing capacity of the knee is almost zero. 2. When standing up and walking, the weight-bearing capacity of the knee is about 1 to 2 times. 3. When going up and down a slope or up and down a flight of steps, the weight on the knees is about 3 to 4 times as much as the weight on the knees. 4.When running, the weight of the knee is about 4 times. 5.When playing soccer, the weight on the knees is about 6 times. 6. When squatting and kneeling, the weight on the knees is about 8 times. For example, for a person who weighs 50kg, every time he goes up a step, his knees have to bear about 200kg of weight. (50 * 4 times) human knee joint quality has 15 years of the best state before 15 years old: knee joint in the development stage, puberty growing pains occurring near the knee joint. From 15 to 30 years old: The knee joint is in a “perfect state” and works tirelessly. As long as it doesn’t damage the knee joint tissues, you basically can’t feel its existence. 30~40 years old: The patellar cartilage has early and mild wear and tear, and there will be a period of vulnerability, with short-term knee pain that lasts for a few weeks to a few months, and some people may not even be aware of it. The patellofemoral cartilage is a 3 to 5 millimeter thick layer of transparent cartilage in the human knee joint that cushions the knee from the impact of movement. But because the patellar cartilage has no nerve distribution, so in the whole layer before the wear and tear will only be in the fragile period of pulling a “warning signal”, in this period to avoid strenuous exercise. From this time onwards, you can no longer use your knee as you wish. Age 40-50: After walking long distances, the inner side of the knee tends to become sore, which can be relieved by gently rubbing it with your hands. In the knee joint, the meniscus serves to cushion vibrations and maintain stability. Since 60% of the body’s weight is supported by the inside of the knee, degeneration of the meniscus occurs earlier. And because there are nerves in the meniscus, one can feel the soreness during the degeneration process. The arrival of this phenomenon reminds people that it is time to start taking care of their joints. Above 50 years old: Knee joint will feel obvious pain, this is because the patellar cartilage “service life” has come to the end, the cartilage all layer wear, arthritis has arisen. This time should be used sparingly joints, reduce strenuous exercise, especially up and down the stairs and climbing, if necessary, you can use crutches to reduce the pressure on the knee joint. Reasons for knee pain in the middle-aged and elderly After middle age, the knee joint tendons, ligaments began to occur degenerative changes in the joint cavity of the synovial fluid secretion is reduced, long-term friction of the joint bone surface to form the bone wear and tear of the periarticular tissues due to inflammation and other reasons are prone to fibrous adhesions, so the elderly often feel stiffness in the knee joint. Activity will be issued “click” sound or friction sound, in the cold or excessive activity will induce pain, swelling, joint cavity fluid, serious will also make the elderly joint deformity, the formation of disability. Specifically, the causes of knee pain in middle-aged and elderly people are as follows: 1, chronic synovitis: manifested as chronic pain and swelling of the knee joint. The examination can see synovial effusion and synovial hypertrophy. 2.Patellar deviation: the knee joint is sore and weak after activity, it is better after rest, and it is painful when half squatting. 3.Knee joint free body: the patient’s leg is weak or there is a sense of joint jamming, and there is friction sound under the patella. 4.Pre-patellar bursitis: there is a history of trauma, which causes pre-patellar pain and localized induration on examination. 5.Osteoarthropathy: joint pain is obvious when standing up or going up and down stairs after sitting or squatting for a long time, and relieved after resting. 6.Pseudogout: male patients are more, preferably in the knee joint. It is characterized by swelling and pain, high skin temperature and functional limitation. x-ray film shows calcification of meniscus and articular cartilage surface. 7, femoral head necrosis: hip joint lesions with knee pain symptoms. Knee pain in different parts of the knee joint 1, iliotibial band pain on the outside of the knee. 2, anterior knee pain around the knee, also called patellofemoral joint pain. 3, Pain above the knee, possibly quadriceps tendonitis. 4, pain above the kneecap or on the inside of the upper tibia, may be bursitis. Daily health care for sore knees: 1, don’t walk for too long on the road, and rest immediately when your knees feel uncomfortable. 2.Do not do heavy exercise, such as running, high jump, long jump. 3, avoid half squatting, full squatting or kneeling position. Such as squatting horse stance. 4, do not do the knee joint half-flexion position rotation action, to prevent half plate injury. 5.Maintain ideal body 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 excessive labor. 9, the choice of shoes is very important. A pair of well-fitting shoes can not only make you walk comfortably, but also reduce the impact and pressure on the knees during exercise. (1) The instep part of the foot can be closely combined with the shoes, and the width and length are suitable to maintain the arc of the arch correctly. (2) The weight of the shoes should be light, and the soles should not be too soft and should be a little thick. (3) The heel of the shoe can be about 2-3 centimeters high, and if the sole is too flat, it is easy to get tired when walking. (4) Shoes with non-slip patterns on the soles. Relieve knee pain, acupressure points of treatment mnemonic: acute sprain seek Liangqiu; joint fluid calf nose seek, knee cold find Kunlun; knee pain in the islet to often rub, plus bile through the knee Yangguan; hand Sanli at the disease does not stay, kneeling knee to draw blood downward method; knee elbow treatment to solve the worry. Should I exercise when my knee is injured? In the case of the knee has been 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 the heavier may be inconvenient to walk. The knee joint is a hinge joint and can only move back and forth, not side to side. When the knee joint has been injured, the first thing to do is to pay attention to the protection, if allowed, you can carry out simple forward and backward movement to promote the blood circulation of the knee joint, but it is not suitable for strong activities, the movement is not enough to 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 the pain. Through appropriate muscle strength, stability training can play a preventive health care for the knee: 1, side lying exercises: lying on the left side, knees slightly bent, heels together. Head resting on the left arm, eyes looking straight ahead. Right hand holding about 1 to 2 kg of weights, placed on the outside of the leg. Then tense your abdomen, tense your buttocks, raise your right leg as high as possible at the knee, keep your body still while you raise your leg, hold it for a few seconds, and lower it. Repeat the exercise 15 times, change legs. 2, leg lifting exercises: stand behind a solid bench or steps, right foot on (heel do not hang in the air), and will focus on the weight of the right foot, the body raised, the left foot toes contact steps, adhere to 1 to 5 seconds. Then lower your left foot and tap the floor. Repeat 8 to 10 times, change legs. 3, bridge exercise: lie flat on the ground, knees bent, feet apart, and hip width, arms at the sides. Slowly raise your hips and smoothly leave the ground. Then slowly lower it. Repeat 15 times. 4, leg extension exercise: lie flat, knees bent, feet flat on the ground. Stretch out your left leg and set into the stretch. Pull the belt or towel, hands grasp the ends of the belt. Pull the leg toward the chest with the pull strap, and then force the calf straight, hold for 10 to 30 seconds to exercise the calf muscles and hamstrings. Repeat the maneuver 3 to 5 times, then switch legs. Diet Eating a diet rich in vitamin K (e.g., peas, broccoli) or taking some calcium glucosamine supplements are good for knee health.