Warm up, exercise and stretch before exercise
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When the body appears the following signals, it is necessary to stop movement and have a good rest
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Suggestion: choose a certain buffer ground such as plastic runway to reduce the knee impact caused by jumping
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The study was conducted by a team of researchers from the United States, Canada, Spain and Switzerland
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If you do strenuous exercise, warm up time should not be less than 10 minutes
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Two signals to judge whether the knee joint is good or bad, when the knee joint early degradation, it is usually not red or swollen, usually walking is not painful, but if there are the following situations, we should be careful.! The knee joint is composed of three bones, the femur connecting the upper thigh, the tibia connecting the lower leg, and the patella in the middle
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Don’t let the air conditioner or fan blow directly at the joints
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Pay attention to keep the joints warm and avoid getting cold and damp
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Over time, the knee is also prone to deformation
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In this process, the metabolic waste of cartilage is discharged, and the nutrients and oxygen in the synovial fluid are absorbed
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Suggestion: squatting should be controlled within 3 minutes
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When doing jump movement, the knee will experience a lot of pressure, which is about 5-7 times of walking
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Reduce weight, can greatly reduce the burden on the weight-bearing joint, reduce wear and tear
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In addition to sedentary, these movements also hurt the knee
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The results showed that the incidence of hip and knee osteoarthritis among fitness runners was only 3.5%, while the incidence of hip and knee osteoarthritis among those who chose rest life style, sedentary non sports and competitive race runners was only 3.5% The incidence of arthritis in sedentary people was 10.2%, while that in competitive runners was 13.3%
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When going down mountain, the knee joint will bear the recoil force of the ground at the moment when the foot steps on the ground
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Suggestions: when walking, try to avoid taking big strides, don’t stretch your front legs too far, avoid tightening your legs or knees, and let your body walk naturally, comfortably and moderately
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It can be seen that proper and regular fitness exercise will not hurt joints, but protect them
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03 boby jump movement is not standard
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04 when going down stairs or mountain, the speed is too fast
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The legs will be very tired and the knees will be injured
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From 25 studies with a total of 125810 people, 17 studies with a total of 114829 people were selected for meta-analysis
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How to adjust the height of the shared bicycle seat? 06 when sitting cross legged, the knee joint is in a flexion state
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Suggestion: when you can’t help sitting cross legged, bend one leg at a time, try to be natural and comfortable, and don’t force your feet down, which can reduce the injury to the knee to a certain extent
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Why is sedentary easier to hurt the knee? one There is a layer of transparent cartilage on the surface of our articular bones, which is like a sponge with a very small mesh
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07 squatting time is too long, when the squatting position is more than 90 degrees, the compression of the medial knee joint will become larger, resulting in the wear of the medial patella
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Suggestion: in the practice of Bobbie jump, we should first pay attention to the standard of action, rather than rush to complete the required number
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Suggestion: you can use a climbing stick to reduce the load on the knee when going downhill
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The more you run, the worse the knee; Sedentary although not good, but the knee does not force, will not be hurt
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If you feel uncomfortable with your knees, try going down the hill or downstairs
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The seat of the bike sharing is not adjusted properly
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two Hyaline cartilage can be seen under the microscope that it is hierarchical
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Originally, our articular surface is protected by smooth cartilage, and there are some lubricating synovial fluid, but with age, the cartilage gradually becomes rough, and the synovial fluid decreases
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Generally, the floor of the residential area is made of cement, which can’t buffer the impact force produced in the process of jumping to the ground
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Interviewee: Li Yonggang, chief physician of Department of Orthopaedics, Zhongda Hospital Affiliated to Southeast University, Shi Zhanjun, chief physician of Department of joint and orthopaedic surgery, Southern Hospital of Southern Medical University, has published a study in the Journal of Orthopaedics and sports physical therapy, an authoritative American Medical Journal
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05 shoes to fit, whether walking or other sports, we should choose a pair of suitable shoes
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After being pressed, the buffering effect is reduced, and the protective effect on patella is reduced
The impact on the knee joint is relatively large
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It is also a signal for the knee to ask for help
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But everything should be moderate, excessive exercise will hurt the joints
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In addition, try to make sure that the sole of the foot contacts the steps
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05 riding a bike sharing without adjusting the seat
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Wear knee pads if necessary
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This normal hierarchical structure is also closely related to the stress stimulation of cartilage
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Extreme fatigue, if the day after exercise, muscle soreness can not be alleviated, or even continued for several days of low spirits, difficult to recover
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From the patients he received, Lin Jianhao, director of the Department of Orthopaedics and joint surgery, Peking University People’s Hospital, summarized eight knee injuries including sedentary: in addition to sedentary, the following seven knee injuries are often done by many people, but they can’t be noticed: 01 has no exercise habit at ordinary times, and sudden walk has no exercise habit at ordinary times, And for sedentary people, leg muscle strength is usually insufficient, suddenly walking for a long time is easy to cause instability of knee joint position
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In fact, sedentary is more damaging than running《 Life times (wechat search “lt0385” can be followed) combined with research and interview experts, to remind you of unexpected knee injury movements in life, and teach you how to correctly protect your knees
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Under the action of gravity, it will bear the sinking force, resulting in uneven force on the inside and outside
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04 calcium supplement, especially for women over 40 years old
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Who has worse knees than a regular runner or a sedentary person? Some people may think that when running, the knee will bear pressure
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Therefore, the normal nutritional metabolism of cartilage depends on proper exercise
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The position is too low to work hard
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When going up and down stairs, the knee joint should overcome the body gravity and the impact force of movement, plus the large angle of joint movement, repeated bending and straightening, the weight-bearing of patella is significantly increased, and the wear is also aggravated
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After a series of adjustment, we compared the incidence of hip and knee osteoarthritis among amateur leisure runners, sedentary non sports runners and competitive runners
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In particular, many people will jump to the exhausted state of Bobbie jump, the more the back of the body’s ability to control the standard movement is reduced, the more obvious the knee wear in the second half
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When walking on a flat road, the weight of the body is mainly transferred from the lower femur to the tibia, and the patella in the middle has a small bending degree, so it has no pain
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Joint pain shows that our amount of exercise has exceeded the range of the joint, whether it is the joint capsule or bone ligaments have been slightly damaged
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The faster the speed is, the greater the recoil force is
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02 rope skipping on hard ground many people are used to rope skipping downstairs in the residential area
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Objective data tell us that sedentary people are almost three times more likely to develop arthritis than people who regularly participate in healthy exercise
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Six things to prolong the service life of the knee: the knee joint should be saved and protected to extend its service life: 01 control weight
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Elastic, slightly thick sole, heel width and thick sports shoes are the best for joints.
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Patients with knee arthritis caused by overweight account for a large proportion of the sick population
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The most healthy exercise program for joints is: 30 minutes of moderate intensity physical exercise every day, no less than 5 days a week
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Exercise ability gradually decreased, specifically for muscle pain without reason, exercise strength and endurance and physical fitness are declining
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At this time, if the joint negative heavy, frequent friction, it will stimulate the nerve endings under the cartilage, people feel pain.! It also shows that the cartilage surface has degenerated
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When we exercise, the body repeatedly compresses the cartilage to make the cartilage squeeze and absorb the synovial fluid like a sponge
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When osteoporosis occurs, joints are prone to disease, just as if the foundation of a house is not solid and the wall is prone to collapse
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