In addition, stay away from bad living habits, such as crossing your legs, long-term sitting, standing, squatting, smoking and drinking, which will also damage your joints.

Of course, adequate warm-up before exercise, protective measures and appropriate reduction of confrontation can also be carried out occasionally.

Secondly, exercise more muscles around the knee joint.

Compared with running, the following two kinds of sports do more harm to the knee and are not suitable for the middle-aged and elderly.

The greater the weight, the greater the burden on the knee.

Many people have severe knee pain on the second day after climbing stairs or mountains.

If you can correctly grasp the running posture, the overall pressure on running is almost the same as that of walking.

In addition to age factors, obesity, trauma, knee overuse, infection and joint deformity are important inducements.

Although the pressure on the knee during running is slightly greater than that during walking, the stride during running is large and the contact time between the foot and the ground is short.

When the relevant muscles become stronger, it can better reduce the pressure on the knee and reduce the wear of the knee joint.

Long term exercise can easily induce knee pain, accelerate the wear of articular cartilage and lead to osteoarthritis.

Because climbing stairs is a weight-bearing sport, the knee joint needs to bear 3 ~ 4 times its own weight when going to the stairs, The compression and wear of the knee joint are very large.

Other sports can also play a good exercise effect and will not damage their knees, Like swimming.

2.

Data show that the incidence rate of knee osteoarthritis is 10%~17% at 40~60 years old, and 50% after 60 years old.

Moreover, the knee joint is more prone to excessive internal and external turnover or internal and external rotation, resulting in soft tissue injury of the knee joint.

For example, sitting kicking, lunge squatting, squatting against the wall and other sports can have a good exercise effect on the muscles around the knee joint.

Today we want to talk about knee overuse.

Introduction: People’s knee joints are in the golden age from 18 to 30 years old.

Ball games, basketball, football, badminton and other ball games require long-term tension and strength of the knee joint, and also need to endure the severe impact generated in the process of running, bouncing, emergency stop and pedaling.

However, with the growth of age, their self-healing ability weakens, and their knee joints wear and tear Aging, especially after 45 years old, is aggravating bone loss and the knee joint begins to degenerate.

For young people, it’s no problem to climb stairs, climb mountains, practice cardiopulmonary exercises and take a look at the scenery occasionally.

How should middle-aged and elderly people protect their knees? First of all, we should control the weight.

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In many people’s opinion, running can damage the knee.

It can be supplemented by diet therapy and calcium agents.

Therefore, controlling the weight is the greatest protection for the knee.

However, for middle-aged and elderly people over 45, obese people and people with knee injury, try not to choose this sport.

Finally, ensure adequate nutritional intake.

There are many reasons for knee injury.

For the middle-aged and elderly, we should focus on calcium supplementation on the basis of nutritional balance.

calf sleeves running

Inappropriate running posture is the main reason for knee damage.

The key lies in whether the running posture is right or not.

Adequate calcium intake helps to prevent osteoporosis and osteoarthritis.

For the middle-aged and elderly people over 45 years old, especially those who have knee injury, we should reduce this relatively intense exercise.

In addition, more sun exposure helps to supplement vitamin D and promote calcium absorption…

They not only have the best exercise ability, but also have strong self-healing ability.

Is that true? In fact, whether running hurts the knee or not has little to do with running, but has a lot to do with itself.

In addition, ball games are prone to collision, The knee is also very likely to be injured, resulting in damage to the meniscus, ligaments around the knee joint, articular cartilage and so on.

In fact, this sport has great wear on the knee.

1.

Climbing stairs and mountains.