Therefore, it is not recommended to take mountain climbing and building climbing as daily exercise.
Tips: the treadmill needs to be used carefully.
❹ choose plastic ground, asphalt road, etc.
Taijiquan knee injury risk: ★★☆☆☆ some people think that Taijiquan has squats such as horse steps, which will put too much pressure on the knee.
If the setting is unreasonable, the speed is too fast, It is difficult for ordinary people to keep up with their muscle strength and coordination after fatigue, but they are prone to injury.
On the contrary, cycling can increase the muscle strength around the knee joint and improve the stability of the knee joint.
Key points of cycling without hurting the knee: ❶ adjust the height of the seat to: when the foot pedal is stepped on the lowest position, the knee joint is slightly bent about 170 ° ❸raise your head in cycling, keep the knee joint and toes facing forward ❸ keep riding at a constant speed, don’t suddenly increase the speed ❹ exert force on the thigh, and step on the pedal with the front 1/3 of the sole of your foot.
❸ lean forward slightly, and the arm swings naturally, and the forefoot touches the ground ❸ keep the speed of “breathing and heartbeat slightly faster, but you can talk normally”.
Therefore, cycling actually has a protective effect on the knee joint.
When going down the mountain (stairs), the knee will bear the impact of the ground in addition to its weight, which will increase the wear of the knee.
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Keep the trunk straight and lean forward slightly.
A small number of people with obvious O-shaped legs, X-shaped legs deformity or knee joint disease and overweight should exercise reasonably according to the doctor’s advice.
However, in the process of cycling, if you choose an inappropriate way, it will not only fail to protect the knee joint, but also may cause knee joint injury! For healthy cycling, first remember ↓↓↓ whether indoor or outdoor sports, you should do warm-up exercises first, and the correct cycling posture [action steps] 1 Adjust the seat height: generally, for professional cyclists, the seat height is flush with the anterior superior iliac spine, that is, the height of our belt..
From now on Today’s highlights Hi, everyone.
Action 1: climb the stairs correctly [action steps] 1 The toes and knee tips are in a straight line, do not deviate significantly from the middle, and the knee tip should not exceed the toes.
Generally, the cement floor downstairs of the community cannot provide an effective buffer against the impact of jumping rope landing, and it is easy to hurt the knee for a long time.
But if you ride too hard or take some wrong riding posture, there are also certain health risks to the knee.
Key points of climbing without hurting the knee: ❶ the center of gravity of climbing is slightly forward, and the center of gravity of descending is slightly backward; ❸ hold the handrail to help make efforts or use the Climbing Stick; ❸ the knee is injured, when going upstairs, the good leg goes up first, and when going downstairs, the bad leg goes down first.
2 Then make a homeopathic transition to the heel [note] don’t move too fast when going down the stairs to avoid sprain of the knee joint, and don’t buckle or turn the knee joint inward or outward.
In fact, cycling itself does not significantly increase the load on the knee joint.
Speaking of exercise, many people are worried about hurting their knees.
Tips: if there is obvious discomfort in front of the knee joint when riding a bicycle, try to reduce such activities.
If your knees are uncomfortable during climbing, don’t insist.
Action 2: go down the stairs correctly [action steps] 1 When going down the stairs, first let your toes land on the ground and decompress your knees.
[note] the body should lean forward slightly, so that the hips can be slightly bent, and the muscles of the hips can be activated at the same time, which can relieve the pressure of the knee joints.
Key points of rope skipping without hurting the knee: ❶ choose plastic ground or cement floor to lay plastic mats ❸ when jumping, keep your feet close to each other, avoid bending your knees sharply ❸ take-off height is 2cm ~ 4cm, ensure that the rope skipping just passes through the soles of your feet ❹ shake the rope with wrist strength, and keep the big arm close to the trunk.
So what kind of exercise hurts their knees most? The answer is that sitting for a long time is the worst injury to the knee! Long term sedentary articular cartilage will gradually lose nutrition and “starve to death”, so proper exercise can prolong the life of the knee, but the premise is to master scientific methods to avoid unnecessary damage.
In this process, the center of gravity of the body should not lean forward too much, and the back leg should bend after sufficient support to form a continuous downward movement.
Risk of knee injury caused by rope skipping: ★★☆☆ the risk of knee joint caused by rope skipping is mainly related to the field.
This expert Chen xingzuo, deputy chief physician of orthopaedics department of China Japan Friendship Hospital, risks of knee injury when climbing mountains and stairs: ★★★★★★★★ when climbing mountains (stairs), the knee will bear about 3 times its own weight.
In fact, many scientific studies actually show that playing Taijiquan about twice a week not only does not hurt the knee, but also plays a certain role in protecting the knee and relieving psychological pressure.
If you are worried that your knee tip will exceed your toes, you can use your toes to support the front steps when you go up the steps, so as to ensure that your knee tip will not exceed your toes.
At the same time, don’t be a “weekend hero” and suddenly go to exercise.
2 The whole or most of the soles of the feet should contact the steps 3 When the body leans forward and the thighs exert force, the hips should also exert force at the same time, and the rear legs should kick up at the same time.
In addition, those who are overweight and injured in the knee joint should have the guidance of a doctor.
The risk of knee injury from slow running: ★★☆☆☆ as long as you don’t overdo it, jogging will rarely cause knee injury.
Key points of running without hurting the knee: ❶ warm up for 5 ~ 10 minutes before jogging, and pure running lasts for 30 ~ 60 minutes every day.
Exercise step by step, gradually increase the amount, the weekly increase should not exceed 10%, do not be a “weekend hero”, sudden exercise.
as the venue, and cement is not recommended.
Key points of Tai Chi without hurting the knee: ❶ warm up is also required before Tai Chi, ❸ do not squat too much in pursuit of beautiful movements, and the action of standing on one foot or rotating the body should be slow ❹ in case of knee discomfort, do not bear it, and immediately stop riding a bike to hurt the knee: ★★ ☆ ☆ ☆ when riding, people’s weight is mainly pressed on the seat cushion, and the force on the knee is relatively small, which also helps to strengthen the muscles around the joints.
Don’t care too much about the distance.
Tips: the elderly, overweight people and people with knee joint injuries had better climb less.