Just change one action, and the 'wounded' knee going up and down the stairs can be turned into a 'knee pad'

As the most "humiliating" joint in the human body

Our state of the knee

always lacking attention

Not paying attention to routine maintenance

Joints can't "last forever"

not during knee pain

realized the seriousness of the problem

The aggravation of osteoarthritis is inseparable from the accumulation of wrong habits in daily life. After our observation, we have sorted out four common knee injuries for you, and compared your daily life to see if you have also been recruited:

Beautiful "wounded" knee

High heels are the first choice for beauty-loving ladies, but while making you stand tall and increase your self-confidence, the knee joint has also made huge sacrifices in order to complete your beauty.

When the heel height exceeds 5 cm and the heel is thin, our knee joint has to maintain balance in an abnormal posture. At this time, the knee joint is not in its proper physiological state. Wearing high-heeled shoes for a long time will cause wear and tear of the knee joint, wear and tear of the ankle joint and hip joint, form a deformity of the knee joint, prematurely wear out the cartilage, and increase the risk of osteoarthritis.

Therefore, for women who love beauty, we recommend that high heels should be chosen:

not more than 5 cm in height

The heel is not too thin

Control the wearing time of high heels

Love the "wounded" knee

Helping children with children, when the elderly squat, hold the child, stand up, and complete this set of actions, the pressure on the knee joint has reached 4-8 times of their own body weight. In fact, most elderly people endure joint discomfort and complete this "love hug".

Just imagine that the elderly with cartilage degeneration and muscle atrophy lack effective lubrication and stable support for the joint system. Once at a certain moment, due to instantaneous severe pain or weakness, the squatting cannot be completed, and the child in his arms may fall. The old man himself will suffer serious trauma...

Therefore, we recommend that elderly people with children at home should not easily try to hold their children and squat. This action is very dangerous.

The "wounded" knee

The health care of the elderly often believes in experience and word of mouth among friends. Some health exercises that do not actually have health care functions are circulated among old partners and old girlfriends. For the knee joint, there is a well-known movement known as "grinding the knee," like this:

In fact, the knee joint is most afraid of repeated friction for a long time under load, and the action of grinding the knee is exactly in line with all the elements of knee joint injury-squatting posture, heavy load on the knee joint, repeated circular motions, and generally shorter exercise time. Long... This kind of knee grinding is not the more flexible it is, but the worse it is.

Therefore, we recommend that the elderly try to exercise their knee joints by walking briskly:

As an aerobic exercise, brisk walking can effectively improve the cardiopulmonary function of middle-aged and elderly people

In the process of brisk walking, the knee joint quickly completes the alternation of load and relaxation, and the synovial fluid is fully released and utilized.

Therefore, you will find that in the process of brisk walking, your knee pain symptoms will be effectively relieved.

The unavoidable "injured" knee

In daily life, the most unavoidable "injured" knee movement is going up and down the stairs. We cannot guarantee that we will not encounter stairs and steps in our daily life. The aggravation of knee pain during the process of going up and down the stairs is also the consensus of many middle-aged and elderly people.

It is actually supported by data that such actions as going up and down the stairs "injure" the knee. In China, the incidence of osteoarthritis is highest in the mountainous areas of the southwest region. The southwest region represented by Yunnan, Guizhou and Sichuan has many rugged mountain roads. Life in the mountains often needs to deal with large terrain drops. Up and down stairs and mountains must be faced in the daily life of residents in the southwest mountainous areas.

Caravans of the Ancient Tea Horse Road in Yunnan

The porter of the ancient tea-horse road in Yunnan

Although going up and down the stairs is an unavoidable "injury" knee movement, it does not mean that there is no solution. Instead, you only need to change one action, and the "injured" knee going up and down the stairs can be turned into a "knee pad". Click the video below and you can try it later.

muscle power

A key element of knee pads. Muscle atrophy in the elderly is often accompanied by a decrease in muscle elasticity, flexibility, and strength. The direct consequence of weakened muscle strength is to lose the protection of the joints and affect the blood circulation of the articular cartilage. Lack of protection and lack of blood supply further aggravates the symptoms of knee pain, further reduces activity, further muscle atrophy, and falls into a vicious circle.

There are three groups of muscles that are vital to the knee joint: the gluteus medius, gluteus maximus, and quadriceps.

The quadriceps muscle wraps around the knee joint and has a direct impact on the knee joint

The developed hip muscles indirectly reduce the load on the knee joint through a strong hip joint

Many athletes can often find that they have very severe osteoarthritis when they receive X-ray examinations, but their pain symptoms are not obvious. The most important reason is that the muscles are strong and highly developed. It cushions the pressure of the knee joint, and also forms a protective stretch for the knee joint.

Therefore, strengthening the muscles around the knee joint is an effective way to protect the knee joint and relieve the system. From a certain point of view, even if the knee is painful, you should continue to exercise.