I want to exercise and want to protect my knees. What should I do?
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Some people say that exercise is an exercise for the function of the knee; others worry that exercise can cause knee wear and so on, which is not good for the knee. So, is the sport good or bad for the knee joint? How should we protect the knee joint during exercise?
Mountain climbing is not conducive to protecting the knees
The knee joint is one of the joints with the most movement and weight. In general, torsion is the most likely to cause knee damage. Some movements like smashing, especially in sports such as football and basketball, are more likely to cause knee injuries in some movements such as beveling, turning, turning and so on. Like running, the route is straight and there will be fewer injuries.
Mountain climbing is a good way to exercise, but it is not conducive to protecting the knee joint. Because, when going up the mountain, the weight of the knee joint is basically its own weight, and when going down the mountain, in addition to its own weight, the knee joint also has to bear the power of the undershoot, such an impact will increase the damage to the knee joint. The friction of the tibia, meniscus, and articular surface is intensified, and it is easy to cause injury.
There is no "running knee" at all.
Running often, some people are worried about having a "running knee". Is this correct?
Yang Yuping said that in fact there is no "running knee" at all, at least we do not talk about the concept of "running knee" in clinical practice. If you feel discomfort, it is usually cartilage damage, tendon end disease, synovitis and so on. In fact, as long as the amount of exercise is well controlled, running rarely causes damage. All sports must be moderate, and I summed up the four words: Do what you can.
Never compare yourself to athletes. Professional athletes train their muscle strength, body flexibility, body coordination, balance ability, etc. every day. They have a good understanding of their anatomy, functional status and common sense of injury prevention. Please remember that ordinary sports fans always remember that sports is a very good way to add fun and health to our spare time . Don't put the cart before the horse.
Synovitis can not cure the symptoms
Yang Yuping reminded that if you feel the pain in your knee joint, take a rest, do not exercise for the time, rest until the pain is weakened or disappeared. If acute injuries such as ligament injury, then you have to rest for at least three months, as the saying goes, "Injury and bones for 100 days."
Many people think that synovitis should be treated quickly, such as eating synovitis granules, is this right?
Many people say "I have synovitis", and I have to treat synovitis. In fact, synovitis is only a result, not the cause. In fact, we should go to the roots. The synovial membrane is actually the inner layer of the joint capsule. Synovitis is caused by the bad stimulation of other tissues. If everyone is going to cure synovitis, it is a cure for the symptoms, and it is not a cure for the meniscus, and it is not a cure for the ligaments.
Acute sprains, follow the "police" principle
Regardless of which knee sprain occurs, it usually takes a few days of rest to get temporary relief. However, many diseases have not actually recovered, but they do not hurt or swollen. Therefore, it is recommended that everyone, regardless of the form of the obvious sprain of the knee, should go to the hospital to find a professional sports medicine doctor or osteoarthritis doctor to see a doctor, need early treatment of treatment, so as not to delay. Of course, you can do ice protection, brake rest and other protection before going to the hospital, usually it will help a lot.
Regarding the method of coping with joint sprains, we thought that after the injury, it should be plastered, and it is impossible to step on the ground or move. As a result, it has been proven for a long time that moderate activity will recover faster than full braking in the case of pain. This becomes the POLICE principle: Protect, Optimal loading, ice. Ice, Compression, raises the limb (Elevation).
Very not recommended to use a treadmill
It is highly recommended that you run on a treadmill, which is particularly wearable for your knees.
The biggest problem with treadmills is that they are fixed speed, and you are a little slower and fall off the treadmill. But you think about it, always running at the same speed, running for half an hour, an hour, can you stand it? If the coordination of the knee joint and the muscle can not keep up, it will cause shock damage to the meniscus and cartilage of the knee joint.
Wearing knee pads during exercise is also a misunderstanding
Some people wear knee pads during exercise, it is best not to wear them. Only the injured person needs to wear it, and ordinary people can wear it without wearing it.
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If we want to grow up healthily in this society, we must adapt to the environment and not rely solely on heredity. Going back to sports , you have to let your knees adapt to the impact of the outside world. Your knees will be strong enough to be good. As soon as you get on the court, you can tie your knees. As you can imagine, your knees won't work. Without the process of adaptation, you will never improve.
Quiet: Recommended workout method
Quiet, it is a kind of exercise method that is very suitable for the general population, especially the elderly, which is summarized in our clinical work, mainly to exercise the muscle strength of the quadriceps.
This method can be exercised anywhere, and does not require auxiliary equipment, so the feasibility is very high. Not only can it cure, but it is also a very good exercise method for friends who do not have much exercise to improve their muscle strength and ability.
The specific practice method is: back against the wall, the feet are separated, shoulder width, gradually forward, and form a certain distance between the body and the center of gravity, about 40 to 50 cm . At this point, the body has already presented a squat posture, so that the long axis of the calf is perpendicular to the ground. The angle between the thigh and the calf should not be less than 90 degrees. Generally, it is impossible to insist on one end each time, rest for 1 to 2 minutes, and then repeat. It is best to repeat 3 to 6 times a day.
How to avoid knee injury in confrontational exercise?
For ordinary people, exercise must be within their ability.
You think this ball is not enough. What are you doing with it? If you have to go up enough, it will only hurt. When you do your best, you are rarely injured.
Therefore, from the hardware point of view, it is recommended to choose a professional sports venue and sports equipment. Shoes are very important. If you want to exercise, try to use professional shoes, which will reduce the chance of injury.
In terms of skill, try to train according to standard and professional movements to reduce sports injuries. In addition, it is very beneficial to do some warm-up exercises before exercise, and to do some stretching and relaxation after exercise. In some ball games, try to avoid twisting, especially improper twisting.
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