Physical exercise can help us keep healthy. However, many people do not pay attention to protection in physical exercise and lack conventional medical knowledge, which leads to joint injury and wear. Doctors can only treat orthopedic diseases and solve meniscus and ligament problems, but cartilage wear is non-renewable. For joint diseases, the most important thing is prevention.

Several actions to be avoided in protecting knee joint

1, Squat: Squat will cause articular cartilage wear, and the knee joint wear in squat is much more serious than walking on a flat road. Moreover, due to the compression of the posterior side of the knee joint, the mobility of the posterior horn of the medial meniscus is poor, and it is easy to crush the posterior horn of the medial meniscus. Therefore, it is not recommended to squat for a long time.

2. Going up and down stairs or climbing mountains: When going up and down stairs or climbing mountains, it is easy to cause wear and tear of patella joints and meniscus injury, and sprain can also easily lead to ligament and other soft tissue injuries.

3. Semi-squat rotation in Tai Ji Chuan: There is a semi-squat rotation in Tai Ji Chuan, which is not only easy to cause great damage to patella joint, but also easy to cause meniscus injury. Therefore, this action is not recommended for middle-aged and elderly people.

4, squat: when squatting, the stress on the patella joint is three times that of usual, which is easy to cause wear and pain of the patella joint, and it will also cause reactive synovial hyperplasia, which will aggravate the pain. So this kind of exercise is not suitable for middle-aged and elderly people.

5. Emergency stop and strenuous exercise: such as playing football, basketball, table tennis and badminton. Because the knee joint of middle-aged and elderly people has degeneration, the meniscus will also have partial degeneration, which is easy to cause joint degeneration and meniscus injury.

6, anti-stretching knees: Many middle-aged and elderly people like to go to the gym to do strength exercises, such as knee joint anti-stretching knees. However, this action is easy to accelerate the wear of patellar joint. Therefore, it is not recommended for middle-aged and elderly people with patellofemoral joint degeneration.

In addition, sedentary knee flexion is not conducive to blood circulation of lower limbs, and it is easy to cause swelling of lower limbs. For middle-aged and elderly patients with osteoarthritis, sedentary can easily lead to the aggravation of osteoarthritis, synovitis and knee joint stiffness. Therefore, sitting for about 45 minutes, it is recommended to stand up and exercise properly.

Extended data:

Ways to protect your knees when running;

1, running posture should be correct.

Correct running posture can prevent our knees from being injured. According to different running modes, the running posture you choose will be different. Sprint, long-distance running, fast running, jogging and so on all have different postures. Using the correct running posture can not only avoid improper sports injuries, but also achieve the most efficient fitness and fat reduction effect.

2. Choose shoes that are comfortable for your feet

Of course, you should wear sports shoes or running shoes when running. Shoes such as inner high, leather shoes and high heels should not appear on the track, which is not only easy to damage the soft plastic track, but also very unfavorable for us to run, so we can't use the correct posture.

And running also needs the softness of the sole. Professional running shoes can design running shoes with different flexibility according to different running methods. If you just jog to lose weight, you can choose sports shoes with thin soles and comfortable feet. Too small shoes are easy to grind bubbles, and too big shoes are easy to fall off.

3. moderate running.

Don't run too fast, the amount of running will increase slowly, and you will choke if you don't eat fat. Running is only two or three kilometers at first, and it can be gradually increased in the future, but it can't exceed ten kilometers every day. Knee wear will speed up, there is no need to run every day. Seven days a week, you can choose to run for three to five days to rest your knees.

4. Normal food supply

Because some people run to lose weight, they only add a little energy after running many times, and all their efforts are in vain for fear of eating too much.

In fact, losing weight is not that simple. Ensuring a normal diet supply can not only supplement the nutrients needed by the human body, but also help to cultivate leg muscles and improve the basal metabolic rate. Even if the weight has not been significantly reduced, the figure looks thinner and thinner.

People's Network-Remember these points without hurting your knees during exercise.