Next, please ask Yang Yuping, deputy director of Sports Medicine Department of Peking University Third Hospital, to answer questions for sports fans.
Mountain climbing is not conducive to protecting knees.
The knee joint is one of the joints that the human body exercises the most and bears the most weight. Generally speaking, torsion is the most likely to cause knee joint injury. Like some spiking movements, especially some oblique cutting, turning and turning movements in football, basketball and other sports, it is easy to cause knee injury. Sports like running have a straight route and fewer injuries.
Although mountain climbing is a good exercise, 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, while when going down the mountain, the knee joint has to bear the force of downward thrust besides its own weight, and such impact will increase the damage of the knee joint. The friction between patella, meniscus and articular surface is intensified, which is easy to cause injury.
▌ There is no "running knee"
Running often, some people will worry about "running knees". Is this correct?
Yang Yuping said that there is no "running knee", at least we don't talk about the concept of "running knee" in clinic. If you feel unwell, it is usually cartilage injury, tendon disease, synovitis and so on. In fact, as long as you control the amount of exercise, running rarely causes harm. All sports should be moderate, and my summary is four words: do what you can.
Never compare yourself with an athlete. Professional athletes are training their muscle strength, body flexibility, body coordination, balance and so on every day. They have a good understanding of their anatomical structure, functional state and common sense of injury prevention and treatment.
In addition, professional athletes usually have a strong medical and rehabilitation team behind them. These conditions are not available to ordinary people. Therefore, ordinary sports lovers should always remember that exercise is a very good way to add fun and health to our spare time, and never put the cart before the horse.
▌ Synovitis treats the symptoms rather than the root cause.
Yang Yuping reminded that if you feel pain and discomfort in your knee joint, you should take a rest, and don't exercise for the time being until the pain weakens or disappears. If you have acute injury, such as ligament injury, you should rest for at least three months. As the saying goes, "it takes 100 days to hurt the muscles and bones", and we should follow these laws.
Many people think that if you get synovitis, you should treat it quickly, such as taking synovitis granules. Is this right?
Many people say "I have synovitis", and synovitis needs to be treated. In fact, synovitis is only the result, not the cause. Actually, we should go to the root cause. Synovium is very special. Synovium is actually the inner layer of joint capsule. Synovitis is caused by the stimulation of other tissues. If everyone goes to treat synovitis, the most typical example is to eat synovitis granules to treat the symptoms rather than the root cause. Whether the meniscus is broken or the ligament is broken is definitely incurable.
▌ Acute sprain should follow the "police principle"
No matter what kind of knee sprain occurs, the initial symptoms may be pain and swelling, which affects walking and sports. Usually after a few days' rest, you will get temporary relief. However, many diseases have not actually recovered, but they are not painful or swollen. Therefore, it is suggested that no matter what form of knee joint sprain occurs, you should go to the hospital to find a professional sports medicine doctor or a doctor in the department of osteoarthritis, and you need early treatment to avoid delaying the illness. Of course, before going to the hospital, it is usually very helpful to do ice compress, brake rest and other protection.
Regarding the coping methods of joint sprain, we used to think that we should put on plaster after injury, and we should not step on the ground at all, but should rest. Results After a long period of practice, moderate exercise is better. Under the condition that the pain can be tolerated, moderate exercise can recover faster than complete braking, which has become the principle of the police.
Treadmills are very discouraged.
Many people, especially white-collar workers, are keen to get a fitness card and run on the treadmill in the gym, or buy a treadmill at home and run for an hour. How much does running on the treadmill hurt your knees?
It is strongly recommended that you run on the treadmill, because the treadmill wears your knees very hard.
The biggest problem with treadmills is the fixed speed. If you slow down a little, you will fall off the treadmill. But think about it. Can you stand running at the same speed for half an hour or an hour? If the coordination between knee joint and muscle can't keep up, it will cause shock damage to meniscus and cartilage of knee joint.
Wearing knee pads during exercise is also a misunderstanding.
Some people wear knee pads or something when they exercise, so it's better not to wear them. Only the injured need to wear it, and we ordinary people don't have to wear it.
There is a simple reason. Cell magazine recently published an article. According to the research, the influence of environment on people's health is far greater than heredity. In other words, if we want to grow up healthily in this society, we must adapt to the environment, not just rely on heredity.
When you go back to activities, you must adapt your knees to the impact of the outside world, so that your knees can be energetic and good. Tie your knee pads as soon as you get on stage. As you can imagine, your knee will not heal. Without the process of adaptation, you will never make progress.
Protect your knees. Swimming is the best.
So what exercise is best for the knee joint? Protect your knees. Of course, swimming is the best. Running and walking are also possible, and it is best not to climb mountains.
Climbing stairs is fine for normal people, but it is not good for people with bad knees.
Wearing high heels is very bad for your knees.
According to Yang Yuping, a study in Taiwan Province shows that when women wear high-heeled shoes to go up and down stairs, the weight borne by the patella can reach 7 to 9 times their weight. Often wearing high heels has a lot to do with female patella softening. Chondromalacia patellae refers to the degeneration and degeneration of patellar cartilage due to abrasion and trauma, which is usually manifested as pain in front of the knee, dull pain and friction when pressing the patella, and knee pain when going upstairs and downstairs, especially when going downstairs.
In addition, obesity can also damage the knees. A joint is like a pulley. The upper part is pulling it, and the greater the weight below, the greater the parallel component of leg pressure.
Protect your knees: rely on muscles instead of protective gear.
How to protect knee joint and prevent knee joint injury in life?
One is to control exercise and rest if you feel knee pain. In addition, it is very important that we think what should we do if the knee joint is not injured? Not by protective gear, but by muscles. Exercise more muscle strength at ordinary times, besides your reaction ability, sensitivity and so on. Of course, we should also learn to pay attention to rest. Too much practice is not good.
In addition, knees are more likely to be injured in cold winter, so in winter and spring, we should also pay attention to the warmth of knees.
Static Squat: A Recommended Exercise Method
Sit-in is a kind of exercise method summarized in our clinical work, which is extremely suitable for the general population, especially the elderly. Mainly exercise quadriceps strength.
Because the static exercise method is adopted, it is more reasonable and easy to adhere to.
In addition, this way can exercise anywhere, without any auxiliary equipment, and it is highly feasible. It can not only cure diseases, but also improve muscle strength and ability for friends who don't usually exercise much.
The specific exercise method is: back against the wall, feet apart, shoulder-width, and gradually stretch forward, forming a certain distance from the center of gravity of the body, about 40 ~ 50 cm. At this time, the body has been squatting, so that the long axis of the calf is vertical to the ground. The included angle between thigh and calf should not be less than 90 degrees. Generally, every time you squat, you can't insist on it once, rest for 1 ~ 2 minutes, and then repeat. It is best to repeat it 3 ~ 6 times a day.
In addition, the angle of squatting is very particular, because the muscles that maintain posture have "spillover effect". Simply put, each muscle only plays the role of maintaining posture within a certain angle range. So it's best to squat from different angles. For example, 30, 60, 90 degrees, the effect will be better. When squatting, it is best to do it at an angle that does not cause obvious pain. Otherwise, improper practice will aggravate the injury.
How to avoid knee injury in antagonistic exercise?
For ordinary people, exercise must be within their ability.
You don't think this ball can reach. Why do you want to achieve it? If you insist on going up enough, you will only get hurt. Like those antagonistic sports, people are obviously much fatter than you. If you have to hit him, he can only knock you off. How are most injuries caused?
If you do what you can, you will rarely get hurt.
Therefore, in terms of hardware, it is recommended to choose professional sports venues and sports equipment as far as possible. Shoes are very important. Try to use professional shoes in any exercise, which will reduce the chance of injury.
Technically speaking, 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 some stretching and relaxation after exercise.
In some ball games, we should try to avoid twisting, especially inappropriate twisting.