Although I am not a doctor, I can't diagnose your knee joint distance! But I am a senior patient and know a lot about the knee joint!
It's like my knee problems and symptoms were basically the same as yours at first. About 10 years ago, my knee joint also had your symptoms!
At the worst time, squatting hurts badly! Then I went to the hospital to take a film. Magnetic resonance imaging (MRI) showed that the meniscus was second grade with a small amount of effusion. The problem is degenerative osteoarthritis! The doctor didn't give any good treatment either, just told me to stop playing basketball and pay more attention to rest!
But I didn't listen to the doctor, so 10 years passed, and until now I will still play basketball in my spare time, and I will play basketball like a young man! The symptoms of the knee joint are not obvious!
Let me share my experience and methods, hoping to help you!
I read the expert's advice. I ride it two or three times a day for about 20~30 minutes each time. It needs a certain intensity in the middle, especially after the end, I feel that my knee muscles are particularly swollen. If I persist for a month or two, I can relieve the symptoms of knee pain very well!
But riding a mountain bike must pay attention to skills and make sure that the sitting posture is appropriate!
Otherwise, it will be counterproductive!
To tell the truth, I didn't dare to play basketball at first, but after riding a mountain bike for a while, the pain in my knee eased, so I started to play basketball!
As many doctors and experts have said, obesity is a very important cause of knee joint problems! Being overweight is like carrying dozens of pounds every day. Such a heavy thing is pressing on your knee. If you add strenuous exercise, such as playing basketball, it will easily lead to problems in your knee joint.
Because I have come across many such examples!
When I was fattest, I weighed more than 80 Jin, and now I weigh about 72 Jin! It's too easy for me to lose 20 Jin! Because I am in the summer vacation, because I want to participate in a basketball game, I have been training for basketball for more than a month, and I am sweating every day. Plus I strictly control my diet, so I lost my beer belly and lost weight unconsciously! The most important thing is to relax the whole body, especially the knee joint!
But this way of losing weight is risky, after all, the weight at that time was a bit overweight!
So everyone can choose the right way to lose weight according to my way! It is important to control your diet reasonably, not skip meals! Reasonable exercise is very important, not excessive exercise!
I think when I started swimming, I also hoped to repair the knee joint problem to some extent, so you started swimming for this purpose, and it's almost five years now!
Now let me sum up: it is strongly recommended that you choose swimming to solve some problems of your knee joint, but it takes a certain amount and a long time to have an effect, and the effect brought by swimming can not only help your knee joint!
In the past, I walked slowly for a while and walked quickly to exercise my knee joint. After a while, I really felt the obvious progress of my knee joint!
Of course, it would be better to combine some stretching exercises before warming up by walking slowly and walking fast!
One of the biggest enemies of the knee joint is sedentary. It is estimated that many people will ignore this enemy!
And an activity that can make the knee joint more active and better is to jump quantitatively every day, such as bobby jump, left-right jump and cross jump!
Wait, these simple jumping exercises can make your knees healthier!
The reason why I recommend squatting against the wall is because I can feel that it has played a very good role in the knee joint after I have carried out the correct practice training of leaning against the wall mirror!
In addition, of course, there are other better ways to protect and stabilize the knee. What I share here is a method that I personally use and feel better!
I hope I can improve and solve your knee problems! Because I also slowly exercise to recover! At least at present, there are basically no symptoms when going up the stairs!
Let's solve the problem of knee joint together!
Poor knee joint and pain after excessive exercise are the troubles of many people who want to exercise or need to exercise due to illness.
① As an orthopedic surgeon who loves sports, simply popularize the sports that the knee joint is not suitable for.
(2) Matters needing attention in popular science exercise.
① swimming
Swimming is a very healthy exercise, which can exercise the whole body muscles and increase immunity. In my opinion, it is good to master sports skills and various swimming strokes!
② Riding
Riding a horse is a very good sport, focusing on skill and posture. The wrong posture will damage the knee joint.
③ Yoga
Yoga has some unique benefits to the flexibility and coordinated exercise of the body. Suggest practicing!
4 go flat.
The point is to level the road! Going uphill and downhill will increase the burden on the knee joint.
⑤ Aerobics that do not excessively oppress the knee joint, such as flat support.
Fitness needs professional coaches to understand. Strength skills are especially important!
Basketball, football, badminton, table tennis, etc. Excessive collision and strenuous exercise are required.
Square dance, proposed separately. By category! Ghost dance is very harmful to the knee joint.
(2) Squat and other quadriceps movements require excessive movement of the knee joint.
Any exercise should be moderate.
In proper exercise, too much will do harm to the body.
2 warm up. It is very important to warm up before exercise. This point is easily overlooked.
③ Avoid exercise fatigue. Sports fatigue here does not mean that you are tired of sports or play. Refers to tendon fatigue caused by excessive exercise.
④ Master motor skills. Skill is an important factor to avoid injury. I always say: talent is the reason that determines whether you can engage in this sport, and skill determines the depth that you can engage in this sport.
Bad knees are common in life. If the situation is serious, the patient needs some medical intervention at this time. If the delay is longer, it will hurt him more at this time. So for patients with poor knees, what method should we choose to exercise at this time?
Because there are differences among individuals, it is best for patients to ask doctors whether they need rest or proper exercise according to their actual situation. Generally, patients with poor knees can recommend the following fitness exercises at this time.
Swimming is actually a very good systemic aerobic exercise for patients, which can improve the heart and lung function of the body to a certain extent, and can also help reduce fat. The most important thing is that swimming has little pressure on the knees, so patients don't have to worry too much at this time.
Walking on a flat road is actually a good exercise method. At this time, patients can choose to walk on a flat road, but it is best to squat around their knees and do warm-up exercises before walking. In the process of walking, patients should pay attention to the gentle lifting of their legs to avoid the aggravation of their knee joint injuries. The best speed is 60 steps per minute, remember not to be too fast. Generally speaking, it is better to walk for half an hour to an hour at a time. If you are exercising on the treadmill in the gym, don't set the uphill mode to avoid more damage to your knees.
Fixed bicycle. If the patient's knee condition has not deteriorated to the point where he can't move, then fixing the bicycle at this time is also a better exercise method. When the patient uses a stationary bicycle, the pressure on the patient's knee will be reduced by more than half, because the weight of his upper body is already supported by the seat. In addition, stationary bike is good aerobic exercise.
Water sports, such as walking in the water, running in the water, yoga in the water, and aerobic in the water, are actually suitable sports methods. In water, because the body is buoyant, the pressure on the knees will be reduced accordingly. At the same time, due to the resistance in the water, the patient's body can be well exercised.
If conditions permit, patients can also properly carry out strength training under the guidance of fitness coaches and doctors. It is worth noting that if the patient's weight is still heavy, he should control his diet and pay attention to losing weight in order to better assist in the treatment of diseases.
1, running in the water
Water fitness makes good use of the buoyancy of water to reduce the burden of gravity on the body. For example, running on land bears an impact force equivalent to four times the weight of the knee, while running in water can not only avoid knee injury, but also achieve the same exercise intensity.
2. Pilates Fitness Method
Pilates is beneficial to body fat burning and consumption, and at the same time accelerates body toxin excretion; Anaerobic exercise refers to the high-speed and vigorous exercise of muscles in the state of "hypoxia", which helps us to increase muscles, shape muscle lines and enhance the body's emergency state ability. The damage to the knee is very small.
Step 3 swim
Because there is buoyancy in the water, swimming will basically not cause pressure on the knee joint. More importantly, swimming can basically exercise most of the muscles of the whole body, and it is a very fat-burning exercise. However, it should be noted that swimming should not be too intense, and the correct posture should be maintained, otherwise it is easy to cause muscle laceration and it is difficult to recover.
Step 4 sit against the wall
Squatting can enhance the muscle strength of the medial head of quadriceps femoris and rectus femoris, and relieve the pain by improving the dislocation of patella and reducing the wear of patella cartilage. Feet are shoulder width apart, feet are in front of the body, the whole trunk is close to the wall, knees are bent, and calves are kept perpendicular to the ground. Knee bending angle With the progress of exercise, the strength of thigh muscles increases, and then the knee bending angle increases.
5, supine support action
Lie on your back on the mat, bend your knees at a 90-degree angle, put your hands flat, press your waist hard, keep your hips off the ground for 2-3 seconds, and then slowly put them down. This group of movements can not only fully exercise the extensor and flexor muscles of the lower limbs, but also effectively exercise the muscles beside the back spine.
Step 6 ride a bike
Cycling can also exercise the knee joint well, enhance the strength of muscles around the joint, coordinate muscle movement and enhance muscle strength, and help relieve the symptoms of joint pain. Pay attention to slow riding, there is no load on the car, and the riding time should not exceed 1 hour every day. You can ride a combination and fully exercise your whole body joints.
This question is particularly good. Many people are not suitable for running, and running is not suitable for everyone. For example, when we are doing a nutrition clinic, many people's knees, knees, hips and ankles are uncomfortable, so can't these people exercise? What sports do these people do? For example, people who weigh more than 200 kilograms want to lose weight. What exercise should they do first? Next, I will reveal them to you one by one.
Answer the questioner's question first. Bad knee. What exercise can you do to achieve the effect of fitness without damaging your knees? First of all, we should distinguish between two kinds of exercise, aerobic exercise and anaerobic exercise. Tai Chi, jogging and swimming that we contact every day belong to aerobic exercise, while dumbbells and mineral water belong to strength exercise.
You should be able to find the answer from the aerobic exercise mentioned above. Knee is not good, you can walk slowly and swim. Another recommendation is Pilates. Pilates is different from other swimming walks. You can do it on a yoga mat, and of course there is a flat support.
So if you are a heavier person, how do you lose weight at first? Of course, moderate and vigorous exercise is not recommended, and you can start by controlling your diet and walking slowly.
Jiaxiu
National registered nutrition technician
National second-class public dietitian
If walking, going up stairs and standing for a long time will hurt your knee, it means that your knee has been damaged. First of all, judge whether you belong to the crowd whose knees are easily damaged.
1. People who use their knees excessively: Athletes and people who work standing are the most likely to get injured in their knees.
2. Overweight people: The heavier the weight, the easier it is to wear the cartilage.
1. Tai Ji Chuan: Tai Ji Chuan is an exercise that is very suitable for maintaining knees. It can not only improve human microcirculation and discharge metabolic wastes, but also exercise leg muscles and protect knees from injury. In addition, Tai Chi also has the effect of losing weight and lowering blood fat, with an average consumption of 280 calories per kloc-0/hour.
2. Swimming: Swimming is a good aerobic fat-reducing exercise with little damage to the knees.
3. Cycling: Cycling regularly can improve the cardiopulmonary function of human body and exercise the muscle strength and flexibility of lower limbs. But when riding a bike, you should pay attention to the correct posture, otherwise it is easy to hurt your knees.
4. Quiet squat: This action is suitable for all ages. Practicing more at ordinary times can improve muscle strength.
1. Cold compress when knee swelling and fever: swelling and fever of knee indicate inflammation. Want to relieve the best cold compress, can effectively reduce swelling and control inflammation. You can wrap an ice pack with a towel and apply it to the hot or swollen part 15 minutes.
2. Correct posture: Bad posture is also the chief culprit of knee injury. When standing, you can put your chin away, your shoulders droop naturally, and your body center of gravity is on your thumb. Keep this posture when you walk, with your heels on the ground, your feet on the ground, and your toes on the ground.
3. Take things alternately with both hands: When holding heavy things with one hand, the center of gravity will shift, which will also have a negative impact on the knee joint, which can be alleviated by taking things alternately with both hands.
4. Make more calcium: You can usually eat more dairy products, bean products, seaweed, kelp, fish, shrimp and other foods.
5. Don't wear high heels: Wearing high heels often will do great harm to the patella, especially when going down the stairs, the human body will have a strong pain.
In short, you can try swimming and cycling in Tai Ji Chuan. But if the knee hurts too much, you should see a doctor, because the knee injury is irreversible, and it would be better to get professional help as soon as possible.
Hello, I'm glad to answer this question for you. I'm Lu Zhaolong, Sepp's fitness instructor.
With the popularity of fitness, we know more about fitness programs, knowing that fitness is no longer limited to rolling iron, but also includes functional training, pilates, yoga and other sports. Then more and more people join the ranks of fitness, with the same goal: health and beauty. Through exercise, fat is reduced, thus revealing the charming curve of the body, but more and more people can't exercise well because of some physical problems. Let's talk about the fitness method of knee pain today!
"It hurts to walk too much, it hurts to go up the stairs, and it hurts to stand for a long time, but if you want to lose weight, what is the correct way?"
This is a question that a netizen told me. It is not difficult to see that there is a big problem with his knee joint. First of all, there are probably two reasons for knee pain: chondromalacia patellae or meniscus wear.
1. chondromalacia patellae: It is caused by long-term patellar strain and the patella is not on the correct motion track. At this time, the patellar cartilage loses its good lubrication function, so the wear of the knee joint will increase.
2. Meniscus wear: the knee joint pressure is too high or not on the correct motion track. After wear, the cushioning force of knee joint decreases, and the wear coefficient of femoral head and tibial head increases.
So it is not difficult to see that he is no longer suitable for lower limb exercise. The knee joint needs to recover for a while. It is the most important thing to strengthen the leg muscles to protect the joints and correct the wrong joint motion trajectory.
Then the recommended exercise is about the exercise of the upper limbs and the core, because it will not cause additional burden to the joints of the lower limbs. At this time, there may be a saying, "Then don't do aerobic, can you lose weight?" The answer is yes. As mentioned earlier, reducing fat is the energy consumption around the body. As long as you can make your body consume, you can lose fat. The difference is the difficulty. Running is so popular because it is simple, can be completed without much energy, and consumes a lot of fat.
So you can still lose fat without running. Doing upper limb and core strength training can also consume a lot of energy, but it will be a little more tiring than running.
Training parts: chest, shoulders, back, arms and abdomen. These parts can be trained, and fixing instruments can avoid excessive participation of lower limbs.
Finally, to sum up, except for lower limb high pressure training, knee pain is not recommended. Other training forms can reduce our body fat, so upper limb and core strength training is very suitable. Of course, while doing these exercises, don't neglect your knee joint. Finding a professional to eliminate the pain is the key.
First go to the hospital to determine the cause of knee pain. If it is serious enough to require medical intervention, do it as soon as possible. The longer it takes, the worse it gets. In addition, you should ask the doctor first whether you need rest or exercise.
It is recommended that people with poor knees do the following fitness exercises:
1, swimming
Swimming is a very good systemic aerobic exercise, which has a positive effect on improving cardiopulmonary function and reducing fat. Swimming has little pressure on your knees, so don't worry too much.
Step 2 repair bicycles
If the knee condition has not deteriorated to the point where it can't move, then fixing the bicycle is also a better exercise method. When using a stationary bicycle, the weight of the upper body is supported by the seat, so the pressure on the knees is reduced by more than half.
Static cycling is also a very good aerobic exercise.
3. Water sports
Such as walking in water, running in water, yoga in water, aerobics in water, etc. In water, due to buoyancy, the pressure of weight on the knees decreases. And because there is resistance in the water, you can exercise well.
4. Strength training
Under the guidance of fitness coaches and doctors, even if the knee is not good, strength training can be carried out.
In addition, if you have a heavy weight, pay attention to diet control and cooperate with weight loss.
I don't know what state your knee is in now. I want to talk about myself. My knee has been hurting since I was about 30 years old. I never dare to wear shorts in summer, let alone skirts. In early summer, others began to wear skirts. I also wear warm pants. I dare not blow air conditioning, and I have to wear knee pads in summer. Chinese medicine says that what is excreted is sweat and urine, and what is not excreted is wet. It's the same when fat people are wet. This kind of dampness easily attacks the weakest part of the human body, causing pain and stasis, and in severe cases, it becomes a disease. After the exercise, of course, you can do what you can and increase it bit by bit. After more than 20 days, the knee pain was relieved and the cold feeling was reduced a lot. I've been exercising.
1, 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.
2. The treadmill seems to be safe, but it actually hurts the knee.
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?
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.
3. Wear knee pads? Beware of dependence
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. The reason is simple, used and wasted!
You must adapt your knees to the external impact, so that your knees can be strong 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.
Wearing high heels is very bad for your knees.
A study in Taiwan Province Province shows that when a woman goes up and down stairs in high heels, the weight on her patella can reach 7 to 9 times her 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.
5, acute sprain, hurry to see a doctor.
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.
1, protect the knee joint, swimming is the best
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.
Step 2 ride a horse
When riding a bike, you can spread your weight so that your knees don't have to bear such a big burden. The average novice cyclist's weight distribution is handlebar 1/3, seat 1/3, and the rest 1/3 is on the pedal.