Some people feel that the knee joint of one leg is weak when walking. There is nothing wrong with walking at ordinary times, but when going up and down slopes or stairs, you will feel a "click" sound in your knees, and you will stand up after sitting for a long time, and sometimes it will hurt. When the leg is half squatting, the pain will be more severe. These symptoms seem to be a kind of aging, but many young people will have them. Some people who don't exercise often don't pay attention to it because of their mild symptoms. Others will think it is calcium deficiency, osteoporosis, hyperosteogeny or arthritis. In fact, this may be chondromalacia patellae. Through investigation, it was found that the prevalence rate of chondromalacia patellae was 36.2%, especially for women aged 30-40, and the incidence rate was as high as 50%. And if not treated and controlled early, it will cause further degenerative diseases. High heels will cause a heavy burden on the knee joint, and women's muscle strength is weaker than that of men, which is also the reason why women are more sick. In addition, researchers at the University of Sheffield in the United Kingdom found that there are two compounds in green tea: EGCG (translated as "gallocatechin gallate") and ECG (translated as "gallocatechin gallate"), which can hinder the production of enzymes that destroy cartilage and help prevent osteoarthritis. Recovery measures: sit on the bed with your legs straight and flat, and lift it forcibly. Repeat 100 times. Attention! Not two legs at the same time, but apart. The reason and function of this method: when the leg is straight, the distance between the thigh bone and the calf bone is the largest, and a certain space can be created between the soft tissues. Legs are lifted by force, the essence of which is muscle strength, so lubricating hydraulic pressure can be put in the soft tissue gap of the knee to supplement nutrition to the soft tissue, which can strengthen the wear resistance of the soft tissue for a long time. Relationship between exercise, mountain climbing and knee injury: Many injuries occur when people are weak. Many people climb mountains, they are full of energy when they go up, and they drag their legs when they come down (I used to do the same). Tired thighs, you will unconsciously lock your joints when you walk. Locking the joint is to straighten the leg, which can reduce the burden on the thigh and temporarily relax the muscles, but it is easy to cause knee strain, knee impact injury, ankle strain, ankle sprain and lumbar muscle strain. The most important thing is prevention: [First, always remember to supplement calcium] 1. Warm-up activities before training must be sufficient, and don't do a lot of exercise directly. Injuries are the most common when you are tired or lack of energy. 2. Pay attention to the running posture when running, and don't land on one side; 3. Pay attention to the use of thigh muscles to avoid the direct impact of feet on knees; 4. When the symptoms of knee joint discomfort appear, reduce the amount of exercise and exercise frequency appropriately to avoid strenuous running, jumping and weight-bearing exercise; 5. Pay attention to keep your knees warm, especially in summer, and don't be greedy; 6. Hot compress leg muscles after exercise; 7. Avoid knee impact when loading, especially when going downhill; 8. Muscular development can relieve the pressure on the knee under certain circumstances and minimize the damage to the knee. Usually do more leg muscle exercises to minimize the tolerance to the knees. Consciously strengthen the exercise of quadriceps femoris (anterior thigh) and cruciate ligament, strengthen the muscle strength of quadriceps femoris and thigh (such as weight-bearing squat), and combine muscle stretching, walking, riding or sticking to the wall to pave the way for the smooth movement of patella in the femoral end fossa. I feel more relaxed when I go to Yuzhu this time. 9. Before climbing, both hands and fingers rub the lower edge of the knee to promote the protection of the knee at night; 10. Stretching the elongated hamstring muscle and patellofemoral joint is beneficial to reduce the chance of knee injury. It is suggested that people who climb mountains seriously should pay more attention to their feet and exercise more on days when they don't climb mountains. Aside from weight-bearing training as training, many strong people have experienced some kind of happiness when they are extremely tired. And addictive. Weight-bearing lift heel (on tiptoe) mainly exercises the soleus muscle of the calf, not the knee, so it can't be practiced. When lift heel is put down, the thigh muscles are tightened and the thigh muscles are stretched and lengthened. It's in every mountaineering training plan. How to prevent 1 during training? Warm up before each training. Walking and stretching 15 minutes are good ways to warm up. 2. When choosing jogging, you must choose a good pair of running shoes. High-intensity trainers should change a pair every 2-3 months, and moderate-intensity trainers should change a pair of shoes every six months. Don't run on hard ground such as cement. The treadmill should adjust some slopes. When the foot touches the ground, it should follow the foot and the sole of the foot follows the toe, so that the whole foot can roll across the ground smoothly and avoid jumping. Riding a bike rarely hurts your knees, but racing and mountain sports will increase your injuries. 4. To climb a mountain with a heavy load, you should "do what you can-carry more than 1/4 bags, and control the rhythm from the perspective of protecting your knees. If it exceeds 1/3, we should consider how to reduce the impact and use trekking poles. " Better use two. 5. Muscle training, well-developed leg muscles are helpful for protecting knees, especially quadriceps femoris. When training, you should also do what you can, the bending degree should not exceed 90 degrees, and you should have the guidance of a fitness coach. Walking skills can be found that mountain people in all regions are flying around on the grass when walking. In fact, it can be found that when they walk, their feet are flat on the ground, their feet are not high, their knees are not bent, and they rely on the forward leaning of their thighs and bodies, so that when their center of gravity moves rapidly, they can ensure smooth and light progress with little vibration. Knee discomfort swimming research shows that with the increase of age, the first part of human aging is the leg, and the knee is the most uncomfortable part of the leg. For young white-collar workers, some of them are overweight, and their knees have become the most vulnerable parts of their bodies. So, how can they choose the right exercise mode so as not to hurt their knees? Recently, experts from ABC website Health Edition gave some suggestions. First of all, we should avoid sudden start, sudden stop, turning, such as basketball, tennis, football, rugby, or running, jumping, landing and other out-of-balance sports, which will do great damage to the knee joint. Secondly, when choosing running fitness, we should arrange running speed and running distance reasonably, taking moderation as the principle; Need to consider the hardness and smoothness of the ground. If possible, it is best to run on a treadmill to avoid knee joint injury caused by unsatisfactory running environment. Thirdly, swimming has the least load on the knee joint, and it is the most ideal exercise mode for people with knee joint injury. Secondly, walking and cycling have little effect on the knee joint. In addition, practicing on the isokinetic exerciser is also one of the methods that can be adopted. This exercise method changes the pedaling action of running plate and reduces the pressure of its own weight on knee joint. Fourth, after knee injury, even if you do some safe exercise, you should slow down your exercise according to the injury. In this regard, doctors, physical fitness coaches or physiotherapists can help you establish a suitable practice principle. Fifth, alternating high and low exercise intensity is good for your knee joint. Maybe you will ask, is it better to walk every other day or run every day? Walking or other low-intensity exercise has less tension on joints and can promote recovery after high-intensity exercise, so experts suggest that you arrange exercise intensity alternately. In fact, increasing hip muscle strength can reduce the chance of knee joint injury. If the hip muscles are underdeveloped and the contraction force is not enough when doing actions, the body cannot be guaranteed to return to the correct position, and the chance of knee joint injury increases. Recently, some scholars have found that the weak buttocks of long-distance runners greatly increase the chance of injury. Therefore, we should not only increase the strength of muscles around the knee joint, but also increase the strength of trunk muscles (latissimus dorsi, abdominal muscles, gluteus maximus) and quadriceps femoris. Finally, it is suggested that people with knee joint injuries should not only do single exercise, but also continue to supplement exercise. All muscle strength is improved with the support of different joints, so various forms of exercise are very necessary. Brief points of knee joint protection: 1, try to use two trekking poles for each outdoor crossing activity; (Otherwise you will hurt your knee) 2. Swim less breaststroke and more freestyle, backstroke and butterfly; Kicking breaststroke and long-distance breaststroke are harmful to the knee joint. Don't squat below the knee, don't practice leapfrog; (Otherwise it will hurt your knees) 4. Try to go upstairs, but also try to go downstairs (downhill), take the elevator down or slowly reduce the impact (otherwise it will hurt your knees) 5. Sit-ups should be held up with your knees and your hands next to your ears, otherwise your knees and neck will be damaged; 6. Overweight people don't run long distances or play badminton; (Otherwise it will hurt your knees) 7. Don't do leg lifts, leg press; (Otherwise it will hurt your knees) 8. Mountaineering outdoor activities without wearing functional hiking shoes will also damage the knees, and wearing stockings will also damage the knees; 9. Jumping from a height should be a cat jump; (Otherwise you will hurt your knee)