In our daily life, many people do not pay attention to the maintenance of their knees when they are young. For example, when they were young, their knees were bruised and injured, and later they got arthritis in their later years. It can be said that they have not lived a quiet life for several years, which has seriously affected the quality of life of middle-aged and elderly people. For example, I feel pain when going up and down stairs, I can't squat naturally when going to the toilet, various joint diseases, and even joint diseases caused by stagnant water. But the health of the knee joint is related to whether people can walk normally, so how to maintain the knee? What should I pay attention to? It has become one of the most concerned issues today.

Five maintenance methods and five precautions make your knees strong and powerful.

The first major maintenance method: correctly apply the principles of human mechanics to solve practical problems in life.

Use the full-body rotating belt to rotate the torso, and don't twist your body to work. When squatting, the weight of the knee is 3~6 times of its own weight, so it is not advisable to squat for a long time. You should exercise your big muscles and muscle groups as much as possible. For example, the waist muscles must cooperate with other muscle groups when extracting heavy objects to reduce the burden on the knees.

The second major maintenance method: According to the advice of relevant medical experts, it is the best way to protect your knees by alternating fast walking, slow walking, forward walking, backward walking and crab walking, combined with indoor swimming, cycling and foot lifting, because these sports have the least damage to your knees.

The third major maintenance method: pay attention to wearing shoes. The front of the shoes we wear should be loose, and the insole should be thicker to reduce the wear on the knee joint. Try not to wear high heels to reduce the damage to the knee joint. If you must wear high heels on some occasions, it is best not to exceed 5 cm, try to reduce the wearing time, do barefoot exercise after going home, and soak your feet with hot water to eliminate fatigue.

The fourth maintenance method: eat more foods with high calcium content, because calcium is a solid element that constitutes bones. Eating more dairy products and bean products, vegetables, kelp, fish and other foods can supplement calcium. In life, you can also bask in the sun and eat some foods rich in vitamin C, such as fresh fruits, to promote the absorption of calcium, and also to promote the knee joint to produce more lubricating fluid, thus maintaining the normal activities of the knee.

The fifth major maintenance method: supplementing amino sugar: In addition to calcium supplementation, there is also an important "sugar" that needs to be supplemented, that is, amino sugar nutrients existing in our human cartilage. With the increase of age, amino sugar in human body will gradually lose. Without amino sugar, an important nutrient to form chondrocytes, cartilage tissue will become easily damaged and the pathological changes will become more and more serious. The most important thing to maintain the knee is to repair the damaged cartilage tissue, so it is very important to supplement amino sugar.

Five points to note.

The first point of attention: reduce squatting. According to relevant surveys, there are more women than men in patients with knee joint diseases. One of the important reasons is that women should squat more, such as squatting to do housework, and squatting is more harmful to their knees. Therefore, we should pay attention to reducing the number of squats in daily life. After standing up, it's best to bend your knee a few times, which will help protect your knee.

The second important point: don't always run on hard ground in daily exercise. Because the surrounding environment is mostly cement, we must pay attention to the alternation of soft and hard, and try to choose soft ground, for nothing but the fragility of our knee joint.

The third major point of attention: work and rest. In life, we should pay attention to avoid the knee bearing too much weight, so that the knee is in a certain position for a long time, especially less than 90 degrees. Also be careful not to sit for a long time and stand for a long time. Exercise your knees properly, such as cycling and swimming more and walking less, especially walking up and down stairs and on uneven roads.

The fourth point of attention: weight control. In our life, we should be careful not to overeat and prevent from gaining too much weight, because overweight is a great burden on our knees.

The fifth important point: Always keep some drugs such as Zhuanggu ointment and Venenum Bufonis gel, and use them in time when you find knee pain. Don't wait until the pain is severe.

We really need to make good use of these points, so that we can stay away from the trouble of knee injury and continue our daily exercise unremittingly.

Hello, everyone, I am a beautiful spring. Public health.

Who is it? There will be knee pain! Except for the silver-haired people who can't bear their knees because of aging and wear, such as sports people who like running and playing basketball, or people who often need to squat down to carry heavy objects or do housework, they will face the problem of knee pain, that is, premature aging of the knees.

First of all, let's understand what causes knee pain, so as to prescribe the right medicine and regain a healthy knee!

Why does your knee hurt?

1. Sudden strenuous exercise

People who usually lack exercise and have no exercise habits suddenly do high-intensity exercise, which puts great pressure on their muscles and has no strength to support their knees, which is most likely to lead to knee pain. For example, it is difficult to climb a mountain, but it is easy to go down. Therefore, when you go down the mountain, you will rush down in a big step. If your speed is too fast and your knees are overloaded, you will easily fall, your legs will tremble and become sour, which will make your knees more worn!

2. Excessive exercise

Although more exercise is a good habit to keep healthy, excessive exercise will cause physical burden. For example, when running, if your knee hurts, you must stop. Otherwise, the reluctant result is that your gluteal muscles will be weak, your knees will only get more and more painful, and the chances of sports injuries will increase.

3. Wrong posture

Not only is there a problem of poor posture during exercise, but it is also closely related to your usual living habits, such as walking and sitting posture that you are used to every day. If you don't correct your posture, your feet will lean to one side and your legs will cross, which will easily cause knee pain for a long time.

Wear the wrong shoes

We often ignore the importance of shoes, always want to choose a pair of beautiful shoes, which can be worn at work and friends' parties every day, but often for the sake of beauty, we sacrifice the comfort of our feet, destroy the muscle balance of our kneecaps, and unconsciously cause foot pain and knee injury.

5. Obesity

Obesity can also cause knee pain? Many elderly people are not only overweight, but also suffer from knee pain. If they gain 2 kilograms, it is equivalent to 6 kilograms of pressure on their knees, which can easily lead to inflammation and pain.

How to improve knee pain

In order to avoid the recurrence of knee pain, the following preventive measures and solutions will help you keep your knees healthy.

1. Warm up and do your feet.

Since childhood in physical education class, PE teachers will definitely take the whole class to warm up first, mainly to reduce the lack of exercise and stretching, reduce a lot of joint wear and avoid injury crisis. Or, when resting at home or in the office, do some gentle stretching exercises. You can exercise your knees every other day to rest your muscles and help prevent them from tightening.

Step 2 Exercise moderately

Repeatedly bending your knees or doing a lot of explosive training are prone to sports injuries. You must warm up step by step, and then gradually increase the amount of exercise, especially for older people. You should not exercise as vigorously as you did when you were young, because when you reach middle age, your physical function will gradually deteriorate. It is suggested to take a proper rest according to one's own ability to alleviate the excessive impact on joints.

3. Less squatting for a long time

Some jobs need to squat for a long time to carry heavy objects, or housewives often squat and clean. It is suggested to change your posture, rest every half an hour to an hour, stand up and exercise to avoid muscle stiffness and ligament strain and reduce knee pain.

Choose the right shoes

Wear high heels and pointed shoes as little as possible unless necessary, so as not to concentrate the strength of both feet on the palm of the front foot for a long time. Uneven distribution of walking force will accelerate knee degeneration, and the risk will increase with the height of high heels; In addition, when wearing slippers, you must be careful to fall down, and it is easy to lean forward and your feet are unstable. It is best to choose shoes with soft soles and a certain thickness, which are suitable for your foot type.

5. Diet adjustment

The knee is an important joint that bears the weight of the body. As people gain weight, the burden on their knees will also increase. Therefore, it is necessary to control diet, eat less fried food and supplement foods with high calcium, high protein, collagen and vitamins C and E, which can resist oxidation and diminish inflammation and reduce the harm of knee pain.

6. Swimming and walking

Try to do moderate exercise. Swimming is the best way to protect your knees, because it is buoyant in water and has less pressure on your knees. Or walking can reduce the pressure load on the knee compared with running and jogging. But again, exercise should be moderate and correct, otherwise your knees will be injured if you wear them too much.

In life, knee pain may be caused by improper posture, excessive exercise and wear. Don't be afraid if you are young and suddenly start to have symptoms of knee pain. First, try to ice the sore knee to help reduce swelling. Ice compress 15 minutes or so, and then change the way of hot compress for about 20 minutes to relieve the pain. If the knee still has severe pain, don't doubt it, just go to see a doctor, seek professional medical diagnosis and treatment, find out the reason and prevent the knee pain from happening again. After all, the use of the knee, with walking, the daily "knee maintenance" should start from usual, balanced diet, regular exercise, so that the knee can bear the burden.

It is very important for people who like to keep fit to keep healthy knees.

Doing any form of exercise may bring more pressure on your knees and affect your later life.

Many long-distance runners stop running because their knees are sore from joint wear, past injuries or osteoarthritis.

Increase resistance training on weekdays. Resistance training can make you have symmetrical muscles, and strong muscles can keep your bones and joints in place.

Strong quadriceps, solid core muscles and tight gluteus muscles are the keys to healthy knees.

A stable ankle can prevent the knee from being compressed, so you can do standing exercise to the maximum extent by lifting the inner bow while pressing the outer bow on the floor.

After strenuous exercise, doing some yoga stretching postures can effectively keep your knees.

At the same time, regular pilates and yoga classes can help protect your knees.

Yoga stretching exercises can improve the flexibility of the body, make the body more flexible and help stretch muscles. For people who already have knee problems, an easy way to relieve knee pressure is to bend their feet actively, which can activate tibialis anterior, that is, the muscles in the front of the leg, which can be seen when bending their feet. This muscle helps to stabilize and protect the knee during exercise.

Regular squats and lunges are very helpful for lifting and exercising the lower body and thighs. Keep your knees and ankles in a vertical line, and don't extend your knees beyond your toes when exercising your lower body.

Runners should learn to use correct running techniques, or they will do more harm to their knees. Touch the ground with the sole of your foot, and then lower your heel to the ground. This makes running lighter and easier. Although it takes time to get used to this running style, it can activate different muscles in the legs.

The same skills can also be applied to other impact exercises, such as sports that require a lot of jumping, the forefoot should land first, and the knees should be soft and bent, not stiff and straight.

If you are 30 years old, you'd better start supplementing calcium and collagen. At the same time, if your body fat exceeds the standard, you can lose weight appropriately. Pay attention to keep your knees warm at ordinary times. Don't do strenuous long-distance running and other sports, it will wear the meniscus. Look at personal physique and consult professional teachers.