1, daily maintenance of knees
When the stability of knee joint is affected, cartilage will be affected and gradually damaged, which is called "traumatic osteoarthritis" in medicine, accounting for about 10% of patients with "degenerative" knee arthritis. But most people have never been injured (accounting for 90% of patients with "degenerative" knee arthritis).
Intermittent pressure (running and jumping) can promote cartilage metabolism, and Wang Jiacheng's back pain prescription prisoner39 does not harm cartilage. However, long-term repeated inflammation will increase the static pressure between cartilage, which will not only cause tension and pain, but also gradually disintegrate cartilage. Weight and excessive workload mean that after cartilage is destroyed to a certain extent, bones are deformed and begin to accelerate cartilage destruction.
Knees can be maintained and used in the following ways in daily life throughout the day.
1, get up
When sleeping at night, the inflamed medial plica will become more swollen due to the body lying flat for a long time, slow blood circulation and poor venous return. When you get up in the middle of the night or in the morning, you will feel that your knees are stuck and you cannot act immediately. Many patients will also experience the painful situation of waking up in the middle of the night, and your knees are afraid to move or even don't know how to put them.
At this time, remember not to get out of bed in a hurry, lie flat or sit by the bed, slowly straighten/bend your knees repeatedly, and rub your knees, especially the inside of your knees, for about three to five minutes, so that you can get out of bed smoothly after the local blood circulation is improved.
Step 2 go to the bathroom
After getting up, everyone's first action is to go to the toilet, which is also an action that everyone (especially female friends) must repeat several times a day. It is suggested that it is best not to install squatting toilets at home, but to use sitting toilets instead, and try to use sitting toilets when going out. Whether squatting or sitting, the most important thing is to remember the word "slow" and try to slow down. In addition, you can also hold the wall or install handrails to prevent the medial fold from being caught by the kneecap because of the rapid and sudden bending of the knee.
Step 3 eat
Whether you are sitting on a chair or a sofa, you must move slowly. It is best to hold the back of the chair or the edge of the table with your hands and sit down slowly. This principle applies to all actions that you have to sit down during the day.
Step 4 climb the stairs
"Climbing stairs hurts your knees" is the most common health warning. In fact, climbing stairs may not hurt your knees, as long as you can climb! When going up the stairs, the knees of the lower limbs bend straight during the exertion stage, which is less problematic; On the other hand, when going down the stairs, the knees of lower limbs bend from beginning to end, and the inner folds are more likely to be pinched. When patients with inflammation and swelling of medial plica go down stairs, their kneecaps are particularly easy to be caught by medial plica, and they often smell the color change of stairs with pain, which is why they are afraid at the sight of stairs.
People with knee pain should avoid climbing stairs as much as possible. If they have to climb, it is suggested to bend their knees slightly to reduce the bending angle of their knees, climb slowly step by step, use handrails at the right time, and cooperate with the imaginary inner fold friction scene in their brains to avoid injury.
Step 5 take a bus
When waiting for the bus, we often see people who get on and off in a hurry because they are in a hurry. Because they are in a hurry, they will unconsciously rush to the car, or sit down when they see a seat, and stand up when they get to the station. These behaviors may lead to attack, injury and inflammation of the medial plica.
In addition, in order to avoid the knee bending more than 50 degrees for a long time, it is best to choose a seat that can completely straighten the knee. I have read a case report: a student who has never had knee pain, after a long trip by tour bus, his knee is swollen and painful, and finally it is confirmed that it is acute inflammation of medial plica! In fact, this is the swelling and inflammation caused by the knee bending 90 degrees for a long time and the medial plica being sandwiched between the kneecap and femur.
For patients with acute knee pain, due to inflammation and swelling of the medial plica, slightly bending the knee joint may pinch the medial plica and cause pain. When going out, it is recommended to choose to walk, use your own car or take the MRT as much as possible, and avoid taking the bus.
Step 6 drive by yourself
Generally, the chassis of family cars is relatively low. Remember to hold the door when you go in and out, share your weight with the support of your hands, sit on your side first, and then carefully move your feet into the car. Patients with knee pain can hold the knee socket with both hands, one at a time, and slowly move your lower limbs into the car. Of course, cars with higher seats are less likely to hurt their knees.
If you choose to ride, it is mainly to raise the cushion slightly, which can reduce the pressure caused by excessive knee bending when riding.
7. Sitting in the office
"office workers who sit at their desks for a long time don't need to do heavy physical work, and their knees are not easy to degenerate", which is a wrong concept! In fact, office workers sit in the office all day or often go up and down stairs, and the probability of suffering from "degenerative" arthritis is also high. When sitting in the office, your knee bends 90 degrees for a long time, and it turns inward just like your tongue has been bitten by your upper and lower teeth for a long time, which will definitely hurt. So every half hour, you should take time to get up and walk, or straighten your legs and do simple knee pads.
8. Leisure sports: Tai Ji Chuan and yoga, mainly fast walking and slow walking.
For patients with "medial friction syndrome", the recommended exercise mode is walking, which will not hurt the knee because of the excessive bending angle of the knee joint, and can achieve the effect of exercise, or walking or jogging. In addition, it is also suitable for stretching or slow exercise such as Tai Ji Chuan, yoga or Pilates.
There is inflammation in the medial fold. People who like swimming should avoid breaststroke, because their knees should be flexed and straightened repeatedly, which will aggravate in the long run. If they can only swim breaststroke, they can try to adjust the rhythm and lower limb strength, and slowly and easily withdraw their legs after kicking quickly to avoid pinching the inner folds when bending their knees. Freestyle is recommended, and it is a standard freestyle. The thigh swings up and down to drive the calf, and the knee should not bend as much as possible, so as not to hurt the knee and achieve the effect of exercise. In addition, when going up and down the pool, you should also pay attention. Be sure to grab the handrail of the pool stairs.
If you want to go for a walk in the suburbs and climb mountains, you can refer to the principle of climbing stairs. Keep your knees slightly bent when climbing the mountain, and there will be no repeated straight bending movements. Increasing the pace can also reduce the knee flexion angle; The same is true of going downhill. You might as well walk sideways. Besides, don't forget to bring a trekking stick as an aid. It is best for patients with medial friction syndrome to choose a trail with gentle slope, few steps and large step distance.
2. What's with the knee pain?
Knee joint is one of the most important joints in human body. There are many reasons that can cause knee pain in life, such as poor walking posture and excessive physical load, which will all cause strain on our knee joint and then cause knee pain. Even walking in high heels for a long distance will make the knee in an abnormal stress state for a long time, causing pain.
Clinically, knee pain can be caused by many diseases. Knowing what your knee pain is is the reason to find it. Because of the different causes, the treatment methods adopted are also different. Accurate diagnosis is the first prerequisite for treatment.
1. Knee joint pain, intra-articular injuries and lesions caused by various arthritis.
1) meniscus injury
Most people with a history of trauma may have tender points in the joint space, and the pain will disappear after rest. Memory sign is positive, and there may be joint locking.
2) Cruciate ligament injury
Most of them have a history of trauma, and the joints are unstable, and the test is positive.
3) Cartilage injury
Fracture or cartilage can occur after articular cartilage injury.
4) Quit joint swimming
The pain disappears after the joint is locked, which can be diagnosed by X-ray or arthroscopy.
5) chondromalacia patellae
Young and middle-aged people are prone to knee pain, sitting on the station, going up and down the stairs, and the thigh compression test is positive.
6) glenoid lip injury of knee joint
There is fibrocartilage around the glenoid of shoulder swelling bone, which is similar to meniscus. Injury or tear of glenoid lip after abduction can also cause shoulder pain. Arthroscopic diagnosis and operation.
7) finger fat pad inflammation
It is common for obese women to stand and walk with pain, and the fat pad is tender.
2. Synovial lesions
1) synovial osteochondromatosis
This disease is a chronic disease of joint synovium, which mainly involves lacquered joints. This is a kind of synovial tissue transformed into cartilage tissue, forming multiple chondromas, separating and falling off, leaving the joints, and forming osteochondral nodules after ossification.
2) Pigmented villonodular synovitis
Joint puncture is helpful to the diagnosis of the disease, and dark brown serous fluid can be extracted, but the final diagnosis is often made through pathological examination of synovial tissue.
3) Localized nodular synovitis
This disease generally invades the knee joint, which is different from villous, and there are few villous processes or deep pigmentation. Therefore, it is named localized nodular synovitis, knee joint pain, limited activity, and movable joints of different sizes can be touched through interlocking.
3. Joint tumor
Intra-articular tumors can be manifested as joint pain, and distal femur and proximal embryonic bone are the high incidence sites of bone tumors. Common ones are giant cell tumor of bone, chondroblastoma, chondrofibroma, aneurysmal bone cyst, synovial sarcoma and osteosarcoma. X-ray and CT can assist diagnosis.
What are the treatment methods for knee pain? In the early stage of knee pain, patients occasionally feel knee pain, which happens from time to time. The incidence is more common in women over 30 years old. Symptoms get worse when going up and down stairs, ramps or squats. Because the sensory nerves in the knee joint are not densely distributed, the patient can't clearly point to the pain position.
With the increase of age, symptoms gradually change frequently. The knee joint is swollen and degenerated, the range of motion is reduced, and squatting becomes difficult. When you are sedentary, such as watching movies, you will feel pain in your front knee and need to straighten your knee occasionally to relieve discomfort. The reason for the pain is that the knee is closer to the femoral joint groove when sitting, which increases the pressure on the knee. When you stand up, the pain in your front knee will also increase.