Daily maintenance of knees, the weather is getting colder and colder, and the activity of many friends is gradually decreasing. Standing up after going upstairs and downstairs, sitting for a long time or squatting down, you will feel a dull pain in your knees and lack professional maintenance knowledge. Let's share the daily maintenance of the knee.
Daily maintenance of knees 1 The methods of maintaining knees mainly include the following aspects:
First, we should pay attention to protecting our knees to prevent cold and dampness. Cold and humidity can induce synovitis of knee joint, which will eventually lead to joint degeneration and joint inflammation.
Second, we should strictly control the weight at ordinary times to avoid the continuous pressure of overweight on the knee joint. In daily life, we should also try to avoid repeated squatting movements and going up and down stairs. These actions will cause persistent damage to the cartilage of the knee joint and cause osteoarthritis.
Third, we should pay attention to strengthening the strength and intensity training of muscles around the knee joint, such as quadriceps femoris, triceps femoris and tibialis anterior. Through muscle training, the stability of the knee joint can be enhanced, and the excessive wear of the knee joint can be avoided as much as possible, thus protecting the function of the knee joint and maintaining its service life.
Daily Maintenance of Knee Two Nursing Methods of Knee Pain in Running
1, knee pain
When you first start running, you can't help feeling a little proud and excited after relaxing on the road or playground for several months, but at this time, you are often a little depressed because your knees are not strong. Mild symptoms are stiff knees and slight discomfort. In severe cases, it hurts directly, and it is difficult to go up and down the steps. Do you want to rest for a few days? Yes, yes. But during the break, you should find the problem. Personally, I think knee pain is related to running posture in nine cases out of ten, so I refuse to accept it.
If your legs and feet are not very bent and stiff above your knees when you run, then your posture is not correct. This situation often happens to girls, and boys with large weight base will also have this problem. We should have the style and spirit of running, be flexible when running, and exert strength on our thighs. Don't just pull on the ground with your calves. It looks light to run like that, but running a short distance of 3 kilometers and 5 kilometers is just enough, and running a long distance is also ok.
Knee pain must first correct the running posture. The main point is: exert your strength on your thighs and run flexibly, so that you will feel a little big and tired when running, but you will not hurt your knees. In addition to unexpected running posture, it is more effective to strengthen muscle exercise at the knee. It will make you feel your knees full of energy in one minute.
2. Pain in the lateral knee
Here, the lateral pain of the knee is taken out separately, because it involves a very famous pain-QIA tibial tract syndrome. This is an advanced running pain, and this problem will not occur in short-distance running. If you stretch the distance for the first time, such as 15 km or run a half marathon, the next day you find that the outside of your knee looks like an arrow, especially when you go down the stairs.
After ten and a half days' rest, it's nothing strange to walk down the stairs. At first, you will be excited to thank God, the Bodhisattva and the Virgin Mary for running again. But after running for a kilometer or two, the terrible feeling came again ―― pain on the outside of the knee, weakness in pedaling and weakness in legs and feet.
This is iliotibial tract syndrome. It takes 2-3 months to recover, and the main treatment is waiting. The pathogenesis of this disease is complicated. Figuratively speaking, there is a ligament-like thing on the outer thigh, which is inflammation caused by friction of iliotibial tract on the outer knee. I think it is more effective to lie on your side and lift your legs as a daily health care measure.
In addition, it is necessary to have a foam shaft to assist massage, so that all muscles can be massaged and relaxed, and it is natural to massage the iliotibial tract outside the thigh. What is a foam shaft (tens of yuan each)? Think of it as a rolling pin and massage your torso with your own weight like a dumpling skin.
Daily maintenance of knee 3 causes of knee pain in the elderly
1, knee osteoarthritis
This disease is more common in middle-aged and elderly people, mostly women. Overload is the main cause of disease. The knee joint will be swollen and painful, and sometimes there will be a rubbing sound in the movable joint. The knee may be varus with medial pain.
2, hyperosteogeny
It is characterized by persistent dull pain in the knee, or sudden sharp pain during exercise, accompanied by the feeling of falling when the knee is soft. The pain intensified when going up and down the steps. X-ray shows that the tibial spinous process is sharp, the joint space is narrow, and bone spurs are formed at the joint edge.
3. Rheumatoid arthritis
Rheumatoid invades synovium and tendon sheath of joints, causing synovial swelling, hypertrophy and joint effusion. It is characterized by stiffness and pain of the knee joint in the morning, local tenderness, swelling and water accumulation of the knee joint, and increased skin temperature. If punctured, a slightly turbid yellowish liquid can be extracted, and the quadriceps femoris is muscular atrophy. In the later stage, knee flexion contracture makes it inconvenient for patients to walk. Improper treatment can lead to disability and paralysis.
4. Gouty arthritis
This is also one of the reasons for knee pain. Typical gouty arthritis of the first attack is mostly mono-arthritis, with the first metatarsophalangeal joint and big toe joint being the most common, followed by other joints of ankle, knee, elbow, wrist, hand and foot.
There are many sudden attacks in the acute stage, often at night, but they can be awakened by pain and can't sleep all night. Repeated attacks can develop into polyarthritis or wandering arthritis. The affected joint is red, swollen, hot and painful, and the activity is limited. Large joints are often involved in exudation. May be accompanied by fever, chills, fatigue, anorexia, headache and other symptoms.
Methods of maintaining knee joint in the elderly
1, elderly people with knee problems should avoid strenuous exercise and try not to practice squats. If they must squat, they should pay attention to slowing down and try to support them with their hands.
2, the elderly insist on running can enhance the elasticity of joint ligaments, but the elderly should not run too fast, and their feet should not be too hard. When running, it is best to let the first half of your feet land first, which can cushion the vibration of your legs and prevent knee injuries.
3. It's best for the elderly to do sports that don't hurt their knees, such as swimming and cycling.
4. Some elderly friends with bone spurs on their knees think that it is unscientific to wear them off by increasing exercise. In order to keep the flexibility of spine, knees and ankles and reduce the interference of bone spurs on surrounding soft tissues, appropriate physical activities are needed. Moreover, exercise can make the soft tissue around the spur adapt to the local stimulation of the spur as soon as possible, thus reducing the discomfort and pain of the body. However, it is impossible to "grind" bone spurs.
The elderly with serious knee problems can be treated by surgery or drugs. If the inflammation is serious, it can be treated with non-steroidal anti-inflammatory drugs. However, the digestive tract, liver and kidneys of the elderly are often overwhelmed by long-term use of anti-inflammatory drugs.
6. Degeneration of knee joint is a natural phenomenon, but it is wrong to stop exercising completely. Old people who don't exercise are prone to osteoporosis, lack agility and coordination, and fall easily, resulting in serious fractures. Reasonable exercise can effectively reduce the incidence of knee arthritis in the elderly, improve muscle elasticity and reduce pain.
7. At the seam of the kneecap, press with your fingertips. The palm is uneven. Look for any pain points along the red lines on both sides of the calf and tibia. If yes, press with your fingertips and rotate counterclockwise.
8, weight control, in the non-inflammatory period, without increasing the vertical load of the knee joint, extrusion wear, it is necessary to appropriately increase the load training of the quadriceps femoris.