Exercise that doesn't hurt the knee joint, we should find a suitable exercise method when exercising. If our knee joint is affected during exercise, then people's normal life may also be affected. Here are some exercises that don't hurt your knee.
Exercise that does not hurt the knee joint 1 Knee joint injury is usually caused by long-term weight-bearing of the knee joint, which leads to joint degeneration. After strenuous exercise, it will lead to acute joint injury. In order to avoid not damaging the knee joint, we must do weightless exercise, so that the knee joint will not be stressed and the joint injury will be very small.
1, go flat. You can walk and jump on the flat ground. Before walking, you can do warm-up exercises and kneel down. Pay attention to lifting and putting down gently when walking, so as not to damage the knee joint. It's best not to walk fast or walk on the treadmill, which will do great damage to your knee joint.
2. Swimming. If you can't swim, walking in the water is also a good exercise.
3. ride a bike. Riding a bicycle will not only cause no load on the knee joint, but also help to restore and maintain the function of the knee joint.
4. Practice yoga. Don't do too difficult movements when doing yoga, otherwise it will increase the burden on your knees. Doing more squats helps to strengthen the knees. It should be noted that there is a limit to everything and you can't go too far. You can achieve the exercise effect by doing it for one or two hours every day.
There are several kinds of exercises that won't hurt your knees:
First, upper limb movement. Such as breast enhancement, gymnastics, lifting barbells, strength exercises, etc. You can achieve the purpose of exercise without hurting your knees.
Second, the movement of the lower limbs keeps the knee joint in a straight position and will not hurt the knee. Some abduction and adduction of the hip joint, including strength exercises, do not hurt the knee.
Third, swimming, swimming floating in the water, has little effect on the bearing capacity of joints.
Fourth, muscle strength exercises, straighten your legs, hook your heels, tighten your thighs, contract your quadriceps, and relax about 10 times per minute, and practice for 5- 10 minutes per hour. In addition, push-ups and sit-ups can protect the knee joint.
Exercise that does not hurt the knee joint 2 Knee joint injuries are generally divided into acute and chronic in clinic. Acute injury is often caused by severe sprain, especially when playing football, which can easily lead to acute sprain of knee joint, and then may lead to meniscus and cruciate ligament injury.
In addition, chronic injuries of knee joint are mostly caused by standing and walking for a long time, excessive fatigue, heavy load and long-term physical exercise.
Generally speaking, swimming and joint non-flexion and extension exercises can effectively exercise habits, and basically do not damage the knee joint. Other exercise methods can lead to different degrees of knee joint injury, but some injuries are mild and have no clinical symptoms.
But from the microscopic point of view, it will basically lead to knee joint injury, such as running, high jump, long jump, playing badminton and so on. It will lead to degenerative changes in the knee joint and damage the meniscus and articular cartilage.
What exercise does not damage the knee joint?
Usually, it is recommended to do sports activities such as swimming and slow cycling, which have relatively little damage to the knee joint. Because the knee joint is the most important load-bearing joint of human body, besides acute trauma and some chronic injury factors,
For example, repeated minor sprains, sports injuries, osteoporosis caused by aging, knee joint degeneration and other factors can also cause symptoms of chronic knee joint injuries, including knee joint, osteoarthritis, meniscus and cruciate ligament chronic injuries.
It is suggested to pay attention to the maintenance of knee joint at ordinary times, and keep warm at the same time, so as to avoid actions that are easy to cause knee joint injury, such as squatting, carrying loads, climbing stairs, making sharp turns during strenuous running, and stopping suddenly.
It is suggested that you should do more sports activities such as swimming and slow cycling, because these sports can not only reduce the load of body weight on the knee joint, but also effectively train the muscle ligament strength around the knee joint and protect the knee joint.
Exercise that doesn't hurt the knee joint 3 Why does insisting on climbing stairs make the knee more uncomfortable?
Middle-aged and elderly people should understand why they get arthritis, which has a certain relationship with people's aging, lifestyle and sports behavior. There is no way to stop aging, but others can be adjusted.
For example, if improper exercise leaves a root cause when you are young, then middle-aged and elderly people should reduce their exercise. For example, if you are obese and your joints are burdened, you should lose weight at this time. In short, the adjustment measures should be combined with the actual situation.
Besides, aunt, her arthritis was originally mild, and the reason was related to her age and lack of exercise. Therefore, proper exercise is helpful to strengthen the endurance of cartilage and muscle, but it is not suitable for weight-bearing exercise. Climbing stairs actually increases the load on joints and may also damage muscles and ligaments.
The correct way of exercise should be muscle exercise or joint flexibility exercise, especially lower limb muscles and joints, such as swimming, pedaling on the bed, squatting against the wall, or sitting in a chair to practice flexion and extension. Exercise frequency should not be too high, just exercise three or four times a week at a fixed time.
Three kinds of exercise are too harmful to the knee, so do it less.
Climb stairs, especially with heavy objects.
Knee joint is afraid of "load". If you are carrying rice and pure water in your hand, you'd better not climb the stairs. Some people will hold their knees with their hands and be afraid of being tired. This behavior is wrong and will increase the friction between patella and femur.
Playing basketball, stop, jump and hurt your knee.
The frequency of knee injuries in basketball is very high. Basketball is intense and fast-paced. Middle-aged and elderly people are not flexible enough to respond and have no physical conditions. During dribbling, the knee ligament may be injured due to sudden jumping, which is not suitable for middle-aged and elderly people.
Cycling requires constant knee flexion and extension.
When riding a bicycle, you must push forward and bend your knees repeatedly, which will do great harm to your knees. After a long time, the outside of the knee will be red and swollen. Moreover, many people ride bicycles without adjusting their cushions, and their knees bend too much. When the trampling frequency is too high, it is easy to get hurt.
After the age of 45, you should choose exercise carefully. None of the above three are suitable, and everyone must be confused. How to exercise without hurting your knees? Which sports are suitable for middle-aged and elderly people?
① Choose exercise according to age. Suitable for running, push-ups, tennis and table tennis after 40 years old. These exercises help to coordinate the brain, eyes and limbs and improve the sensitivity of the body. After 50, it is suitable for brisk walking, swimming and jogging, which is good for the heart and lungs and can help the body fight osteoporosis. After 60, exercise should be relaxed, tai chi, yoga and walking can be done.
② Pay attention to frequency and difficulty. Just because some people have a sports foundation and strong physical endurance doesn't mean that they can exercise every day and their bodies need to rest. If they don't have a sports foundation, they just want daily health care and pay more attention to frequency, at least three times a week. At the same time, the selected sports should not be too tired and difficult, such as boxing, diving, bobby jumping and so on.
③ Pay attention to protect yourself during exercise. Long-term exercisers should wear protective gear, and don't forget daily maintenance and massage after exercise. Acupuncture, moxibustion and physical therapy can all be used properly.
Exercise should be moderate, know what is suitable and what is not suitable for your own situation, do not rush blindly, and exercise that hurts your knees must be avoided. If you really want to exercise, you can try swimming, walking and jogging, which is more suitable for middle-aged and elderly people.