I want to start my answer with this photo of Lang Ping. If you love sports, you should all know Lang Ping, a famous athlete who has made great contributions to our country. This is a news website report on Lang Ping: Years of training and competition have caused serious wear and tear to Lang Ping's knee cartilage. When he retired at the age of 25, the wear of his knee reached the level of a 70-year-old man, and he had seven operations on his left knee alone. As far as I know, Lang Ping has had 12 operations, and both hips and knees have been operated.

Why do I use the experience of Lang Ping as the beginning of this answer? In fact, I just want to explain that excessive and long-term exercise is harmful to our health, not just the knee joint. We need to make it clear that a national athlete like Lang Ping is not only fighting alone, but also has a large number of sports medicine teams behind her, such as physiotherapists, masseurs, acupuncture and so on, to ensure her combat effectiveness. Even so, there will still be such a heavy sports injury.

A person with a normal weight of about 68kg, when running, when his feet touch the ground, the pressure on his lower limbs reaches 250% of his weight. A runner's lower limbs will absorb 136 tons of force per kilometer, and each leg will absorb 68 tons of force (sports injury).

This is the force borne by a person of standard weight. Imagine that some people's weight is not a special standard, especially fat people like Dr. Xie. If they don't warm up and stretch well in the early stage of running, they are likely to cause joint damage because of their weight. And now many people think that running is a very simple sport, so running is good. This is completely wrong. There is too much knowledge in running. There are too many factors such as running terrain, running foothold, running time, running amount, running shoes, etc., which will affect the running effect, and it is likely that one of them will be damaged if it is not done well.

I want to write here, there will definitely be people who love running, and people who are keen on running will stand up and say to me, "I have been running for so many years and there is no problem at all." We have been running for so many old people all our lives and nothing has happened! " . You are right!

First, I started running at an early age. Many people who love running like running very much since childhood, so the muscles, ligaments and cartilage of joints have been fully exercised in long-term exercise, so the joints of such people must be very strong and not easy to be damaged. Why did I set the scope of this question before answering this question, that is, to explain the problem according to everyone's exercise? Why do some runners run 10 and 20km every day without hurting their joints? Because this amount is not too much for him, it is not excessive exercise and excessive exercise that our subject said. Lang Ping started exercising when she was young. Why is there something wrong with her joints? Because her exercise is a serious excessive and excessive exercise. I don't think anyone except Lang Ping knows how much effort she has made and how much pain she has suffered for her beloved sports career and the honor of her motherland.

Second, some people have problems that have not yet appeared. People who love sports are very strong people, especially those who like long-distance running. Sometimes the biggest problem in sports like marathon is not physical strength, but perseverance. So some people have a little pain, and no one cares about them at all. Not long ago, Dr. Xie contacted a friend who likes running very much. When we talked about sports injuries, he proudly told me that there was nothing wrong with my joints. I gave him two experiments, one was the grinding experiment of patella, and the other was the inflammation of the fat pad in front of patella. Both results are positive. These two positive experimental results show that his patellar cartilage has begun to wear initially, and because of long-term running, his patellar fat pad has been greatly impacted, and early aseptic inflammation has begun to appear, but in the early stage of these problems, many people will not have special symptoms.

Third, physical factors. The factors brought by this innate gene are a gift from heaven, and some people are just suitable for sports.

First, any warm-up before exercise and stretching after exercise should be paid attention to. Warm-up before exercise can warm up all joints and ligaments of our body and avoid the damage of muscle exercise to joints and ligaments. Stretching after exercise can relax the joint ligament muscles caused by exercise, which can prepare us for the next day's exercise and reduce fatigue.

Second, the protection movement is crucial. Nowadays, many people have begun to attach great importance to the protection during sports. Dr. Xie also began to see that some people who like sports have begun to use intramuscular patches on shoulder and knee joints. This is a good development of sports protection consciousness. The protection of various sports can help us to stabilize the joints used in sports, avoid sports injuries or reduce sports accidents.

Third, step by step, don't exercise too much. Our bodies have a process of adapting to exercise. For example, running, you can run one kilometer a day at first, then gradually increase a lot, and slowly run to ten kilometers or even more 1~5 years. In this way, our body will have an adaptation process, and the probability of sports injury will be significantly reduced. Another example is playing badminton. I think all people who like competitive sports like badminton have one thing in common, that is, they must have fun, which usually takes 2~3 hours. For such a long time, the risk of joint injury is relatively high, and this long-term competitive exercise is certain to stimulate the back.

Fourth, learn to use cold compress and hot compress to help recovery after exercise. Many people who like sports especially like to take a hot bath after exercise, which is very good. It can help us to relieve muscle fatigue after exercise, promote blood circulation of the body, and help to take away some wastes produced after exercise. However, please note that if there is obvious pain in joints or a certain part of the body after exercise, it is recommended not to apply hot compress or take a hot bath at this time, but to apply cold compress. Because your joints may be injured by sports at this time, cold compress can help you reduce aseptic inflammation, pain and edema around you, and it is very likely that timely cold compress will help you minimize the degree of sports injury.

Healthy ascetic, let's talk!

Exercise will not damage the knee joint. On the contrary, the meaning of exercise is to make you have a strong body. If your muscle strength is strong enough, then you can try higher intensity exercise, because muscles can help you cushion most of the impact.

Then many friends here may have questions: Then why does my knee joint hurt? In fact, the reason here is easy to understand. What harms the health of the knee joint is the wrong process of one's own exercise or long-term fatigue exercise, and the joint bears unbearable weight at this stage.

Simply put: excessive exercise and wrong action execution will damage the health of the knee joint.

You should know that the joints of the human body are supported by weak tissues such as fascia, ligament and synovial sac. This kind of organization has a common problem, that is, it can't bear the impact of heavy weight and strength. Those professional athletes often rely on strong muscles.

And I don't know if you know the training methods of professional weightlifters. They often tie their knees and wrists with straps. Even so, they will still suffer from joint pain. Those friends who end their careers prematurely often have joint problems.

Wait for your joints. When you gain weight faster than your joints can bear, you will find that pain has become a part of your daily training, which is very dangerous. You should know that joint injury is irreversible. Joints are not only fragile, but also won't give you more opportunities to make mistakes.

Of course, this is not to argue that exercise is useless, but to harm the body. You know, international authoritative reports have pointed out that sedentary is the most harmful to the body. Don't take the above words one-sidedly. Running 3-5 kilometers at a normal pace every day, and simply trying some strength training every day is not excessive exercise at all.

The most obvious mistake is that the knee is buckled in the process of squatting, which will double the pressure on the knee joint, but good action will cause physical injury, which is the shortcoming of your wrong execution of this action. It is suggested that the knee joint should move in the same direction as the toes when exerting force.

Do squats correctly, do some wide squats and narrow squats. People who don't like sports can try to squat against the wall, which will protect your knees. When your muscle strength is unbalanced, your knees will be easily injured, and these trainings for weak points can make your knees healthier.

When we bend the knee joint, the quadriceps femoris in front of the thigh can help stabilize the patella, which is also the advantage of quadriceps femoris training.

I believe you can see from reading this that most knee injuries are not caused by exercise, but almost all come from the wrong process of incorrect exercise, without understanding its temper.

The same is true of the theory of knee injury caused by squatting. What's wrong is not squat at all, but that you didn't train step by step, didn't step on your feet (some heels were suspended), didn't make the strength of your knee joint in the same direction as your toes, didn't make reasonable steps, fell too fast, and overestimated yourself (try to squat, bear weight, squat in a narrow distance, etc.). ).

So if you want to avoid injury, you need to do enough warm-up, change bad exercise habits, and focus on muscle strength training in weak parts.

This question is embarrassing. If you take 65,438+0,000 steps, it doesn't matter even if you take 20,000 steps. Whether it will damage the knee joint is still controversial. Don't worry about the word excessive, it will definitely damage the knee joint. No matter what form of exercise, as long as it involves excessive movement of the knee joint, it may cause injury or leave hidden dangers of pain in the future!

Blind practice

We often lack thinking about health. Are we tired of walking? Tired, at least lying uncomfortable, why exercise? For health, but it will do harm to the body when it is overdone. At this time, I am still doing things that I feel very tired and hurt my health. What do you want? Think about it, you can't do such a thing!

Why pursue the 10000 step?

10000 steps is actually not much. For me, I basically exceed this figure every day, and I am in good health. However, for people with poor physique, old age and varus or valgus knees, knee swelling, effusion and pain may occur when walking. Exercise must be done according to your abilities, but exercise must be cautious!

Where is the damage?

For excessive exercise, the first injury is not the joints, but the muscles, especially those with crooked legs. This imbalance means that one muscle is too tight, the other muscle is weak, and the lateral meniscus is more likely to be injured. Knee varus, the medial meniscus is more likely to be injured and the joint space is narrow!

Can you still exercise?

Don't give up eating because of choking, step by step, don't overdo it, find the pain points of the muscles related to the knee joint, and massage with comfortable intensity once a day for 3-5 minutes each time to prevent knee joint injury and correct leg shape. I talked a lot about this in the column of posture correction!

Too much exercise will not only damage the knee joint, but also damage the knee joint after a long time. Many people have leg fractures, which will cause a lot of pain in the knee joint after a long period of unyielding and muscle atrophy. This is also the meaning of sports. Reasonable exercise can reduce the chance of knee joint injury, and excessive exercise must be avoided. Even if it doesn't break out immediately, it will accumulate many times sooner or later!

Can excessive exercise damage the knee joint? Excessive exercise will damage the knee joint!

What is "surplus"? As far as exercise is concerned, it is beyond the endurance of the body, or it shows too much load, or it shows too long exercise time, or it shows too many times of exercise. Excessive exercise will not only damage the knee joint, but also damage the waist, spine, ankle joint and training site.

1. Excessive exercise will inevitably lead to injuries to body parts, including the knee joint.

1. Excessive aerobic exercise can easily lead to knee joint injury. Take jogging for example. Running for an hour is no problem. If you run for an hour and a half and feel uncomfortable in your knees, you are overdoing it. If you run for an hour and a half several times, your knee will be hurt.

2. Excessive leg strength training can easily lead to knee joint injury. Taking squats as an example, six groups of squats with 60 kg barbells are ok, or too many squats with 80 kg barbells or too many squats with 60 kg barbells may cause knee injuries.

1. What is the purpose of exercise? Whether it is to lose weight or gain muscle, it is ultimately for health and a better life. Excessive exercise is not conducive to the effect of exercise, but also violates the original intention of exercise.

2. How to control the amount of exercise? Controlling the amount of exercise is to feel whether the body is overtired, whether the body parts including the knee joint are sore and uncomfortable, etc. If there is pain or discomfort in the body parts including the knee joint, you should stop exercising in time and reduce the corresponding amount of exercise in the next exercise.

Conclusion: To do any exercise, we should learn the knowledge of sports, exercise reasonably and step by step.

Without excessive exercise, as long as you often run, jump rope, ride a bike, squat with weight and elliptical machine, it may cause knee joint injury. The effect is obvious. Once the knee joint is injured, it cannot be cured. Try it if you don't believe me.

The key is not to get hurt when you are young, but to suffer when you are old.

In recent years, the rising walking movement has been sought after by many people. Although it is beneficial to health, there are also some unhealthy phenomena. Especially for our joints, the damage is still great.

Excessive exercise hurts joints.

The doctor of Lianchi Orthopedic Hospital said, "According to the health plan of our residents, by 2025, 32% of our population will participate in sports. If you count the six joints of knee, shoulder, hip, elbow, ankle and wrist, there will be 5 billion to 6 billion joints participating in sports. The protection of joints is not a trivial matter. "

"From the clinical situation, the degree of knee joint and shoulder joint inflammation is high." Lianchi Orthopedic Hospital said that the direct cause of knee joint inflammation is excessive running, walking and climbing stairs, while excessive playing badminton, table tennis, tennis and golf is easy to cause shoulder shaft injury. In addition, ankle injuries caused by kicking and skiing are also common.

Popular science should be led by the government, guide doctors to participate in lectures, and popularize appropriate, scientific and correct sports lifestyles and sports prescriptions through images, words, videos and live communication.

A distress signal from a connector.

When the knee joint degenerates in the early stage, it is generally not red and swollen, and it doesn't hurt to walk at ordinary times, but be careful if the following situations occur.

1, does it hurt upstairs or downstairs for unknown reasons?

When going up and down stairs, the knee joint should overcome the impact of body gravity and movement. In addition, the joint has a large angle of motion and repeated flexion and extension, which obviously increases the patella load and aggravates wear. This will stimulate the nerve endings under the cartilage and make people feel pain.

2. It doesn't hurt if you don't press it, but it hurts if you press it.

It also shows that the surface layer of cartilage has degenerated. After the knee joint is compressed, the cushioning effect and the protection effect on the patella are reduced, which is also a distress signal of the knee joint.

In addition, if there is joint stiffness (common when getting up in the morning or sitting for a long time), redness, swelling, heat and pain, and limping, in severe cases, there will be joint "gurgling", thigh muscle atrophy, joint weakness and pain, etc., so we should pay special attention.

Knee is a very important part for human beings. Although it can bear the weight of our bodies, it can bend and let us move freely, but in fact it is under certain pressure every day. When we fail to protect it, our knees are easily damaged. Moreover, this kind of injury often accumulates slowly, eventually leading to various knee joint problems, gradually affecting the quality of life, and even leading to the inability to walk normally.

The answer is: Yes, of course, excessive exercise will damage the knee joint.

In recent years, there are more and more patients with knee joint injury caused by excessive exercise and intensive training.

There is nothing wrong with exercise in life, but if the posture is wrong or the warm-up activity is insufficient, it will easily accelerate the cartilage wear of the knee and bring irreversible damage. Be sure to pay attention to moderate exercise, especially mountain climbing, climbing, climbing stairs and so on. The pressure on the knee is greater. This kind of exercise is not recommended as a regular exercise.

What other issues should we pay attention to in order to protect the knee joint?

1. Lose weight

Overweight and obesity will not only increase the pressure on the knee, but also cause uneven stress on the knee joint, leading to knee joint deformation. Therefore, overweight and obese people should strive to lose weight, change their eating habits, control their daily intake of calories, and take appropriate exercise.

2. Try not to wear high heels

Often wearing high heels, especially stilettos, will increase the pressure on the knee joint. Over time, it is easy to cause knee ligament relaxation and cartilage wear. It is suggested that women try to wear comfortable flat shoes to balance the load of knee joint.

Avoid catching a cold

It is easy to get "old cold legs" in cold season. Keep warm when the seasons change, add clothes and quilts in time, and protect your knees. When indoors, the air conditioning temperature should not be too low to avoid direct blowing of cold air; When outdoors, don't stay or rest too much in cold and humid places.

4. Eat more calcium supplements.

Calcium deficiency may cause joint pain. Calcium should be supplemented properly at ordinary times, and dark vegetables, bean products and milk should be eaten in the diet, and proper exercise and sunshine should be exercised in life.

Excessive exercise will definitely hurt your knees.

The joint itself is a wear-resistant part, with ligaments, articular cartilage and synovial fluid inside. ...

Many parts of the joint are for our better exercise.

But the weight that our bones and joints can bear is limited.

Even though most of the weight load is borne by our muscles, it is inevitable that some weight load will act on our joints.

Especially after overload training, the control of muscles is greatly reduced, and joints are easily injured without muscle protection.

Even if there are so many ligaments in the knee joint, pay attention!

Therefore, the premise of any exercise must be within a suitable range and cannot exceed the intensity and time of physical load.

If you want to make your knees healthier and stronger, practice squat. Correct squats and step-by-step exercises will make your calves stronger and stronger, make the muscles of knee pads more and more developed, especially for the elderly, make your ankles and calves stronger and reduce the possibility of falling.