I used to be a college English teacher and got the college English teaching certificate, now I focus on English enlightenment and bilingual education, and I love sports in my spare time, including swimming, basketball, table tennis, badminton, etc.
I'm not a doctor though, I can't diagnose what kind of condition you have in your knees!
Although I'm not a doctor, I can't diagnose what kind of condition your knee distance is!
I'm not a doctor, I can't diagnose what kind of condition your knee is in, but I'm also a senior patient, and I have a lot of knowledge and awareness of the knee joint!
It's as if I started out with basically the same knee problems and symptoms as you, about 10 years ago when I had symptoms like yours!
At its worst, squatting hurt like hell! Later went to the hospital and took a film magnetic **** vibration showed that the meniscus secondary, there is a small amount of fluid and so on the problem is degenerative osteoarthritis! The doctor did not give any good treatment program, just said that I do not play basketball in the future, pay more attention to rest!
But I didn't listen to the doctor, so 10 years have passed, and until now I still go to play basketball when I have time, and I still go to play basketball as young people do! The symptoms of the knee are not very obvious!
Let me share my experience and method, hope it can help you!
I read the expert's advice is two or three times a day, each time about 20 to 30 minutes of riding time, the middle is the need for a certain degree of intensity, especially its after feeling the knee muscles especially swelling feeling, adhere to a month or two can be very good to reduce the symptoms of knee pain!
But riding a mountain bike must pay attention to the skills, must ensure that the sitting position of the ride, the height is appropriate!
Otherwise it will be counterproductive!
To be honest, I was afraid to play basketball at first, but after riding a mountain bike for a while, I started playing basketball after my knee pain subsided!
As many doctors and experts say, obesity is a very important cause of knee problems! Being overweight is like carrying dozens of pounds of stuff on your back every day, and with so much weight pressing down on your knee joints, it can easily lead to problems with your knee joints if you add in strenuous exercise, like playing basketball.
Because I've come across a lot of examples of this!
At my fattest I weighed over 80 kilograms, and I'm currently around 72 kilograms! For me, losing 20 pounds was way too easy! Because I was in the summer vacation, because I have to participate in a basketball tournament, training for more than a month of basketball, every day will be sweating, coupled with my strict control of diet, just so unconsciously, the beer belly are no longer, the weight is also reduced! The most important thing is to feel very relaxed all over the body, especially the knee joints!
But this is a risky way to lose weight, after all, I was a bit overweight at that time!
So you can choose your own way of losing weight based on the way I did it! Reasonable control of diet is important, rather than not eating! Reasonable exercise is important, rather than over-exercise!
When I started practicing swimming, I hoped that I could repair my knee problems to a certain extent, and so you started swimming with this purpose, and it's been almost 5 years since then!
Now I would summarize: swimming is highly recommended as a solution to your knee problems, but it takes a certain amount of time and a long period of time to have an effect, and it's not just your knees that swims will help you!
I've been exercising my knees for a while now by walking slowly and briskly, and after a while it's really noticeable that my knees have improved!
Of course, if you can incorporate some stretching into your warm-up before you go slow or fast, you'll get better results!
One of the biggest enemies of the knee is the sedentary lifestyle, which many people ignore!
One of the best things you can do to make your knees more active is to do a lot of bouncing every day, such as bobbing, bouncing, cross-bouncing, etc.
These are just a few of the things you can do to help your knees get more active, and they'll help you get more out of them!
These simple jumps can make your knees healthier!
The reason why I recommend the wall squat is because I can feel a good effect on my knee joints when I do the right exercises against the wall!
In addition, of course, there are other better ways to protect and stabilize the knees, and the ones I've shared here are the ones that I've personally adopted and feel better about!
I hope to be able to improve the solution to your knee problems! Because I am also slowly exercise rehabilitation! At least for now, I can go up the stairs without any symptoms!
Let's **** together to solve the knee problem!
A bad knee and pain after excessive exercise is a problem for many people who want to exercise, or need to exercise because of illness.
① As a love of sports orthopedic surgeon simple popularization of the bad knee joints suitable for sports.
② Popularize the precautions of exercise.
①Swimming
Swimming is a very healthy exercise, which can exercise the whole body muscles, and at the same time can increase immunity. In my opinion, mastering the skills of the movement, all kinds of swimming strokes are very good!
② Riding
Riding is a very good exercise, the focus is on skills, posture. Wrong posture will instead cause damage to the knee joint.
③ Yoga
Yoga on the body's flexibility, coordination of exercise, some unique benefits, it is recommended to practice!
④ flat road walking
The point, lies in the flat road! Uphill, downhill will increase the burden on the knee joint.
⑤ Plank support and other fitness exercises that do not require excessive stress on the knee joints.
Fitness sports need to have a professional trainer to know. Power technique is especially important!
① Basketball, soccer, badminton, table tennis and other sports that require excessive collision, sharp turn.
Square dancing, alone. There are different types! Ghost walk type of dance is very harmful to the knee joints.
② squatting and other quadriceps exercise, the need for excessive knee movement fitness program.
① Any exercise should be done in moderation .
In the fitness of the sport, too much can cause harm to the body.
② Do a good warm-up. It is vital to warm up well before exercise. This is easily overlooked.
③ Avoid exercise fatigue. Exercise fatigue here does not mean that you are tired of exercise or tired of playing. Rather, it refers to the fatigue of the tendons caused by too much exercise.
④ Mastering sports skills. Skill is an important factor in avoiding injury. I always say: talent is the reason why you can play this sport, skill is the depth of your ability to play this sport.
The bad knee is a very common condition in life, the situation is serious, the patient at this time also need to carry out a certain medical intervention, if the longer the delay, at this time will cause more harm to it. So for patients with bad knees, this time should be to choose how to fitness good?
Because of the differences between individuals, it is best to ask your doctor whether you need to rest or exercise according to your actual condition. In general, there are patients with bad knees, the following fitness exercises can be recommended.
Swimming is actually a very good full-body aerobic exercise for patients, which can improve the body's cardiorespiratory function to a certain extent, in addition to assisting in fat loss. The most important thing is that swimming is a sport that puts a lot of pressure on the knees, so you don't have to worry too much about it.
Walking on a flat surface is also a good way to exercise, patients can choose to walk on a flat surface, but before walking, it is best to half squat and turn the knee, do a good job of warming up. In the process of walking, patients should pay attention to the slow lifting of the legs and light release, in order to avoid the aggravation of the situation of knee injury. The best speed of sixty steps per minute is appropriate, do not remember too fast. Generally speaking, it is better to walk for about half an hour to an hour each time. If it is in the gym treadmill exercise, should not be set up slope up mode, so as not to cause more damage to the body knee.
Stationary bike. If the patient's knee condition has not deteriorated to the point of immobilization, then stationary bicycles are also a good way to exercise. When using a stationary bike, the weight of the patient's upper body is supported by the seat, so the pressure on the patient's knee will be reduced by half. In addition, the stationary bike is an excellent aerobic exercise.
Water exercise, such as water walking and running, water yoga, and water aerobics, is actually a more appropriate form of exercise. In the water, the body is buoyant, so the pressure on the knees will be reduced. At the same time, there is resistance in the water, so it can be a good exercise to the patient's body.
If possible, the patient can also under the guidance of a fitness trainer and doctor, appropriate strength training. It is worth noting that if the patient also has a heavy weight, then it should be more dietary control, pay attention to reduce their weight, in order to better assist the treatment of the disease.
1, water running
Water fitness is a good use of water buoyancy to reduce the body's burden on gravity, such as running on land, the knee joints have to withstand the equivalent of four times the weight of the impact of the running in the water, not only to avoid injury to the knee joints, but also to achieve the same intensity of the exercise.
2, Pilates
Pilates is conducive to the body fat burning consumption, while accelerating the body's toxin excretion; and anaerobic exercise refers to the muscles in the "lack of oxygen" in the state of high-speed strenuous exercise, this movement helps us to increase the muscle, shape the muscles, and strengthen the body! This kind of exercise helps us to increase muscles, shape muscle lines, and enhance the body's emergency state ability. The knee injury is very small.
3, swimming
Because there is buoyancy in the water, so swimming on the knee joints basically does not cause pressure. What's more, swimming is a sport that basically exercises most of the muscles in the body and is a very fat-burning sport. However, it is important to note that swimming should not be too intense, and to maintain the correct posture, otherwise it is easy to cause muscle tear is not easy to recover.
4, squatting against the wall
Squatting can enhance the quadriceps medial head and rectus femoris muscle strength, by improving the patellar malalignment to reduce the wear and tear of the patellofemoral cartilage to relieve pain. Feet shoulder-width apart, feet positioned in front of the body, the entire torso close to the wall, knees bent, to keep the calves and the ground to remain vertical. Double knee bending angle with the exercise, the thigh muscle strength increases, and then increase the angle of knee bending.
5, supine support action
Lie on your back on the mat, knee flexion 90 degree angle, hands flat, waist force, let their hips off the ground and maintain 2-3 seconds and then slowly down. This group of actions can not only comprehensively exercise the lower limbs of the extensor and flexor muscles, but also effectively exercise the back of the spine next to the muscles.
6, cycling
Cycling can also be a good way to move the knee joints, enhance the strength of the muscles around the joints, but also make the muscle movement coordination and muscle strength, but also help to reduce the symptoms of joint pain. It is important to note that the slow ride, the car should not be loaded, the daily cycling time should not be more than 1 hour. You can ride and walk combined, fully active whole body joints.
This question is particularly good, many people are not suitable for running, running is not applicable to all people, like we do in the nutrition clinic, many people's knees, knees, hips, and ankles are not very comfortable, so these people can not exercise? What kind of exercise do these people do? For example, large weight people, such as more than 200 pounds they want to lose weight, the first thing you should do what exercise? The next to reveal to you one by one.
First answer the question of the questioner, the knee is not good, do what exercise, both to achieve the effect of fitness, but also do not damage the knee? First of all, to distinguish between which two kinds of sports, aerobic sports and anaerobic sports, our daily contact with the tai chi, jogging, swimming are aerobic sports, dumbbells, mineral water are belong to the strength of the sport.
From the above aerobic exercise, you should find the answer to it, the knee is not good, you can slow walking, swimming, there is a more recommended is Pilates, Pilates and other swimming slow walking is not the same, it is in a yoga mat can be completed, of course, there is flat support.
So if it is a big weight, how to lose weight at the beginning? Of course, it is not recommended to moderate strenuous exercise, you can start by controlling your diet and walking slowly.
Jiaxiu
National Registered Nutrition Technician
National Level 2 Public **** Nutritionist
If walking, going up the stairs, and standing for a long time will hurt your knees, it means that your knees are already damaged. First of all, self-judgment whether you belong to the knee easily damaged people.
1. People who use their knees excessively: sportsmen, people who work on their feet are most likely to have damaged knees.
2. People who are overweight: The heavier you are, the more likely you are to wear out your cartilage.
1. Tai Chi: Tai Chi is a very suitable exercise to care for the knees, not only can improve the body's microcirculation, discharge metabolic waste, but also exercise the leg muscles, to protect the knees to avoid injury. In addition, tai chi is also effective in weight loss and fat loss, an average of 280 calories per hour can be consumed.
2. Swimming: Swimming is a good aerobic fat loss exercise, and the damage to the knee is not big.
3. cycling: regular cycling can improve human cardiopulmonary function, exercise lower limb muscle strength and flexibility. But pay attention to the correct posture when cycling, otherwise it is also very easy to hurt the knee.
4. static squat: this action is suitable for both young and old, usually more practice can improve muscle strength.
1. Cold compresses when the knee is swollen and hot: The knee is swollen and hot, which means it is already inflamed. Want to relieve the best cold compress, can effectively reduce swelling, control inflammation. You can wrap a towel with an ice pack and put it on the hot or swollen area for 15 minutes.
2. Correct posture: Bad posture is also a culprit in knee injuries. When standing, you can tuck your chin, shoulders naturally down, and place your body weight on the thumbs of your feet. When walking, maintain this posture, landing on your heels, gripping the ground with your feet and stomping your toes.
3. Alternate hands to hold things: When you hold heavy things with one hand, the center of gravity will shift, which will have a negative impact on the knee joints, and can be relieved by alternating hands to hold things.
4. More calcium: usually eat more dairy products, soy products, seaweed, kelp, fish, shrimp and other foods.
5. Do not wear high heels: often wear high heels will cause great harm to the patella, especially when going down the stairs, the human body will produce a strong sense of pain.
In short, tai chi, swimming, riding can be tried. However, if the knee pain is too severe it is still important to see a doctor, as knee damage is irreversible and it is better to get professional help sooner rather than later.
Hello, I'm glad to answer this question for you, I'm Ru Zhaolong, a fitness instructor at Saipu.
With the popularity of the fitness program we know more and more about the fitness program, know that fitness is no longer limited to jerking iron, which also has functional training, Pilates, yoga, and other sports. Then more and more people join the ranks of fitness, the purpose is basically the same: health, beauty. Through the exercise will make the fat will be lowered so as to reveal the body charming curve, but more and more people because of some physical problems lead to can not be very good exercise, today to talk about the fitness of the knee pain!
"Walking more knee pain, knee pain on the stairs, standing for a long time also hurt, but want to fitness, weight loss, what is the right way?"
This is a netizen with me to reflect the problem, it is not difficult to see his knee is a big problem. First of all, knee pain is caused by about two reasons: chondromalacia patella or meniscus wear.
1. Chondromalacia patellae: because the patella long time strain, the patella is not in the correct trajectory of the movement caused by the patellar cartilage at this time to lose the good lubrication function, then the wear and tear of the knee joint will increase.
2. Meniscus wear: the knee joint pressure is too large or the knee joint is not in the correct trajectory of the movement caused by the wear of the knee joint cushioning force is reduced, the head of the femur and tibial head wear coefficient increased.
So it is not difficult to see that he is now not suitable to do about the lower limbs of the movement again, the knee joint should be first for a period of time of rehabilitation, strengthen the leg muscles to protect the joints, to correct the wrong trajectory of the joint movement is the most important thing that should be done in the lower limbs.
Then the recommended exercise is about the upper limb and core exercise, because this will not give the lower limb joints cause additional burden. At this point, there may be said "then do not do cardio, can be thin?" The answer is: "Yes, you can." The previous article said, fat loss is centered on the body's energy consumption, as long as the body can produce the way of consumption can be fat loss, but the difference is the degree of difficulty. Things like running are so popular because it's easy, doesn't require a lot of energy to accomplish, and burns a lot of fat.
So you can still lose fat without running, and you can burn a lot of energy doing upper body and core strength training, but it's a little more exhausting than running.
Training parts: chest, shoulders, back, arms, abdomen. All of these parts can be trained, and fixed equipment can be very good to avoid too much involvement of the lower limbs.
Finally summarize, knee pain in addition to the lower extremity pressure training is not recommended, other forms of training can make our body fat loss, so the upper limbs and the core of the strength training is very suitable. Of course do not neglect your knee while doing these exercises again. Finding a professional to get rid of the pain is key.
First, go to the hospital to determine the cause of your knee pain, and if it's serious enough to require medical intervention, get it done as soon as possible - the longer you put it off, the worse it will be. Also ask your doctor if you need to rest first or if you can exercise.
Bad knees recommend the following fitness exercises:
1, swimming
Swimming is a very good full-body aerobic exercise, for improving cardiorespiratory fitness, as well as fat loss have a more positive effect. Swimming is very low pressure on the knees, don't worry too much.
2, stationary bike
If the condition of the knee has not deteriorated to the point that it can not move, then the stationary bike is also a better way to exercise. When you use a stationary bike, the weight of your upper body is supported by the seat, so the pressure on your knees is reduced by half.
The stationary bike is also a very good cardio workout.
3, water sports
such as water walking and running, water yoga, water aerobics. In the water due to buoyancy, the weight of the knee pressure is reduced. And because there is resistance in the water, so it can be a good exercise.
4, strength training
In the fitness trainer, under the guidance of the doctor, even if the knee is not good, is also able to strength training.
In addition, if there is a heavier weight, pay attention to control in the diet, with the lower weight.
I don't know what state your knee is in right now. I'd like to talk about myself, I've had knee pain since I was about 30, never dared to wear shorts in the summer, and skirts are even worse. In early summer other people start wearing skirts. I still wear warm pants. I don't dare to blow the air conditioner, and I have to wear knee pads in summer. Chinese medicine says that the elimination of the body is sweat and urine, can not be discharged out of the body to stay in the body for the wet, fat people more wet is the same reason, this wet easily attack the body's weakest place, resulting in pain and stagnation, powerful will become a disease. I exercise, of course, is measured, little by little increase, more than 20 days later, knee pain is reduced, fear of cold feeling is also reduced a lot, I have been on the road to exercise.
1, climbing is not conducive to the protection of the knee
The knee is one of the body's most athletic and weight-bearing joints. In general, twisting is most likely to lead to knee injuries. Like some buckle action, especially in soccer, basketball and other sports some oblique cut, turn, cornering and other actions, are more likely to cause knee injuries. Like running this kind of sports, the route is straight, the injury will be less.
Climbing the mountain is a good way to exercise, but it is not conducive to the protection of the knee joint. Because, when going up the mountain, the knee joint weight is basically their own body weight, and when going down the mountain, in addition to their own body weight, the knee joints have to bear the downward force, so the impact will increase the damage to the knee joints. The friction between the patella, meniscus, and articular surface increases, and it is easy to cause injury.
2, the treadmill seems to be safe but hurt the knee
Many people, especially white-collar workers, are keen to do fitness card, running on a treadmill in the gym, or purchase a treadmill in the home, a run is a clock. Running on a treadmill, how much damage to the knee in the end?
The biggest problem with the treadmill, is that it is a fixed speed, you speed a little slow step, fell off the treadmill. But think about it, has been in accordance with the same speed, a run on the run half a bell, a bell, bear it? If the coordination of the knee joint and muscles can not keep up, it will form a shock injury to the meniscus and cartilage of the knee joint.
3, wearing knee pads? Beware of dependence
Some people wear knee pads when exercising and what not, it is best not to wear. Only injured people need to wear, we can not wear ordinary people do not wear. It's simple: use it or lose it!
You have to let your knees adapt to the impact of the outside world, so that your knees can have the strength to be good. If you strap on a knee brace as soon as you get on the court, you can imagine that your knee is not going to be good. There is no process of adaptation, then you will never improve.
4, wear high heels on the knee is very bad
A study in Taiwan showed that women wearing high heels up and down the stairs, the patella bear the weight of the weight can reach 7 to 9 times. Frequently wear high heels and women have a great relationship with the chondromalacia patella. Chondromalacia patella refers to the patellar cartilage due to wear and tear, trauma-induced degeneration, degeneration, usually manifested as pain in front of the knee, pressing the patella has a dull pain and friction sensation, going up and down the stairs when the knee pain, especially downstairs as much.
5, acute sprain, rapid medical
No matter what kind of knee sprain, the initial symptoms are likely to be pain, swelling, affecting walking and sports and so on. Usually after a few days of rest, there is temporary relief. However, in many cases there is no actual recovery, except that there is no more pain or swelling. Therefore, it is advisable to see a specialist sports medicine doctor or an orthopaedic surgeon in the hospital for whatever form of obvious sprain of the knee joint that needs to be treated sooner rather than later to avoid delays. Of course, you can do protection such as ice packs and braking and resting before you go to the hospital, which usually helps a lot.
1, to protect the knee, swimming is the best
To protect the knee, of course, swimming is the best. Running, walking can also be, it is best not to climb the mountain.
Climbing stairs is not a problem for normal people, but it's not good for people with bad knees.
2, cycling
Cycling can spread the weight, so that the knee joints do not have to bear so much burden. The general way to distribute weight for novice cyclists is 1/3 on the handlebars, 1/3 on the seat, and the remaining 1/3 on the pedals.