According to statistics, 60~70% of men over the age of 60 suffer from osteoarthritis, and the proportion of women is higher.
For middle-aged and elderly friends, it is urgent to use and protect the knee joint reasonably.
Protect your knees.
Normal articular cartilage (left) and diseased cartilage (right)
The knee joint is a load-bearing joint with a layer of cartilage on its surface, just like putting a "helmet" on the bones of the knee joint.
Age, obesity, sports strain, trauma, etc. Can cause cartilage wear.
After the hose is worn, the joint surface is uneven and the friction increases, which will further aggravate the joint injury and cause osteoarthritis and knee pain.
Different sports, different knee burdens.
Knees support our bodies and bear the pressure all the time, but the burden is different in different exercise States:
When lying flat, the knee load is almost zero; When standing and walking, the load is 1~2 times of the body weight; When going downhill or going up and down stairs, it is 3~4 times the weight; When running, it is 4 times; Eight times the weight of squatting and kneeling.
If you are a person weighing 80kg, every time you climb a ladder, your knees will bear 320kg of pressure! Knees should bear 640 kilograms of pressure when squatting!
Three principles of rational use of knee joint
Everyone will get old, joints will get old, and they will deteriorate due to wear and tear when used to a certain extent. What we can do is to master the correct use method, slow down the knee wear and prolong its service life.
one
Keep a standard weight and don't be too fat.
The more overweight people, the greater the burden on the knees. The key to maintain a standard weight is to control the intake of high-calorie food and do enough exercise.
For obese middle-aged and elderly friends: it is recommended to choose some forms of exercise such as walking slowly, swimming and cycling. These exercises can not only reduce the weight of knees, but also help to lose weight; Sports such as climbing stairs and mountains should be avoided.
In addition, friends who already feel uncomfortable with their knees should carry less back and lift more heavy objects to reduce the burden on their knees.
2
Exercise the muscles around the knee joint.
After the thigh muscles become stronger, it can indirectly reduce the pressure between the kneecap and femur, reduce wear and delay the aging of the knee.
Moreover, moderate exercise can increase synovial fluid of knee joint, keep joint cavity moist and reduce cartilage wear.
Recommended exercise: sitting and kicking.
Step 1: Choose a sturdy chair with a backrest and grasp the edge of the chair with both hands.
Step 2: Put your thighs together and kick forward. Pay attention to slow down and hold it for a few seconds when you reach the highest point.
Step 3: Return the calves and feet to their original positions and repeat several times.
Suggested times: take 8~ 12 times as a group, and do it once 1~2 times. Familiarity can increase the number of groups.
In addition to sitting and kicking, you can also squat with a bow and arrow and squat against the wall, but it will be more difficult and more skillful.
three
Other sports attention skills.
Walking slowly, swimming, cycling and other sports are very friendly to the knees, but many friends often do square dance, Tai Chi and other sports.
When doing these exercises, you need to pay attention to the following details, otherwise you may hurt your knees and accelerate aging:
Avoid hard cement floor and choose plastic playground to reduce the influence of exercise on knees;
Choose sports shoes with soft soles or air cushions to reduce sports impact;
Avoid squatting, jumping, quick translation and other actions to avoid knee injury.