Squatting and kneeling when the pressure on the knee is eight times the weight. Clinical observation shows that there are more women than men with knee diseases. One of the reasons for this may have to do with the fact that women squat more often in their lifetime.
So in life, we should pay attention to less long-term squatting and kneeling action, don't squat to do housework or kneeling to wipe the floor, and like to play tai chi for the elderly, don't be reluctant to squat too low, and stand up and play high tai chi is good. When standing up and sitting down, pay attention to first let the knee joint slight appropriate repeated bending a few times, and then stand up or sit down, is conducive to the protection of the knee joint.
Conservation rule two, knee exercise should be appropriate
Methods appropriate
Fast walking, slow walking, and indoor cycling, swimming, high leg lifting and other sports diversified combinations, is to protect the knee exercise way. And hiking, jumping rope, climbing stairs and squatting, especially when descending hills and stairs, puts the most pressure on the knee joints.
Measure your strength
Many knee injuries are caused by improper exercise. Usually less exercise, weak leg muscle strength, the knee joint itself is very fragile, if suddenly strenuous exercise, easy to cause joint damage. Therefore, we should choose the sports suitable for their own conditions, according to their strength, step by step, long-term persistence.
Suitable venue
Some exercises such as square dancing or jogging are best done on sandy and soft ground, while hard tarmac has a negative impact on the knees due to the lack of cushioning.
Shoes
The soles of shoes worn in daily life and in sports should not be too thin, and it is best to wear comfortable, elastic sports shoes to reduce the pressure on the knee joints. In daily life, the heel of the shoe to 2 to 3 centimeters is appropriate.
Care law three, pay attention to diet
Not gluttony, maintain a normal body weight
Obesity is the enemy of the knee joint, to protect the knee joint, we must maintain a normal body weight, to avoid obesity to increase the burden on the knee joint. When a person walks, the pressure on the knee is about twice the weight, when a person is 10 kilograms overweight, the equivalent of about 20 kilograms of pressure on the knee joints, which can be seen in obesity on the knee of the great harm.
Eat more food with high calcium content
Calcium supplementation can effectively protect the knee joints, so take dietary supplements as the basis, pay attention to balanced nutrition, and eat more dairy products (such as fresh milk, yogurt, cheese), soy products (such as soymilk, soybean flour, tofu, rotting bamboo, etc.), vegetables (such as carrots, cabbage, baby greens), and seafood such as nori, seaweed, shrimp, fish, etc., and at the same time, sunbathing more to promote the absorption of calcium. The most important thing to remember is that it is a good idea to have a good time.