The knee is not the most vulnerable part of the body, but it can be the weakest part. When it comes to knees, you have to have a concept. First of all, the structure, femur or tibia and fibula of femur and calf, kneecap, also known as patella, constitutes the knee joint. There are two large cartilage discs between femur and tibia, which are called medial meniscus and lateral meniscus respectively. There is a groove suitable for placing the patella at the front and lower end of the femur, which can make the patella move up and down in the groove very satisfactory. The cartilage on the surface of these joints can absorb vibration and bear pressure until problems occur. Cartilage, especially meniscus, is the most vulnerable part of human body during exercise.
Symptoms:
Pain and discomfort began to appear at the tip of the ankle, followed by persistent dull pain. The rule is that the pain increases at the beginning of the activity and decreases after the activity. In daily life and work (such as going up and down stairs, squatting and standing, walking with load, kicking the ball hard, etc.). ), whenever the quadriceps contracts, there will be pain at the tip of the ankle. Patients with serious illness also have pain at the tip of their ankles when walking. Patients feel weak knees, walking is easy to fatigue, resulting in shoulders can not be picked, hands can not be lifted, can not lift heavy objects to walk. There is obvious tenderness at the fat tip. When touching, you can feel swelling and blunt changes at the attachment of hamstring muscle. Some patients can feel the tip of hyperplastic bone spurs. When doing knee extension resistance test and half squat test, there is pain at the tip of ankle. Whether it is chronic or acute popliteal muscle injury, it is mainly manifested as popliteal pain when squatting or getting up, or when going upstairs or climbing mountains. Its nature can be intermittent or continuous. Chronic injuries are mostly dull pain, while acute injuries are severe or more severe tearing pain or dragging pain.
Inspection method:
Lie flat on the bed (if you sit on the bed with your legs straight, your legs must be straight, otherwise you won't feel anything), aim your hands at your knees, hold them, make sure your knees can't move back and forth, and then apply force to your thighs. If you feel obvious pain, it means knee soft tissue injury. If the pain is severe, it means that the soft tissue is aging.
Reasons for formation:
Due to the structural characteristics of human skeleton, the soft tissue in the knee is in close contact when the leg is bent, and the lubricating liquid can not protect the knee well, resulting in long-term hard friction of the knee and aging of the soft tissue. Climb mountains, bicycles, stairs, etc. Bending your knees for a long time will lead to soft tissue aging.
Treatment:
Take aspirin to relieve pain and inflammation.
2. If meniscus tear is reflected in the X-ray film, it needs surgical treatment, that is, arthroscopic surgery, including inserting a stainless steel tube and sucking out the torn cartilage piece with an aspirator. This popular new surgical method can restore people's athletic ability within one week after operation.
Besides physical therapy, Chinese medicine can also be applied externally and massaged.
4. Recovery measures: Sit on the bed with your legs straight and keep your legs straight. Lift hard and repeat 100 times. Attention! Not two legs at the same time, but apart. The reason and function of this method: when the leg is straight, the distance between the thigh bone and the calf bone is the largest, and a certain space can be created between the soft tissues. Legs are lifted by force, the essence of which is muscle strength, so lubricating hydraulic pressure can be put in the soft tissue gap of the knee to supplement nutrition to the soft tissue, which can strengthen the wear resistance of the soft tissue for a long time.
The relationship between exercise, mountain climbing and knee joint injury;
Many zn-type strongmen have average physical fitness [I am this kind:]], but with strong will, the so-called strong will, they have been overdrawing their bodies. Advise them to exercise. Some girls are afraid of long legs, or have no time, or plausibly say that physical strength is different from climbing mountains. I can't run. Do you think I can't climb the mountain that fast? The result is obvious, it is a joint injury that the whole body falls. So now I pay more attention to the usual exercise, especially the endurance and strength of the front thigh muscles. What's the use? The purpose is not to let you climb a farther mountain, but to keep your strength even if you go down. Many injuries occur when people are weak. I have seen many people climb mountains. I was full of energy when I went up, and dragged my legs one by one when I went down (I used to be like this). Tired thighs, you will unconsciously lock your joints when you walk. Locking the joint is to straighten the leg, which can reduce the burden on the thigh and temporarily relax the muscles, but it is easy to cause knee strain, knee impact injury, ankle strain, ankle sprain and lumbar muscle strain.
On several principles of weight-bearing training;
1, which varies from person to person: to achieve the purpose of training, it is not absolute that the greater the load, the harder the journey, the better the effect. Theoretically, there is a saying that the negative weight does not exceed 1/3 of the individual's weight, but it is best to find a suitable weight to adjust according to the individual's situation.
2, step by step: to avoid a sudden increase in load, the body's adaptation mechanism is gradually completed, and it is forbidden to reach full load several times before.
3. Differentiate: adjust the negative weight according to different line arrangements and weather conditions. Generally, in the extremely hot season, or especially difficult routes, the weight should be relatively reduced.
4. Scientific training: To achieve effective training effect, we can understand the changes before and after stretching by measuring some physiological data of the body, and make a comparative analysis, so as to scientifically improve personal ability.
5. Equipment skills: When the load is heavy, you should choose a backpack with better system to avoid unnecessary damage to shoulders, waist and back. Learn packing skills, for example, the center of gravity should be slightly higher when going up the mountain and lower when going down the mountain. Pay attention to the smooth movement of the center of gravity on the road section that needs to pass in a special posture. Wait a minute.
The most important thing is prevention: [First remember to supplement calcium at ordinary times]
1. Warm-up activities before training must be sufficient, and don't do too much exercise directly. Injuries are the most common when you are tired or lack of energy.
2. Pay attention to the running posture when running, and don't land on one side;
3. Pay attention to the use of thigh muscles to avoid the direct impact of feet on knees;
4. When the symptoms of knee joint discomfort appear, reduce the amount of exercise and exercise frequency appropriately to avoid strenuous running, jumping and weight-bearing exercise;
5. Pay attention to keep your knees warm, especially in summer, and don't be greedy;
6. Hot compress leg muscles after exercise;
7. Avoid knee impact when loading, especially when going downhill;
8. Muscular development can relieve the pressure on the knee under certain circumstances and minimize the damage to the knee. Usually do more leg muscle exercises to minimize the tolerance to the knees. Consciously strengthen the exercise of quadriceps femoris (anterior thigh) and cruciate ligament, strengthen the muscle strength of quadriceps femoris and thigh (such as weight-bearing squat), and combine muscle stretching, walking, riding or sticking to the wall to pave the way for the smooth movement of patella in the femoral end fossa. I feel more relaxed when I go to Yuzhu this time.
9. Before climbing, both hands and fingers rub the lower edge of the knee to promote the protection of the knee at night;
10. Stretching the elongated hamstring muscle and patellofemoral joint is beneficial to reduce the chance of knee injury.
It is suggested that people who climb mountains should be taken seriously, and pay more attention to their feet and do more exercise on days when they are not climbing mountains. Aside from weight-bearing training as training, many strong people have experienced some kind of happiness when they are extremely tired. And addictive.
In this regard, I have only one simple sentence-simple happiness, plus a little self-maintenance, just like a good jeep, it will break down after driving for a few miles. If it is well maintained, it can drive to the horizon. When the rhinoceros goes out to run wild again, it is not necessary to blindly pursue negative weight and speed, and take good care of the knees, which is the capital to continue playing. There are two things you must not forget: knee pads! Treadmill!
Shan Ye has much to offer. Open your eyes and find your own fun. There are still many scenery in front of life!
Weight-bearing lift heel (on tiptoe) mainly exercises the soleus muscle of the calf, not the knee, so it can't be practiced. When lift heel is put down, the thigh muscles are tightened and the thigh muscles are stretched and lengthened. It's in every mountaineering training plan.
Knees are a troublesome place.
The knee may be the most demanding joint, because it often bears the whole weight of a person, and because of its large range of motion, its structure makes it more vulnerable to injury than hip and ankle joints when it is impacted. The bigger problem is that the knee injury is caused by the injury or damage of cartilage, meniscus and other tissues that are not easy to regenerate. Unlike muscles, these tissues can grow rapidly. Helping cartilage growth includes eating glucosamine (glucosamine salt, not calcium) in large quantities, but the effect is limited. These organizations can be considered as non-renewable for several years or even longer. A friend of mine didn't pay attention to playing football when he was young, and later climbed mountains. Finally, he basically wore out the cartilage of his knee. I'm only in my thirties, and I can't do my favorite sports. I can only hope that knee replacement surgery can completely solve the problem. So be careful with your knees, if you want to exercise with them for a long time. Unfortunately, many people realize this too late.
The targeted muscle exercise you mentioned is really helpful, but the effect is only "help". Even if you practice correctly, the result is far from * *. In fact, people who like to carry big backpacks and abuse themselves can easily break through the endurance of their carefully maintained knees in a few days and fall behind the roots of diseases that have not healed for many years.
There are many knee problems, and there are great differences from various cases heard and read. I can't specifically answer your question, what is the reason and what to do. I can only suggest finding a better doctor (now doctors make me feel like sitting there and asking me to buy the medicine they want to sell); Do what you can-if you carry a bag weighing more than 1/4 down the mountain, you should control the rhythm from the perspective of protecting your knees. If it exceeds 1/3, we should consider how to reduce the impact and use trekking poles. Soft soil, gravel slopes and snow are all knee-friendly;
In fact, when going up and down the mountain, trekking poles are good for protecting knees, especially when there are problems with weight and knees;
Reduce the loss of knees during exercise. Sometimes you can't wear your knees when you go out to play seriously, but it's too expensive to wear them when you exercise; Do some exercises that help protect your knees, some exercise muscle strength and symmetry, and some stretch.
Watch your knees.
Some people feel that the knee joint of one leg is weak when walking. There is nothing wrong with walking at ordinary times, but when going up and down slopes or stairs, you will feel a "click" sound in your knees, and you will stand up after sitting for a long time, and sometimes it will hurt. When the leg is half squatting, the pain will be more severe. These symptoms seem to be a kind of aging, but many young people will have them. Some people who don't exercise often don't pay attention to it because of their mild symptoms. Others will think it is calcium deficiency, osteoporosis, hyperosteogeny or arthritis. In fact, this may be chondromalacia patellae. Through investigation, it was found that the prevalence rate of chondromalacia patellae was 36.2%, especially for women aged 30-40, and the incidence rate was as high as 50%. And if not treated and controlled early, it will cause further degenerative diseases.
Patella malacia is called "patella strain" in Chinese medicine. Because the posterior surface of patella is mostly cartilage structure, it forms patellofemoral joint with femoral condyle and intercondylar fossa. When the knee joint is straight and the quadriceps femoris is relaxed, the lower part of the patella gently touches the femoral intercondylar fossa; When the knee joint flexes to 90, the upper part of the patella contacts the intercondylar fossa; When the knee joint is fully flexed, the whole articular surface of the patella is close to the intercondylar fossa. In the long-term flexion and extension of knee joint, patella and thigh repeatedly rub and collide, resulting in the wear of cartilage surface, which leads to this disease. After a long time, it will cause abrasions and injuries, such as inconvenient movement, degeneration, lameness, disability and so on. If you press the patella in front of the knee joint with your hand, you will often feel particularly dull pain and friction. This disease mostly happens to young people, such as track and field, mountaineering, dancing and so on.
The onset of chondromalacia patellae is slow. At first, it felt dull pain and fatigue in its knees. Later, after fatigue, the pain around the patella increased and it was difficult to go up and down the stairs. In severe cases, it affects walking. Pathologically, the pathological changes first cause or superficial chondrocyte necrosis, which destroys the function of cartilage to absorb nutrients in synovial fluid, but there is no obvious change in early X-ray examination. Because the cartilage loses elasticity, the periosteum adjacent to the patella is secondary to chronic inflammation, and edema, vasodilation and hyperplasia will occur around the patella, leading to patella softening. If the disease continues to develop, a series of degenerative changes such as cracking and peeling will occur in the patella. X-ray film can also reflect the phenomenon of joint stenosis, rough patellar articular surface, hyperosteogeny at patellar margin and narrowing patellofemoral joint space.
Patella itself has no blood and lymph supply, so the recovery after injury is very slow, which will bring difficulties to treatment. Knee joint pain or swelling occurs in the early stage. Flexion and extension of knee joint should be avoided as much as possible when bearing weight, so as to avoid excessive friction of patella joint and aggravate symptoms. Pay attention to rest, and then do some appropriate exercises, mainly by static contraction of knees or lifting straight legs against heavy objects to maintain the tension of the muscles in the front thigh. If the fat pad or soft tissue around the patella appears reactive inflammatory thickening or spasm, physical therapy, Chinese medicine hot compress or massage can all play a very good therapeutic role.
Regarding the treatment of traditional Chinese medicine, the following is for reference only. Please follow the doctor's advice for details.
Oral Chinese medicine
Take 60 grams of clove, 60 grams of banksia rose, 60 grams of dragon's blood, 60 grams of catechu, 60 grams of cooked rhubarb, 60 grams of safflower, 30 grams of tree peony bark and 20 grams of licorice root, grind them into fine powder, refine honey into pills, and take yellow wine 10 grams every morning and evening. This prescription has the effects of promoting blood circulation, removing blood stasis, promoting qi circulation and relieving pain.
Xiao Huoluo Dan, a Chinese patent medicine, can be taken orally, 3g each time,/kloc-0 each time in the morning and evening. Has the effects of warming and cooling, resolving hard mass, promoting blood circulation and dredging collaterals.
External treatment of traditional Chinese medicine
Take Notopterygium Rhizoma, Radix Angelicae Dahuricae, Radix Angelicae Sinensis, Asari, Daphne genkwa, Radix Paeoniae Alba, Fructus Evodiae and Cortex Cinnamomi, and add appropriate amount of onion. First, grind the first eight herbs into fine powder, take appropriate amount of powder and onion each time, mash and mix well, stir-fry with vinegar, and apply cloth to the affected area, once a day/kloc-0. It has the effects of warming channels, dispelling cold, expelling wind and relieving pain.
Take 60 grams of Angelica sinensis, 60 grams of frankincense, 65,438+05 grams of Sanguis Draxonis, 60 grams of Catechu, 65,438+05 grams of Notopterygium Rhizoma, 30 grams of Radix Angelicae Dahuricae, 30 grams of Cortex Moutan, 90 grams of Rhizoma Drynariae, 60 grams of Carthami Flos, 60 grams of Rhizoma Corydalis and 60 grams of Radix Saposhnikoviae. Grind the medicine into fine powder and mix it with vaseline to make paste, and apply it to the affected area every day. Has the effects of relieving swelling, removing blood stasis, relaxing muscles and tendons and relieving pain.
Massage method
1. The patient takes a sitting position from the affected thigh to the knee joint and keeps it for several times. First, relax the muscles, then use massage techniques at the pain, from light to heavy, and finally take light massage techniques and massage slowly for 3 to 5 minutes until the joints are not hot.
2. Click Xue Hai, Yanglingquan, Yinlingquan, Weizhong, Weiyang, Heyang, Jincheng and Chengshan of the affected limb.
3. The operator holds the center of the affected knee with one hand, holds the medial and lateral gaps of the knee joint with his fingers, and slowly straightens the affected limb with the other hand.
4. Flex the affected limb so that the heel is as close to the hip as possible, and then straighten it for 3 ~ 5 times.
After the above massage, muscle spasm can be relieved, local blood circulation can be strengthened, and swelling and pain can be reduced, tendon adhesion and muscle atrophy can be relieved.
According to clinical observation, if chronic patients insist on taking kidney-tonifying drugs for a long time, the effect will be satisfactory. Traditional Chinese medicine believes that kidney dominates the waist and knees, and weakness of knees is closely related to kidney deficiency. Guilingji, Bushen Shen Qiang Pill, Jingui Shenqi Pill and Liuwei Dihuang Pill can be selected. Of course, it is best to consult a doctor and choose a drug to take for a long time according to the principle of syndrome differentiation and treatment. Actually, prevention is also very important. First of all, we should avoid acute and chronic soft tissue injuries at the knee joint, especially when lifting heavy objects. People who are engaged in semi-squatting or often stooping to stand with loads should pay attention not to work too long, and should rest after working for a period of time, so as to effectively achieve the purpose of prevention. Women should choose comfortable flat shoes, wearing high heels will cause a heavy burden on the knee joint, and women's muscle strength is weaker than that of men, which is also the reason why women have many diseases.
In addition, researchers at the University of Sheffield in the United Kingdom found that there are two compounds in green tea: EGCG (translated as "gallocatechin gallate") and ECG (translated as "gallocatechin gallate"), which can hinder the production of enzymes that destroy cartilage and help prevent osteoarthritis.
How to prevent during training
1. Warm up before each training. Walking and stretching 15 minutes is a good way to warm up.
If you choose jogging, you must choose a good pair of running shoes. High-intensity trainers should change a pair every 2-3 months, and moderate-intensity trainers should change a pair of shoes every six months. Don't run on hard ground such as cement. The treadmill should adjust some slopes. When the foot touches the ground, it should follow the foot, and the sole of the foot should follow the toe, so that the whole foot can roll across the ground smoothly and avoid jumping.
Riding a bike rarely hurts your knees, but racing and mountain sports will increase your injuries.
4. To climb a mountain with a heavy load, you should "do what you can-carry more than 1/4 bags, and control the rhythm from the perspective of protecting your knees. If it exceeds 1/3, we should consider how to reduce the impact and use trekking poles. " Better use two.
5. Muscle training, well-developed leg muscles are helpful for protecting knees, especially quadriceps femoris. When training, you should also do what you can, the bending degree should not exceed 90 degrees, and you should have the guidance of a fitness coach.
6. Losing weight and self-esteem is the first choice for obese people to protect their knees. Overweight weight hurts their knees all the time.
How to avoid knee and spine injuries during hiking?
After climbing the mountain for a long time, I found that everyone around me had knee pain, including a slight feeling for a while.
My personal solution is
The first person who can carry as light as possible carries a light weight.
The second one uses a complete buffer of two rods.
The supporting function of trekking poles
One is used as a hard support for backpacks, without vibration (for example, when carrying baskets, burdens or heavy objects, you never bend over to support them, but use the support rods on your hands. When they go up and stop to have a rest, when they come down, the burden will be supported on the pole. Conversely, if the basket is supported low but not high, the principle of the backpack is the same. Putting it on the back of a heavy backpack is a waste of physical strength and the risk of injury to the lumbar spine.
Support and buffering
When I go down the mountain, I use a shock absorber as the main buffer support. The impact of going down the mountain is great, including ankles, knees and lumbar vertebrae, so I am used to extending the stick. When I go down the mountain, I first support the road ahead with a cane, just like walking on four legs, with my hands stretched into two legs. The key is to put the force in place, let the vibration force be shared on the wrist and arm, and reduce the impact of the lower limbs, so the trekking pole with shock absorber can reduce the fatigue of the wrist and arm.
Walking skills
It can be found that mountain people in all regions fly on the grass when they walk. In fact, it can be found that when they walk, their feet slide flat on the ground, their feet are not high, their knees are not bent, and their thighs and bodies lean forward according to *, so that when their center of gravity moves rapidly, they can ensure smooth and brisk progress with little vibration.
-The above personal experience and information are for reference only. If you are sick, please follow the doctor's advice.