The best way to maintain the knee, the knee is the largest and most complicated joint of the human body, the knee joint belongs to the hinge joint, and the knee joint is the joint that bears the maximum gravity of the human body and needs good maintenance. Do you know the best way to maintain your knees?
The best way to maintain your knees is as follows:
1. When you lie down, the weight on your knees is almost zero.
2. When standing and walking, the weight of the knee is about 1 ~ 2 times.
3. When going up and down a slope or stairs, the weight of the knee is about 3 ~ 4 times.
When running, the weight of the knee is about 4 times.
When playing ball, the weight of the knee is about 6 times.
6. When squatting and kneeling, the weight of the knee is about 8 times.
For example, a person weighing 50kg will bear about 200kg on his knees every time he goes up a step. (50*4 times
15 years human knee joint has the best quality.
/kloc-before 0/5 years old:
The knee joint is in the development stage, and more and more pain in adolescence is near the knee joint.
15 to 30 years old:
The knee joint is in a "perfect state" and can be said to be tireless in operation. As long as it does not damage the knee joint tissue, it is basically not felt.
30 to 40 years old:
Slight wear and tear of patellar cartilage in the early stage will have a fragile period and short-term knee pain, which lasts for several weeks to several months, and some people may not even notice it. Patella cartilage is transparent cartilage with a thickness of 3~5 mm in human knee joint, which can cushion the impact of knee joint movement.
However, because the patellar cartilage has no nerve distribution, it will only send out a "warning signal" in the fragile period before wearing it in full thickness, and strenuous exercise should be avoided during this period. It is also from this time that the use of the knee joint can no longer be arbitrary.
40 to 50 years old:
After walking for a long time, the inside of the knee joint is easy to ache, and it will be relieved by gently rubbing it with your hand. In the knee joint, the role of meniscus is to buffer vibration and maintain stability. 60% of the body's weight is supported by the inside of the knee joint, so the degeneration of the medial meniscus occurs earlier. Because there are nerves on the meniscus, people can feel pain during degeneration. The arrival of this phenomenon reminds people that it is time to start maintaining joints.
Over 50 years old:
The knee joint will feel obvious pain, because the "service life" of patellar cartilage has reached, and the cartilage is full.
Causes of knee pain in middle-aged and elderly people
After middle age, the tendons and ligaments of the knee joint begin to undergo degenerative changes, the synovial fluid secretion in the joint cavity decreases, the bone surface of the joint is rubbed for a long time to form bone wear, and the tissues around the joint are prone to fiber adhesion due to inflammation and other reasons, so the elderly often feel stiff in the knee joint.
When you exercise, you will make a "click" sound or a rubbing sound. When you are cold or over-active, you will induce pain, swelling and joint cavity effusion, and even cause joint deformity and disability in the elderly. Specifically, the causes of knee pain in middle-aged and elderly people are as follows:
1, chronic synovitis: chronic pain and swelling of knee joint. Physical examination found synovial fluid oozing and synovial hypertrophy.
2, patella deviation: after the activity, the knee joint is sore and weak, and it gets better after rest, and it hurts when it is half squatting.
3. Free bodies in the knee joint: the patient's legs are soft or have a sense of joint adhesion, and there is a fricative sound under the patella.
4, anterior patellar bursitis: there is a history of external injury, causing anterior patellar pain, physical examination local tenderness.
5, osteoarthrosis: after sedentary or squatting for a long time, when standing up and going up and down the stairs, the joint pain is obvious, and it is relieved after rest.
6. Pseudogout: There are many male patients, which are common in the knee joint. Swelling and pain during the attack, high skin temperature and limited function. X-ray film shows calcification of meniscus and articular cartilage.
7, femoral head necrosis: hip joint disease has knee joint pain symptoms.
Pain in different parts of the knee joint 1, pain in the lateral iliotibial tract of the knee.
2, the front knee hurts around the knee, also known as patellofemoral joint pain.
3, pain above the knee, may be quadriceps tendinitis.
4. The pain above the kneecap or inside the upper tibia may be bursitis.
Daily care for knee pain:
1, don't walk too long. When your knees feel uncomfortable, you should rest immediately.
2. Don't do too much exercise, such as running, high jump and long jump.
3. Avoid squatting, squatting and kneeling. Like squatting.
4. Don't do the semi-flexion rotation of the knee joint to prevent the half plate from being damaged.
5. Maintain an ideal weight and reduce the burden on your knees.
6, pay attention to keep your knees warm, you can wear pants and knee pads to protect your knees.
7. Move less heavy objects and wear less high heels.
8. Avoid trauma and overwork.
9. The choice of shoes is very important. A pair of shoes that fit you can not only make you walk comfortably, but also reduce the impact and pressure on your knees during exercise.
(1) The instep part can be closely combined with the shoes, and the width and length are appropriate, which can correctly maintain the radian of the arch.
(2) The weight of shoes should be light, the soles should not be too soft, but thicker.
(3) The heel can be about 2-3 cm high. If the sole is too flat, it is easy to get tired when walking.
(4) The sole is provided with anti-skid lines.
Therapeutic formula for relieving knee pain and acupoint massage;
Liang Qiu is seen in acute sprain, and the calf nose is seen in joint hydrops.
My knees are cold, and I am looking for Kunlun; Knee pain should be rubbed frequently,
Add gallbladder to pass through knee Yangguan; Shousanli is not sick,
Kneeling down to draw blood; Knee disease and elbow cure sorrow.
Should I exercise when my knee is injured?
In the case that the knee has been injured, unreasonable exercise will lead to the secondary injury of the knee. Over time, the meniscus of the knee joint will lose its protection and buffering effect due to wear and tear, and even it may be inconvenient to walk.
The knee joint is an articulated joint, which can only move back and forth, but not left and right. In the case of knee joint injury, we should first pay attention to protection. If possible, you can do simple back-and-forth exercise to promote blood circulation of the knee joint, but it is not suitable for strenuous activities. Insufficient exercise can easily cause knee joint stiffness, while excessive exercise can accelerate joint wear, but exercise is still dominated by joint pain.
Proper muscle strength and stability training can play a preventive and health care role in knee joint.
1, lateral lying exercise: lying on the left side, knees slightly bent, heels together. Rest your head on your left arm and look straight ahead. Hold a weight of about 1 to 2 kg in your right hand and put it on the outside of your leg. Then tighten the abdomen and buttocks, try to raise the knee of the right leg, keep your body still while lifting your leg, hold on for a few seconds, and put it down. Repeat the exercise 15 times and change legs.
2. Leg lifting exercise: Stand behind a stable bench or step, put your right foot on it (don't hang your heel), focus on your right foot, raise your body, and keep your left toe touching the step 1 to 5 seconds. Then put down your left foot and tap the ground. Repeat 8 to 10 times to change legs.
3. Bridging practice: Lie flat on the ground, knees bent, feet apart, hip width apart, arms on both sides. Lift your hips slowly and leave the ground smoothly. Then slowly put it down. Repeat 15 times.
4. Leg stretching: Lie flat, knees bent, feet flat on the ground. Stretch out your left leg, put in a retractable drawstring or towel, and grasp both ends of the drawstring with both hands. Pull your leg to your chest with a drawstring, then straighten your calf 10 for 30 seconds to exercise your calf muscles and hamstring muscles. Repeat this action 3 to 5 times, and then change legs.
prescribe a diet
Eating more vitamin K (such as peas and broccoli) or taking some glucosamine supplements is good for knee health.
The best way to maintain your knees II. Knees provide important stability in load-bearing and supporting actions. The complex structure of femur and tibia, as well as ligaments, tendons and cartilage, are the factors that can stabilize the body. Here are a few ways to relieve and maintain your knees, hoping to help you.
Push the kneecaps to the sides.
Sit in a comfortable position with your legs straight but not tight. Hold the kneecap gently with the fingertips of your thumb and fingers.
Gently push the kneecap inward (toward the other leg), and then push it outward to feel whether the body can accept pushing to one side or whether the movement is blocked.
Push the kneecap to a more accustomed and relaxed direction, and stay for 10~30 seconds.
Push the kneecap up and down.
Release the kneecap and check whether the range of motion in both directions is enlarged (if the movement in both directions is not smooth, you may need to lean back slightly to relax the kneecap).
Next, let the kneecap push down towards the foot, and then push up towards the head to reevaluate the ease and comfort of the movement. Push in a more relaxed direction and stay 10~30 seconds.
Push the kneecaps diagonally.
Then check whether the kneecap can be pushed obliquely, up and down, and then up and down. Relax and check whether the range of activities in all four directions has expanded.
Relaxation posture of main knee
Bend your knee and put your ankle on the other knee. You can gently put your finger on the pain to see if it softens or starts to beat. When posing in this position, you can sit or lie down to see which position is more comfortable. Put your hand on your heel and gently twist it towards your knees.
To adjust the position of the pain point, change the degree of knee bending, and slightly lift the ankle until you feel that the pain point has softened as much as possible or released a pulse. You will know what is the best soothing posture, because the pain will be greatly relieved, the tissue will soften, and you will feel the pain beating slightly.
After deciding the best posture, slowly press upward from the twisted heel to the knee to see if the pain point beats or relieves. Hold this position 10~30 seconds. Relax slowly so as not to return to stagnation.
The knee provides important stability in load-bearing and supporting movements. The complex structure of femur and tibia, as well as ligament, tendon and cartilage, whether the three are arranged properly is the factor that can stabilize the body. Here are a few ways to relieve and maintain your knees, hoping to help you.
Anatomical structure of knee
The bones that make up the knee joint include femur, tibia and kneecap.
There is also a calf bone outside the tibia, called fibula.
The fibula is only connected to another calf bone, not the thigh bone.
The fibula acts like a flying arch, supporting the calf. Although it does not directly support the knee, it is very important.
The best way to maintain the knee is 3 1. Don't always run on hard ground. It is true that there are many cement floors around us, but we should pay attention to the alternation of soft and hard, and try to choose soft floors as often as possible. It should be nothing else, just because of the fragility of the knee joint.
2. Pay attention to buffering when landing. Learn to use quadriceps femoris to avoid strong impact on knees.
Be careful when going downhill. At this time, the knee is most vulnerable to impact.
4. Strengthen protection. Strengthen the strength training of quadriceps femoris, medial and lateral thigh muscles, and pay attention to stretching leg muscles. The stability of the knee can not be separated from the protection of muscles.
5, preparation activities should be sufficient. Don't use too much force at first, your knees need to adapt.
6. Once the knee hurts, reduce the amount of exercise immediately. Don't stop exercising forcibly when it's time to stop exercising, and be prepared to stop knee weight-bearing exercise for a long time. For crazy athletes, it is best to find an alternative way of exercise. Although a strong will is respectable, it is sometimes harmful to use it in the wrong place.
7. Knees are not suitable for ice. If you feel uncomfortable with your knees after running, you can use ice, preferably ice peas, because ice peas will not be connected, which is more convenient for your knees to touch in all directions.
8. Don't always sit still. Especially after exercise, the knee joint also needs blood circulation to increase nutrition.
9. Be careful not to eat too much. Too much weight gain is a great burden for the knee joint.
10, standing bone-strengthening ointment. Prepare some bone-strengthening ointment and kidney-tonifying powder gel at any time. And use it in time when you find knee pain, not after ten days and a half.