To protect your knees, let's first test the wear and tear of your knees. Ge Lao said that you can know whether your knees are healthy by squatting, walking and lying flat.
The first move: squat
If it is difficult to squat, or if the knee hurts when squatting, it can't get up or can't get up, it may have caused degenerative diseases such as narrowing the joint space. Some patients can't even parallel their knees when squatting.
The second trick: walk
If the posture when walking begins to become unnatural and the legs can't be straightened, it means that the gap of the knee joint is narrowed, and the knee joint is severely deformed and varus occurs.
The third measure: lie flat.
If you press the patella of your knee with your hand and "grind" it down, if you feel pain at this time, it means that you have the symptoms of patella softening.
Simple movements protect our knees.
If the self-test finds that there is something wrong with the knee, it must be taken seriously.
Knead the eight points around the patella: There are eight points around the patella, like ball bearings. In your spare time, you can buckle the eight veins around the patella and knead them. Sticking to it every day can prevent knee joint injury.
Circle around the knee: circle around the knee to fully relax the muscles and increase elasticity. The kneading effect is better.
Six points of daily maintenance of knee joint: when we lie down, the knee joint is not stressed. When we stand and walk, the weight of the knee joint is one or two times that of the original. When we go up and down the stairs, the weight of the knee joint is four times, when we run, it is more than four times, when we play ball, it is six times, and when we squat, it is eight times. In many square dances, there are half squats, so if you want to protect your knee joint, you should reasonably control some exercises with heavy knee joint load.
First, do less squatting for a long time. When standing and sitting down, pay attention to slightly bending the knee joint and repeat it several times, which is beneficial to protect the knee joint.
Second, climbing stairs sideways experts said: "Although climbing stairs often hurts the knee joint, climbing stairs sideways can protect the knee joint.
Third, calcium supplementation can protect the knee joint, but it should be based on food supplement, and eat more dairy products, bean products, vegetables and seafood.
Fourth, walking for 40 minutes every day is helpful for knee joint health care. Walking after meals every day can not only help the digestion and absorption of food, but also protect the knee joint and prevent it from excessive wear and tear. It is suggested that the elderly should walk for 40 minutes every day, and the stride length should be controlled at 40~50 cm.
Fifth, we should pay attention to keep warm joints from getting cold and freezing, which will induce joint inflammation, so we should pay attention to keep warm and avoid too humid environment. Wearing warm knee pads is a simple and effective measure for middle-aged and elderly friends to protect their knees. But you can't wear knee pads for a long time, otherwise you will have excessive dependence.
Sixth, controlling weight and obesity is the enemy of the knee joint. If you want to protect your knee joint, you must keep a normal weight. In daily life, it is recommended to eat a low-oil low-fat low-calorie diet, eat more fruits and vegetables, and control the intake of staple foods. In spring, the wind is the main air, and the wind is mixed with cold. If you don't protect your knees at this time, your legs may be useless and you will have to be in a wheelchair for the rest of your life.