How to maintain the knee joint?

Some people don't exercise enough or have degenerative arthritis, and their muscles and knees are very fragile. If they exercise too much at once, such as climbing mountains for too long, it is easy to cause waist and knee pain. Others believe that excessive exercise, improper continuous use and insufficient rest will gradually accumulate some sports injuries and cause various knee joint problems. The knee is the weakest joint in the whole body, regardless of age. If you can take good care of it, even if you are old, you can still delay joint degeneration and use it smoothly. The pressure on the knee at all times is far beyond our imagination. According to statistics, when lying down, the weight of the knee is almost zero. When standing and walking, the weight of the knee is 1 ~ 2 times. When going up and down the stairs, the weight of the knee is 3 ~ 4 times. When running, the weight of the knee is four times. When playing basketball and making a layup, the weight of the knee is 6 times. When squatting and kneeling, the weight of the knee is 8 times. Imagine: a person. A person weighing 60 kilograms has to bear 240 kilograms on his knees every time he goes up a ladder, and as many as 480 kilograms when he squats down; A person weighing 80 kilograms, each step, the knee will bear 320 kilograms, squatting as much as 640 kilograms. The average weight of the knee joint is 35 kg, and the more weight it bears, the greater the chance of articular cartilage wear. Tendons are also prone to injury, and the knee joint degenerates quickly. If you want to reduce the burden on your knees, you can grasp the following principles: ◆ Lose weight and try to maintain a standard weight. Obesity is the enemy of the knee joint. In order to prevent knee pain, we must first eliminate the weight of the body. Don't think that adding 3 kilograms is nothing, and you can't see the appearance. In fact, every step increases by 6 kg, and the stairs increase by 12 kg. Not to mention the pressure of persistent obesity on the knees, which is also the reason why many fat people have bad knees. In addition, if the knee is already uncomfortable, try to carry as little weight as possible, lift less heavy objects and reduce the overall weight. In addition, severe collisions in youth, joint injuries caused by car accidents or sports may all lead to joint degeneration in middle age. Michael Jordan, the king of American basketball, told us that he made a lot of money in the basketball season, and the bonus was that he reported degenerative arthritis early at the age of 40. Degenerative arthritis of freight forwarders or porters. It is a long-term external force that aggravates the joint load of the whole body. ◆ Do less squats for a long time. Zhong Peizhen suggested that housewives should try not to squat down to do housework or wipe the floor. As for Tai Ji Chuan and Jian Wenren, who are deeply loved by many people, they suggest that people who are old or have uncomfortable knees should not squat too low, just stand and hit Tai Ji Chuan. ◆ Exercise more muscles around the knee joint. For example, quadriceps femoris in the front of thigh and biceps in the back of thigh can strengthen these chickens, increase the stability of knees and slow down the wear of joints. These muscles can be trained by doing more leg lifts or cycling indoors. ◆ If you feel uncomfortable during exercise, stop immediately and don't force it. Fenrui Papenberg, a former professor at Stanford University School of Medicine and Harvard University School of Public Health, pointed out in the book Harvard Experience-Exercise and Health that pain is actually the best warning, telling us to rest, slow down or change exercise. Note: The text is reproduced and the content has been deleted.