Many people think that the problem of knee pain will only happen to the elderly, but it is not. In recent years, jogging, hiking and other sports are deeply loved by everyone. Many people will release their stress through exercise as soon as they get to the holidays. Over time, there are more patients with degenerative arthritis in orthopedic clinics than in previous years, most of which are caused by injuries after strenuous exercise. But don't think that only sports injuries can lead to joint degeneration, and bad posture in daily life can also lead to knee joint degeneration.
See what bad posture will lead to knee joint degeneration. If the posture is not good, remember to change it in time!
1, remember to squat for a long time.
Speaking of squatting for a long time, we can't help thinking about daily cleaning activities, such as cleaning the floor and washing clothes. Many people think squatting is more convenient, but they often ignore the harm that squatting does to the human body. Many people think that standing is the most harmful to the knee, but it is not. When squatting, the gravity on the knee joint will be ten times our weight, and the pressure on the hip joint will be 3.5 times our weight. And many people say that it will be difficult to get up after squatting for a long time. Therefore, it is recommended that everyone sit in a small chair, which can reduce the damage to the knee joint.
2, less cross-legged
Nowadays, many young people like to sit cross-legged whether watching TV or playing computer. Many people say that sitting like this is the most comfortable, but they often don't know how harmful it is to cross legs often. When crossing your legs, your knees must be clamped and bent very hard. This angle will cause great pressure on the anterior and posterior cruciate ligament and semilunar cartilage of the knee joint, and it is also easy to cause damage.
It is best to remember the principle of "minimum stress when the knee is vertical" to reduce the stress on the knee. So standing posture is definitely better than sitting posture, sitting in a high chair is better than a low chair, and swimming freestyle is better than breaststroke.
The knee joint of the human body will begin to fibrosis in the 30 s and 40 s, gradually lose its elasticity and gradually harden, so it is very important to prevent the knee joint from aging.
The following three kneepad exercises can increase the dynamic stability of joints and protect cartilage.
1, quadriceps femoris strengthening exercise
After one foot is lifted and straightened, the toes are slightly upturned, and the thighs will feel tight at this time. After counting 10, put it down slowly. Sit on each foot 10 to 20 times to develop regular activities.
2, tuck exercise
Lift one foot close to the chest, hold the calf, bend the joint to the maximum angle, then count for 30 seconds, put the foot down, move a little, and do it again. There must be five movements for each foot to bend the knee joint.
3. Knee pressing exercises
Prepare a chair in front of you, put your feet straight on the chair in front of you, and then gently press your knees for 30 seconds without shaking.
Besides, we should pay special attention to our walking posture in our daily life. Walking posture is also very harmful to joints! The correct walking posture should be "hold your head up, chest up and abdomen down". Follow the ground with your feet → soles → toes → go forward. Remember that the knees are slightly bent and the abdomen is slightly reduced. Don't hold your chest too high, so as not to cause joint burden. Have you learned the methods to prevent knee joint injury?