Over-climbing and climbing stairs cause knee injury
Experts remind that climbing stairs or climbing mountains are weight-bearing exercises. The joints below the waist must bear the weight of their bodies, especially the knees. When the body climbs up, the weight of the knee will instantly increase to about four times the normal.
Some tests have pointed out that a person weighing 60 kg is taken as an example: when walking on a flat road, the knees on both sides bear a weight of 60 kg. When climbing stairs or climbing a mountain, the weight of the knee instantly becomes 240 kilograms, which is equivalent to a piano on each of the left and right knees. Moreover, the faster the speed, the greater the pressure on the knee. It can be said that the weight is the biggest enemy of the knee joint.
When climbing stairs or climbing mountains, in addition to the increased weight, the knees must move back and forth, lateral torsion, especially the tibia at the front end of the knee is subjected to the greatest pressure, and the joint soft tissue such as the meniscus is also worn.
Special attention is given to the pressure on the knee, which is related to the angle at which the foot bends. When climbing up, the knee is bent, the knee joint has a small contact area with the bone, and the pressure is greater. Therefore, when you go up and down stairs or do squat exercises, the knees should not bend more than the toes. You should use the strength of the thighs and buttocks to promote knee injury.
Doctors say climbing stairs or climbing mountains is "the most stupid exercise." Climbing stairs or climbing mountains does have many advantages such as enhancing heart and lung function, consuming calories, etc., but the shortcomings are too serious, and it is not worth the candle. Therefore, it is not recommended for patients to climb stairs or climb mountains as sports.
The following people are not suitable for climbing stairs and climbing mountains
1. Pregnant women or overweight people, because any excess weight is a double burden on the knee.
2, people with degenerative arthritis, because the knee soft tissue has been excessive wear and tear, continue to improper use will make the symptoms worse.
3, people with patella valgus problem, because the humerus is inherently unstable, often climbing stairs or climbing the mountain will make the eversion problem more serious.
4. The inner knee joint of the O-leg is worn more. Excessive climbing stairs or mountain climbing will accelerate the wear and degradation of the soft tissue inside the knee, making the O-leg symptoms more obvious.
5. People with cardiovascular disease should also be careful when climbing stairs or climbing mountains, because the heart's demand for oxygen will increase. If the oxygen is not enough at one time, it may lead to myocardial infarction. If it is not delivered to the doctor in time, it may even die.
6, people over the age of 40, because the function of various parts of the body is getting worse, it is recommended to climb stairs or climb mountains. It is better to climb the stairs or climb the mountain than to climb the mountain. The damage is also small.
How to protect your knees
[Diet articles]
Control the amount of rice
Obesity is the enemy of the knee joint. To protect the knee joint, it is necessary to maintain normal weight and avoid the burden of knee joint due to obesity. Therefore, in daily life, it is recommended to eat low-oil, low-fat, low-calorie diets, eat more fruits and vegetables, and control the intake of staple foods.
Eat more foods containing more calcium
Calcium supplement can effectively protect the knee joint, should be based on food supplement, pay attention to balanced nutrition, eat more dairy products (such as fresh milk, yogurt, cheese), soy products (such as soy milk, soy flour, tofu, yuba, etc.), vegetables (such as carrots, cabbage, small rape) and seaweed, seaweed, shrimp, fish and other seafood, while more sun to promote calcium absorption.
[sports articles]
Exercise is on the move
Many knee injuries are caused by improper exercise. It is necessary to choose the exercise that suits your own conditions, do what you can, step by step, and persist for a long time.
Swimming, bicycle protection knee
Fast-moving, slow-moving, moving forward, alternating backwards, and multiple combinations of indoor bicycles, swimming, and high-lifting legs are the best ways to protect your knees. They have minimal damage to the knees.
Raise your knees every day
Usually you can do more leg lifts to enhance the strength of the quadriceps on the anterior side of the thigh and the biceps femoris on the back of the thigh, thereby increasing the stability of the knee joint and slowing the wear of the joint. Lifting leg training is simple and easy to operate. When you sit on a chair, one leg naturally touches the ground, the other leg slowly rises, forms a 90 degree right angle with the body, lasts for 1 minute in the air, then naturally land, change the other leg Lifting up can effectively protect the knee joint.
[Living articles]
Reduce è¹² and è·ª
From the clinical observation, there are more women than men in knee joint diseases. One of the important reasons is that women have more squats in their lifetime, while sputum and sputum have more damage to knee joints. Therefore, you should do less long-term squatting, don't worry about doing housework or rubbing the floor, like the elderly who play Tai Chi, and don't force too low. When standing up and sitting down, be careful to bend the knee joint slightly and repeatedly, then stand up or sit down to help protect the knee joint.
Prepare a pair of knee pads
If the joint is cold and frozen, it will induce joint inflammation, so keep warm and avoid too humid environment. Wearing a warm knee protector is a simple and effective measure for the elderly to protect the knee joint. Need to be reminded that it can help the leg to exercise the knee pads, it is best to wear only during exercise, usually not to wear, so as not to rely on the knee to become more and more vulnerable.
The sole is not too thin
It is best to wear comfortable, elastic sneakers during exercise to reduce knee pressure. In daily life, the heel should be 2 to 3 cm, and the sole should not be too thin, otherwise it will have an adverse effect on the knee.
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