This is the 3586th article of Da Medical Care
The knee joint is one of the most important joints in the human body, the main joint that bears the weight of the human body, the joint with the largest synovial area among all the joints in the human body, and the joint with more complex anatomy and deconstruction. It is also the most common of all joints. Knee osteoarthritis, knee synovitis, meniscal injury, ligament contusion, adolescent growth pain, patellar melatosis, gouty arthritis, rheumatoid arthritis, rheumatoid arthritis, rheumatoid arthritis, rheumatoid arthritis, bone tumors, bone infarction, etc. may cause knee pain.
So, what should we pay attention to in the daily maintenance of the knee joint?
First of all, the knee joint, like other human joints, should pay attention to daily cold protection and warmth. Knee joint disease in traditional Chinese medicine belongs to the category of "paralysis", "knee paralysis" and "tendon paralysis", since ancient physicians have more understanding of it, in general, its pathogenesis and the body's lack of righteous qi, wind, cold, wet and other evil qi take advantage of the void, resulting in qi and blood coagulation, meridian paralysis is related. Therefore, it is very important to keep warm in the cold in daily life and avoid the intrusion of wind and cold into the knee joint. In summer, avoid air conditioning and fans blowing directly on the knees; in the autumn, winter and early spring, when the cold is more important, pay attention to knee warmth, wear autumn pants, wear knee pads are good choices; for women who love to wear skirts, wearing leggings or bare-legged artifacts is also very friendly to the knees.
Secondly, we must also pay attention to the combination of dynamic and static, reasonable movement. Clinically, we can encounter a lot of knee pain caused by sports injuries or overexertion. There are acute knee injuries and swelling caused by playing basketball, soccer, table tennis, running, climbing, and yoga exercises with a super physiological range of motion, and there are also degenerative knee joint lesions that accelerate due to insisting on 10,000 steps a day. So in daily life, how should we exercise reasonably?
First, avoid squatting, kneeling posture and climbing and climbing
Studies have shown that the weight of the knees is almost zero when lying flat, the weight of the knees when standing up and walking peacefully is about 2 times the weight, the knee weight is 5 times the weight when going uphill or down the stairs, and the weight of the knees when squatting or kneeling is about 8 times the weight of the body weight. Therefore, for patients with knee problems and elderly patients, we do not advocate climbing as a way of exercise, and also recommend that they avoid long-term squatting or kneeling postures. When climbing the stairs, you should also pay attention to the following points: first, choose comfortable shoes before climbing the stairs, try not to wear high heels to climb the stairs; secondly, you should carry out appropriate warm-up actions before climbing the stairs; third, pay attention to the climbing posture, lean forward slightly when you go upstairs, land on the ground with all your feet, tiptoe forward, avoid the inner eight or outer eight, when stepping, the arms also swing back and forth with the body, and the pace should be brisk, do not step too hard, when going downstairs, the front soles of the feet first land on the ground, and the soles of the feet land on the ground, so that the knees get better cushioning; fourth, Knee discomfort as far as possible to avoid climbing stairs, when it is impossible to avoid, pay attention to the knees when going upstairs first, and the knees when going downstairs.
Second, abandon the exercise method of walking 10,000 steps a day
In life, many people are pursuing the exercise method of walking 10,000 steps a day, thinking that this can exercise cardiopulmonary function, lose weight and lose fat, but they do not know that walking as a way of exercising for a long time is quietly wearing down our knees. There are also many reports mentioning that couples walk more than 10,000 steps a day together, and after insisting on it for several years, they cause knee pain, conservative treatment is ineffective, and both replace artificial joints.
We believe that we can appropriately reduce the number of walks, and maintain the correct walking posture when walking: first, to look up and straighten the chest, relax the back, and naturally stretch the knees backwards to maintain straightness on both shoulders; at the same time, in the process of taking the steps, the toes are as far forward as possible, do not take the figure eight step, naturally swing the arms, try not to walk with their backs to cause the body to lean forward; finally, pay attention to the warm-up and stretching before and after the exercise, fully prepare for the work and subsequent stretching, you can avoid unnecessary damage, but also increase the flexibility of the joints.
Third, try to avoid competitive sports
Competitive sports are the biggest risk factor for knee injury, we have encountered a lot of sports injuries caused by playing basketball, soccer, table tennis and running and jumping sports too intensely in the clinic, some to seek conservative treatment, and some to have poor recovery of function after acute injury surgery. Therefore, for ordinary people, we advocate trying to avoid competitive sports, if it is really necessary to carry out, in addition to paying attention to the warm-up and muscle relaxation before and after exercise, we must also pay attention to the protection of knees during exercise to avoid sports injuries. In addition, once the injury is injured, learn to rest and ice and other effective treatment methods at the first time.
Fourth, advocate reasonable exercise, do not advocate sedentary
Studies have shown that the risk of joint injury in competitive runners is 13.3%, the risk of joint injury in leisure runners is 3.5%, and the risk of joint injury in sedentary non-runners is 10.2%, which is about 3 times the chance of joint injury in leisure runners. Therefore, we believe that sitting for a long time is the same as the knee damage, appropriate exercise can actually make the joints get exercised, the movement of the joint synovial fluid increases, the nutritional effect is improved, and can strengthen the toughness and muscle strength around the joints, increase the stability of the knees, and slow down the wear of the joints. Therefore, in the maintenance of the knee, we support daily leisure running, and pay attention to the warm-up before exercise and the relaxation of muscles after exercise.
Fifth, choose comfortable shoes
High heels are also an important factor in women's knee injuries. Wearing high heels for a long time not only changes the three-point line of force structure of the foot, so that the entire lower limb is in a state of tension for a long time, long-term tension and pressure can lead to degenerative changes in the patellofemoral joint, triggering degeneration and aging of the knee bone joint in advance, causing knee pain. In addition, wearing high heels not only affects the knees, but also affects the feet, ankles, hips, and even the neck, chest, waist and back. On the one hand, when wearing high heels, long-term forefoot force and toe compression are easy to lead to plantar fasciitis and thumb valgus deformity; on the other hand, wearing high heels is very easy to have ankle sprains, thereby affecting the stability of the ankle joint; finally, wearing high heels will also lead to the body's center of gravity forward, pelvic forward leaning, over time, it will also lead to collateral muscle strain of the posterior spinal muscles including the neck, chest back, lower waist, etc., inducing neck, shoulder, chest and back stiffness, soreness, pain and other symptoms.
Therefore, we advocate trying not to wear high heels, or wear less. When wearing high heels, avoid actions such as climbing, going upstairs or squatting. In addition, whether it is walking, running, climbing the stairs, playing ball, we must pay attention to wearing comfortable sneakers, the heel of the shoe can be slightly higher than the sole plane 2-3cm.
Sixth, which exercises are better for the knee joint
When choosing sports, we advocate exercises with small knee weight, such as swimming, flat riding bicycles are good choices. In addition, in daily life, we should pay attention to the exercise of quadriceps and increase the training of muscles and ligaments around the knee to make the stability of the knee better.
Finally, since the knee is an important weight-bearing joint in the human body, weight control is also important to protect the knee. In daily life, we must keep our mouths shut, step out our legs, and choose the right way to exercise, which can both lose weight and protect the knees.
Author: Guanghua Hospital, Shanghai University of Traditional Chinese Medicine
Joint Rehabilitation
Pang Haili Cheng Shaodan