According to the literature, about 50% to 60% of 60% of 60- and 70-year-olds will have knee injuries.
Knee injuries cause pain, swelling, joint deformation, and disability, so how to care for injured knees?
Mainly pay more attention in the process of exercise, for example, these two sports can not be done more.
1. The reason why the knees of the elderly are easily damaged
Elderly knees are prone to injury, mostly due to the deformation caused by joint aging and wear. In addition, it is also possible that there is a sudden injury during sports, or that mountaineering causes the meniscus to rupture.
In addition to mountaineering, vigorous square dancing in a short period of time, walking stairs every day, squatting, etc. can lead to knee joint injuries, and most of them are clinically manifested as walking with clicking sounds, pain, and swelling.
2. After the knee injury, you can't do these two sports
First of all, you can't do mountaineering, there are three characteristics of mountaineering, one is that each mountaineering time is relatively long, most of them have to continue to exercise for several hours, during which we need to frequently lift and fall knee joints, and the amount of knee joint activity is large;
Secondly, there is a change in height, resulting in the body bearing more gravity, bringing greater gravitational compression to the knee joint, which can easily lead to meniscus rupture;
Finally, the mountain surface is relatively hard, and the impact on the knee joint is relatively large. The data shows that when the elderly go down the mountain, the knee joint bears about 1.5 times the weight of the body weight.
Therefore, it is generally not recommended that you carry out mountaineering, if you want to carry out, you must also choose a relatively gentle hillside, and the exercise time should be controlled within two hours, and every 15 to 20 minutes or half an hour should be rested.
In addition, it is not recommended that you do weight-bearing exercise. Human aging, calcium loss in bones increases, and osteoporosis already exists, especially prone to fractures and related lesions. If we also carry out weight-bearing exercises during this period, it will bring heavy pressure to our knee joint, resulting in meniscus rupture and knee joint damage.
In addition to the above two sports, for the elderly, it is not recommended that everyone frequently go up and down the stairs, it is best to take the elevator; do not do squat exercises; but also reduce skipping rope.
Of course, what needs to be clear here is that all kinds of sports are not completely prohibited, but must be scientifically selected according to their own situation.
3. How to guard the knee joint every day
In order to protect our knee joint, we usually must wear soft-soled shoes, we can walk the dirt road and sand road appropriately, reduce the stone surface and hard road to avoid causing major irritation to the knee joint.
Secondly, in the diet, eat more calcium-rich foods, such as spinach. Secondly, pay attention to the warmth of the knee joint, when blowing air conditioning in the summer, remember to cover the abdomen and knee joint with a spring and autumn quilt; you can wear knee pads in winter.
Again, don't do climbing, going up and down stairs, squats, and strenuous weight-bearing exercises. Finally, if conditions permit, you can do more knee protection exercises.
For example, the following simple knee exercises that can exercise thigh muscles. The first is to sit in a chair, lift one leg and hold it horizontally straight for 1 to 3 breaths, then change the leg.
Secondly, when sleeping, you can also take a thin pillow under your knees, and then use your knees to press the pillow. In addition, squat training can also be performed with the sides of the knee bent outward.
Knee injuries have a certain relationship with age, may be caused by sudden falls, but more tired, such as doing too much mountaineering or weight-bearing exercise.
After a knee injury, stop doing mountaineering and weight-bearing exercises, and also reduce skipping rope, squats, etc.
Wear soft-soled shoes on weekdays, you can walk properly on the dirt road; eat more calcium-rich foods; also pay attention to knee joint warmth; if necessary, you can exercise our knees in a scientific way.