April does not lose weight, May is sad in vain.
Many sisters wanted to slim into a bolt of lightning through devil training, but they didn't expect to exercise for a while, but their knees were wasted...
It became a fat piece of paper with a knee that always faintly ached.
(Source: soogif.com)
This is all because a woman's knee joint is actually a "squeamish" organ: it is inherently imperfect and prone to wear and aging.
A survey of the prevalence of osteoarthritis of the Chinese knee showed:
The rate of knee arthritis in women is significantly higher than that of men, almost twice that of men[1]!
Women also age to disease earlier than men[2]:
Mainly for the following reasons:
1
Women have weak muscle strength and low muscle content
Women's muscles are weaker than men's, we all know that muscle strength is an important condition for protecting joints from injury, and in the case of insufficient muscle strength, joints are more likely to be injured.
However, the popular female body aesthetic in recent years is "chopstick legs" and "small bird legs", which makes many women pursue a thin, non-muscular line figure, resulting in less and less muscle volume in the legs.
Lack of muscle strength and control can also lead to frequent muscle compensation in girls during exercise, increasing the risk of injury.
2
Women are more susceptible to calcium deficiency
Estrogen in women declines rapidly after menopause, causing a large loss of collagen from bone calcium. The content of bone collagen decreases, the strength of muscle ligaments relaxes, and the bones and joints age rapidly.
3
The ligaments are relatively loose and the joints have a high degree of motion
Although girls' physical strength is generally poor, the flexibility of the body is much better than that of men, which makes women's joint mobility greater than that of men, and also makes the stability of joints relatively reduced.
When the stability of the knee joint is not enough, the wear and collision of soft tissues such as cartilage and meniscus is relatively increased.
4
The pelvis is relatively wide and has a large inclined angle
The body structure of women's fertility and breastfeeding determines that women's pelvis is wider than men's.
This is also an important factor affecting the knee, which will cause the female knee joint to be more easily buckled, and the pressure on the knee joint is relatively large, which is more likely to lead to cartilage damage.
5
Physiological structure
Women need to squat when going to the toilet, compared to men standing toilet, the knee joint will withstand several times the pressure, increase the wear of the knee joint, resulting in patella softening, meniscal injury and other knee joint chronic wear.
As long as people are standing, there will be pressure on the knees, and when we move, the amplitude and strength of the movement are greater than the ability of our knees to bear, and the knees will be more or less worn.
If you do excessive repetitive, high-intensity training that requires knee flexion and extension, you will make your knee "overworked.". Repeated landing in the air and joint flexion and extension, it is inevitable that there will be overwork injuries.
Among them, these exercises hurt the knee, self-examination under which you have been "shot"?
Excessive use of knee movements
Generally speaking, for people who do not have long-term exercise habits, it is easy to hurt the knees once in a while, such as running, playing badminton, playing basketball, lifting weights, climbing mountains, etc.
Overload training
When a 100-pound person does a jump and a 200-pound person does a jump, the impact force on the knee is definitely unequal, so this is one of the reasons why many doctors do not recommend that people who are overweight lose weight directly through exercise.
It's good to want to exercise, but there must also be a gradual process. For example, if you can't squat at the beginning, then squat with your bare hands and find a way to make yourself more comfortable.
The training movements are not standardized
Remember: the quality of training is always greater than the quantity.
If you have knees buckled when you squat, if your heels hit the ground heavily when you run... Not only will it not help you lose weight and strengthen your body, but it will cause wear and tear on the cartilage on the surface of the joints.
Over time, the joint surface will become very rough, resulting in pain, swelling, long bone spurs and other symptoms, which is what doctors often call knee joint degeneration and osteoarthritis.
After knowing what kind of knees are easy to be injured, and which sports will hurt the knees, it is natural to understand what kind of ways can effectively protect the knees
Here are 4 well-established tips for you:
weight loss
Most obese people who are overweight have the pain of knee joint pain, which is caused by enduring larger gravity for a long time.
People with large weight can first lose fat through diet and other ways, do not directly do a large amount of exercise, it is easy to gain more than worth the loss.
Do less knee-intensive exercise
Try not to do long-distance running, excessive leg pedaling and other sports, it is recommended to change to walking, swimming or weightless cycling and other exercises that do not hurt the knee.
Older people, especially women, should not exercise excessively.
Lower extremity strength exercises
The lower limb muscle content is small, the strength is not enough, it is easy to hurt the knee, we can add some more exercises to strengthen the leg muscles, such as high legs when lying flat.
(Source: soogif)
After a certain number of days, the increase or leg gaza bag exercise can continuously strengthen the leg muscle strength, which can reduce the damage to the knee during exercise or daily walking.
Calcium supplementation
A healthy adult needs to supplement with 800 mg of calcium per day, and 1,000 mg for people over 50 years old, which can be achieved by eating more foods such as calcium-rich dairy products, vegetables, legumes, nuts and so on.
In addition, calcium supplementation should be early!
When osteoporosis and joint pain occur when you are older, it will be too late to make up for it.
Reviewer
Li Zijian | Chief Physician of department of orthopedics, Peking University Third Hospital
bibliography
[1] OU Guangpeng,XIAO Jun,ZHENG Zuoyong,LI Bei,LIU Wei,LI Gan. Investigation of risk factors for osteoarthritis of the elderly knee[J].Chinese Tissue Engineering Research,2012,16(50):9463-9470.
ZHANG Huan. Study on the Health Assessment Index System of Urban Community Populations in China[D].Peking Union Medical College,2010.
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