The knee participates in all leg activities in life, walking, running, jumping, squatting, these common leg sports are involved in the knee all the time, and as the most delicate joint in the body, it has such a frequent use probability, it is inevitable that there will be a variety of problems, so the pain of the knee joint is also the most common joint problem in life, especially as a girl, the muscle content is relatively small, plus the Q angle of the pelvis is larger than that of boys, and the femur is easy to buckle, which further increases the probability of knee pain.
Since the knee is so prone to pain, instead of waiting for it to have a problem before taking care of it, it is better to learn how to take care of the knee before it has a problem, so that the knee can always be in a healthy state.
It only takes 3 minutes to read the following short article, and you can fully understand your knee problems, and finally there is a set of live-action animation guidance, so you can stay away from the pain of knee pain and have a strong knee joint forever.
See for yourself: a timeline of knee degeneration
Do the math yourself: how much pressure is on your knees
The knee joint is the largest and most complex joint in the human body, and it is also the largest weight-bearing joint (normally 35 kg), which plays a vital role in human upright walking.
As we age, wear and tear on the knee joint is inevitable and irreversible, and the degree of wear and tear is directly proportional to the weight it bears. The greater the weight bearing of the knee joint, the greater the chance of wear and tear of the articular cartilage, and the more strained the tendons around the joint, all of which accelerate the degeneration of the knee joint.
Finger Count:
When a person weighing 70 kg climbs a stairs, his knees will bear about 210 kg of weight (70 x 3 times) for each step he goes up, so orthopedic surgeons do not recommend exercising by climbing stairs, and when he goes down stairs, his knees will bear about 280 kg of weight (70 x 4 times) for each step! This is also the scientific truth of "it is easy to go up the mountain and difficult to go down".
Knowing the pressure on different knee joints in different postures, there is a scientific basis for doing what you can according to your own situation.
Self-diagnosis: 7 causes of knee pain & treatment
1
Chronic synovitis
Presents with chronic pain and swelling of the knee joint. Arthroscopic synovial effusion, synovial hyperplasia, hypertrophy, and even inflammation may be seen.
2
osteoarthritis
When standing up and going up and down stairs after sitting or squatting for a long time, the joint pain is obvious, and it is relieved after resting. In addition to joint swelling and pain, and limited movement, joint space narrowing, bone spur hyperplasia, and joint deformity can also be seen on x-rays.
3
Loose bodies within the knee joint
When walking, the legs suddenly become weak and the joints are stuck, and the feeling of being stuck disappears when you maintain a position and cannot move. This is because the articular cartilage wears and falls off to form loose bodies that are stuck in the joint space.
4
bursitis
History of trauma, cold, pain above the kneecap or medial aspect of the upper tibia. There is a place on the inside of the knee joint, medically known as "pes anthene", where three tendons converge like pes anthene, hence the name. Lubricated cystic structures are hidden underneath the tendons, which are prone to inflammation and pain in the event of trauma or cold.
5
Patellar abnormalities
The patella, commonly known as the "glass cover", plays the role of a trochlear in the movement of the knee joint, increasing the mechanical work efficiency of the muscles. Patellar abnormalities (such as patellar cartilage wear, patellar displacement, etc.) can lead to knee soreness and weakness after activity, and even patellar dislocation.
6
Pseudogout
A condition caused by the deposition of crystals in the knee joint called calcium pyrophosphate dihydrate occurs with swelling and pain, high skin temperature, and limited function. X-rays show calcification of the meniscus and articular cartilage surface.
7
Referred pain due to hip pathology
Because of the interconnectedness of many tendons, some hip pathologies (eg, necrosis of the femoral head, tuberculosis of the hip joint) first present as symptoms of knee pain.
Note: Due to the actual difference in medical conditions, all treatments are based on the outpatient and inpatient prescriptions of professional doctors
Practice on your own: 8 sets of movements to strengthen your knees
Only when the knee joint and surrounding muscles are strong can the normal knee joint function be well maintained. The following is a set of real animated pictures to teach you the scientific exercise method of the knee joint. 10 reps for each movement, a group after changing sides, insist on at least once a day per set.
1. Support the ground with both hands and knees, and straighten your left hand and right foot into a straight line at the same time (note: a soft pad should be placed under the knee joint for full protection)
2. Stand with your hands straight and parallel, your feet in a T-step, and one foot raised forward
3. Lie on your back, stretch your feet as straight and cross as possible against your upper body, gently support your calves with both hands, and lift your head slightly
4. Lie on your side, support your upper body with both hands, keep one foot close to the ground, and lift one foot as much as possible
5. Support the ground with both hands and knees, and push back with one foot
6. Support the ground with both hands and toes, and lift one foot backwards to do the leg kicking action
7. Support the ground with both hands and knees, lift one foot, the thighs are parallel to the upper body, and the calves are as close to the thighs as possible
8. Stand, slightly sideways, hands up, work steps. Raise your back feet and bend your hands to the sides of your waist
Source: Foot and Ankle Rehabilitation