As one of the most important joints in the human body, the knee joint plays a vital role in various forms of exercise. Not only does it support the weight of the human body, but it is also responsible for absorbing shocks and cushioning shocks. However, improper exercise patterns and lack of protection can lead to knee injuries such as meniscus injuries, cruciate ligament injuries, etc. Therefore, it is important to understand the characteristics of the knee joint at different ages and take corresponding protective measures to maintain the health of the knee joint.
Children & Adolescents: Appropriate intensity and warm-up
Children and adolescents are in a critical period of growth and development, their bones grow rapidly, their muscles are relatively weak, and their stability is insufficient. Therefore, when exercising, you should choose the appropriate exercise intensity and ensure that you warm up adequately. When repeatedly taking off, sprinting, turning and stopping, you should choose a suitable venue, and you can wear knee pads to prevent injury.
Adults: Strengthens muscle groups
In adults between the ages of 18 and 45, knee function is gradually reaching its best. However, sedentary work and study habits can lead to decreased muscle and ligament strength, which can lead to knee problems. Leg strength training, such as squats and lunges, is recommended to strengthen the muscles around the knee joint. At the same time, alternating exercises that are less irritating to the knee joint, such as cycling and swimming, can help improve the flow of synovial fluid in the knee joint.
Middle-aged: Improve knee stability
After the age of 45, bone loss begins, the strength of the knee joint decreases, and the risk of wear and tear increases. Quadriceps strengthening exercises are recommended to improve knee stability and delay muscle and bone loss. Avoid standing, walking, and squatting for long periods of time to slow down knee aging.
Older adults: low-impact exercise and warmth
Older people experience degenerative changes in the knee joint, manifesting as swelling, pain, and even difficulty walking. High-intensity exercises that increase the burden on the knee joint should be avoided, and low-intensity, non-weight-bearing exercises such as walking, tai chi, and yoga should be chosen. At the same time, pay attention to the warmth of the knee joint, regular calcium supplementation, appropriate massage and hot compress, and seek medical attention in time when joint pain occurs.
The importance of muscle strength training
Regardless of your age, strength training for the muscles around the knee should not be neglected. Strengthening the quadriceps muscles and the posterior calf muscles is essential for improving knee stability and preventing sports injuries. Here are some recommended exercises:
- Squat against the wall: With your back against the wall, your feet shoulder-width apart, and your toes facing forward, slowly squat until your thighs are perpendicular to your calves, repeating 5 to 10 times for 30 seconds to 2 minutes at a time, depending on your personal condition.
- Seated leg flexion: Sit in a chair with your calves perpendicular to the ground, lift one leg until your knee is straight, hold for 5 to 10 seconds, then slowly lower it, alternating legs, repeat 5 to 10 times on each side.
- Standing Calf Lift: Hands on the waist or support with your feet together, toes facing forward, heels slowly raised to 3 to 5 cm off the ground, hold for 10 seconds, then lower, repeat 10 to 15 times.
Through these exercises, the stability and function of the knee joint can be effectively enhanced, and the risk of sports injuries can be reduced. Remember, protecting the knee joint is a long-term process that requires constant attention and maintenance in our daily lives.