As the most complex and largest weight-bearing joint in the human body, the knee joint plays a vital role in human activities such as standing, walking, running, and jumping.
Like most organs, the knee joint undergoes a process of growth, peaking, wearing, and deterioration as we age.
What are the characteristics of knee joints in people of different ages? Life Times interviewed experts to tell you how to protect your knees in your daily life.
Experts interviewed
Jiang Xiuying, lecturer of the Department of Sports Anatomy, Beijing Sport University
Gan Linqi, a master's student in the Department of Sports Anatomy, Beijing Sport University
Different ages have their own knee brace emphasis
Knee wear and tear is inevitable and irreversible, and people of all ages have different structural characteristics of the knee joint, and should also focus on protection.
Under 18 years of age
Choose the right intensity
Children and adolescents are in the period of growth and development, and there may be growing pains. In addition, the muscles around the knee joint are weak, lack of stability, and are prone to injury.
Exercise should be done gradually, with a thorough warm-up before exercising. When performing repeated take-offs, sprints, sharp turns and stops, choose a suitable venue and wear knee pads to help prevent knee injuries.
18~45 years old
Strengthens muscle groups
The function of the knee joint gradually reaches its best at this age, but many people are sedentary during study or work, which is easy to make the surrounding muscles and ligaments weak, which leads to problems such as knee arthritis and chronic knee pain.
It is recommended to do more leg strength training, such as squats and lunges, to strengthen the muscles around the knee joint.
When sitting for a long time, pay attention to getting up and doing some leg stretches every once in a while to promote blood circulation around the knee joint.
46~59 years old
Improves knee stability
After the age of 45, the human body gradually loses bone, and the strength of the knee joint will also decrease, which is more prone to wear and tear, and may be accompanied by a "click" popping or rubbing sound during activity.
It is recommended to do more quadriceps strengthening exercises to improve the stability of the knee joint and delay muscle and bone loss. Avoid standing, walking and squatting for long periods of time to avoid accelerating the aging of the knee joint.
Over 60 years old
Avoid "heavy" and "light" to fight aging
As we age, the knee joint will degenerate, manifesting as swelling and pain, and even difficulty walking. According to statistics, more than 1/3 of the world's elderly people over the age of 65 suffer from knee arthritis.
Older people should avoid exercising that increases the burden on the knee joint, and can take low-intensity, non-weight-bearing exercises such as walking, tai chi, and yoga to maintain knee vitality.
In life, pay attention to keeping the knee joint warm, regularly supplementing calcium, and properly massaging hot compresses, and seek medical attention in time if there are obvious symptoms of joint pain.
There are two important muscle groups around the knee
Strength training of the muscles around the knee joint is key to improving knee stability and preventing sports injuries.
Quadriceps strength training is the most effective in improving knee function, and strengthening the muscles in the back of the calf can also help stabilize the knee joint.
Quadriceps training
Squat against the wall: Keep your back against the wall with your feet shoulder-width apart and squat slowly until your thighs are perpendicular to your calves. According to age and physical condition, squat for 30 seconds ~ 2 minutes each time, repeat 5~10 times.
Seated leg flexion and extension: sit on a chair with your lower leg perpendicular to the ground, lift one leg until your knee is straight, fix the supporting leg, maintain it for 5~10 seconds and then slowly lower it, alternate your legs, repeat 5~10 times on each side.
Posterior calf muscle group training
Standing calf raise: hands on the waist or hands on chairs, walls, etc. as support, feet together, toes forward, heels slowly raised to 3~5 cm above the ground, hold for 10 seconds, then lower heels, repeat 10~15 times.
Do 5 things to do with your daily knee pads
In addition to sleeping, sitting still, etc., the knee joint is mostly in a high-pressure working state during the day, and doing the following things can make the knee joint "save use".
1. Control your weight
Studies have found that a 5-kilogram weight loss can reduce joint pain by 20%. Obese people have a significantly higher risk of developing arthritis in their knees, especially medially.
2. Pay attention to calcium supplementation
Eat a balanced diet, and usually, calcium intake from foods such as milk, green leafy vegetables, fish, and soy products is sufficient.
Menopausal women, osteoporosis patients, and the elderly with poor absorption capacity are advised to take calcium tablets under the guidance of a doctor.
3. Strengthen warmth
The knee joint is a superficial joint of the limb, and changes in external temperature can cause changes in the surface and internal temperature of the joint. When the temperature is low, pay attention to the joints to keep warm, do not blow on the fan or air conditioner for a long time, and wrap knee pads if necessary.
4. Choose the right shoes
In daily life, the heel should be 2~3 cm, and too thin the sole will adversely affect the knee. It's best to wear comfortable, elastic sneakers when exercising to reduce stress on your knee joint.
5. Maintain a good posture
- Don't walk and work with your body twisted;
- Avoid squatting for a long time, and those who need to squat at work are best changed to a low sitting position and sit on a small bench;
- If you sit and stand for a long time, you should change your posture frequently to prevent excessive weight on your knee.
- Don't rest for too long, as resting too long can cause muscle atrophy, leading to a lack of strength, decreased stability, and worsening joint pain. ▲
Editor of this issue: Wu Mengyao
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