When we take it for granted that knee problems are exclusive to the elderly, more and more young comrades-in-arms around us have begun to have knee problems. According to statistics, more than 30% of the patients in the hospitals of the Armed Police Corps due to various knee joint diseases account for the orthopedic outpatient clinics, and they are gradually getting younger.
Young people's knees, why are they so brittle?
After many recruits enlist in the army, they very much want to improve their physical fitness quickly, and often practice and train, but the way of exercise is inappropriate or excessive, and they do not choose the exercise that matches their current physical condition, and soon they begin to have knee snapping and pain.
This is because before enlistment, the amount and intensity of our exercise is not large, the lower body muscle group is not strong enough, after enlistment, the training intensity itself is relatively large, and then self-training, the knee joint can not get a good rest, when the muscle strength is insufficient, can only rely on bone support to complete certain actions, resulting in some minor damage to the knee joint, there will be knee pain, effusion, cartilage wear.
In addition, particularly cold weather may have a certain irritation to the synovium of the joint, causing the synovium to secrete some harmful substances, thereby causing joint effusion, inflammatory changes, hyperplasia, and the probability of joint diseases will be relatively higher. Although arthritis does not freeze out, it is ultimately injured by long-term exposure to the cold.
How to quickly determine a knee injury on your own?
Put the palm of your hand in front of the knee joint, actively stretch your legs, bend your legs, feel the friction of the joints in the process, if the joints are painful, it means that there may be problems with the joints. Squatting to stand up, squatting down out of thin air, and slowly standing up, knee pain in the process is an early sign of arthritis. If you experience pain and discomfort in your joints when going up and down stairs, it is also a sign that you may have early arthritis.
How can you tell if you have exercised too much?
Judge whether there is too much exercise When the knee joint is overworked, there are often the following manifestations: pain, swelling, stuckness, ringing, and softness.
1. Pain: especially when the knee joint is stressed by squatting, going up and down stairs, etc.
2. Swelling: Some patients will have fluid accumulation in the acute stage, and the swelling caused will affect the flexion and extension of the legs.
3. Stuck: The knee joint is often "stuck" and cannot move.
4. Sound: There is a significant snap sound when the knee joint is moving.
5. Soft: The symptoms of "playing soft legs" often appear, and the joints are unstable or slippery.
How can knee injuries be prevented?
1. Choose exercise wisely: Swimming, walking, and cycling are low-impact or non-impact exercises, and many patients with knee injuries can safely perform these exercises. Try to avoid or limit weight-bearing squats, frog jumps, weightlifting, and other strong abrasive exercises.
2. Enhance the strength of the muscles around the knee joint.
Straight leg raises Lying on your back can be done alternately before bed or when you get up, with one leg raised for 10 seconds, then laid down for 5 seconds to rest, alternating on both sides.
Medigolis femoris sit with both lower limbs straight, a pillow between your knees, feet together, and your knees firmly clamped on the soft pillow.
Sit on a chair or bedside, put your feet flat on the ground, and then gradually lift your left (right) knee alternately and straighten it, and keep your straight legs for 5~10 seconds, then slowly lower. Alternate legs and repeat the exercise 15~20 times.
Supine knee flexion and knee extension Supine position, bend one knee joint as close to the chest as possible, fix the thigh with both hands for 5~10 seconds, then gradually straighten the knee joint, alternate the legs, repeat 15~20 times.
3. Pay attention to warm-up and relaxation: It is recommended to warm up for no less than 15 minutes before exercise and no less than 10 minutes for relaxation after exercise.
Before exercising, comrades-in-arms can stretch the leg muscles and fascia by kicking and pressing the legs before exercising, activate the excitability of the muscles, and wear knee pads in advance to protect and support the knee joints during weight training. After training, you can use a fascia gun to relax the muscles, stretch the front and back of the upper and lower legs, lift the legs uprightly, press the legs and other muscles and ligaments of the lower limbs, alternate on both sides, pay attention to the training must be gradual, and gradually increase the intensity and difficulty of the training.
Producer: Xu Qiang Editor-in-Chief: Xu Zhizhen
Editor: Peng Lufang Author: Wu Siling Peng Lufang Xie Jianfeng (Q) Submission email: [email protected]