Source: Dr. Xie of the Department of Traditional Chinese Medicine and Stomatology

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Orthopedic expert: The most hurtful thing about the knee is not exercise, but not moving, and I don't want the knee to be scrapped and changed as soon as possible

On a sunny morning, Aunt Li, as usual, was jogging in the park. Suddenly, she felt a sharp pain coming from her knee, causing her to stop in an instant. At one point, she thought that only strenuous exercise would hurt her knees, and it was only at this moment that she realized the seriousness of the problem. Aunt Li's experience is not alone, which is a common problem for countless middle-aged and elderly people. The knee, the tiny joint that carries most of our weight, works silently day in and day out until one day, it sends out warning signs that cannot be ignored.

Studies have shown that more than 70% of middle-aged and elderly people have knee problems of varying degrees, and most people ignore an important truth: the most painful thing about the knee is not exercise, but long-term immobility. Our knees need moderate activity to keep our joint fluid flowing and cartilage healthy, rather than being held back in motion. However, lifestyle habits and long-term protection misconceptions have led many people to fall into the misconception that reducing exercise will protect their knees, which turns out to be counterproductive.

The purpose of this article is to reveal the widely misunderstood truths about knee protection that are hidden in daily life, and provide you with scientific and practical knee health maintenance strategies. Whether you're experiencing knee pain or a health-conscious person looking to stay away from knee problems, here's what you need. Let's embark on this journey and discover how to take care of our knees in the right way to ensure they accompany us for the longer haul.

Is it really safe not to move?

Prolonged inactivity, especially in middle-aged and older people, is often considered a conservative strategy to avoid knee injuries. However, this habit is precisely the opposite effect on knee health. The knee joint, a complex biomechanical system, relies on regular activity to maintain its structure and function. Immobility not only reduces the production of synovial fluid, the key is lubrication and nutrient supply, but also accelerates the process of cartilage degeneration, because the nutrient circulation of cartilage requires the promotion of joint mobility. Muscle atrophy due to lack of exercise further increases the instability of the knee, making it more susceptible to injury.

Exercise Myths: Protection or Injury?

Common knee protection notions, such as avoiding all forms of knee straining or prolonged walking and standing, can actually be counterproductive. These notions stem from the erroneous premise that any movement of the knee accelerates its wear and tear. Conversely, moderate, low-impact exercise, such as walking, swimming, or cycling, can protect the knee from injury by strengthening the muscles around the knee and reducing the strain on the knee. Middle-aged and older adults who neglect exercise are actually exposing their knees to a higher risk.

One knee for peace, the foundation of all laws: practical health care strategies

The number one strategy to protect your knees is to maintain moderate activity. Recommended daily activities include:

Moderate walking: Schedule time for a walk every day, neither for too long a continuous walk, nor for long periods of immobility.

Muscle exercises: Exercises that strengthen the front and back of the thighs, such as seated leg straights, lifts, and squats, help stabilize the knee joint.

Stretching exercises: improve the flexibility of the leg muscles and reduce pressure on the knees.

Proper weight management: Excess weight can increase the burden on your knees, and proper weight management can help reduce the pressure on your knees.

Kneeling the World: Case Study of Improvement

Mr. Zhang, aged 70, worked in an office for a long time before retirement, and his quality of life was greatly affected due to knee pain after retirement. On the advice of his doctor, Mr. Zhang started a moderate amount of walking and muscle exercises around his knees. After a few months, his knee pain was noticeably less and he was more agile in his movements. Mr. Zhang's case proves that with the right approach and consistent efforts, knee health can be significantly improved even in old age.