The knee joint is one of the most important weight-bearing joints in the human body, with a complex and flexible structure, and it is easy to "get sick". According to statistics, 60% to 70% of men over the age of 60 suffer from osteoarthritis, and the proportion of women is even higher. Osteoarthritis of the knee can cause joint pain and inconvenience in daily life. Many netizens said that they were also experiencing knee pain.
Question: How do I self-test if I have a problem with my knee joint? What are some bad habits that can easily hurt your knees?
AI answers:
Self-test whether there is a problem with the knee joint, you can do the following:
Type 1: You need to slowly squat to the deepest and then walk forward with alternating squats on your left and right legs like a duckling. If you feel pinprick pain in front of your knee during squatting, or if you feel soreness in your knee, the patellar cartilage in your knee may be damaged. If your knee gets stuck while walking, or if you feel significant pain on the inside or outside of your knee, you may have an injury to your meniscus.
Type 2: Start by standing on a flat ground, bend the test knee to 20 degrees, gently lift the other foot, or step on one foot on the other to maintain balance. Ask family members to hold the person's hands to help them maintain their balance and have the person rotate their knees in this position with one knee inward and one knee outward. If internal rotation causes pain, it indicates lateral meniscus injury; External rotation causes pain and indicates the presence of a medial meniscus injury.
It should be noted that the test method has certain requirements for muscle strength and body coordination of the thighs, and it is not recommended for people over 50 years old to try it. If the joint already has severe pain, swelling and other symptoms, it is not recommended to do this test again, so as not to aggravate the lesion of the knee joint.
In addition, the self-test method is not a complete substitute for the diagnosis of a medical professional, so it is recommended to consult a professional doctor as soon as possible if you have symptoms of the knee joint, and conduct a comprehensive examination and diagnosis.
In life, a variety of bad habits can cause damage to the knee joint. Here are some common examples:
1. Sedentary and long-term standing: Sedentary and long-term standing can be said to be the sworn enemy of orthopedics, and this habit will cause chronic strain of the lumbar spine, hip joint, and knee joint. In addition, sitting for a long time can also cause the leg muscles to atrophy, and the knee joint will be more susceptible to wear and tear due to poor stability.
2. Squatting and kneeling posture: When a person is doing kneeling exercises, flexion semi-squats (such as tai chi) or climbing stairs, the patella will be subjected to very large tension and pressure, and this force can usually reach 4 to 5 times the body weight, and up to 8 times when kneeling.
If the knee joint is in this high-pressure state for a long time, it will increase the wear and tear of the cartilage, once the cartilage is damaged, the knee joint loses the protection of the cushion, and the bone begins to grind the bone, and pain will appear until arthritis develops. Therefore, whether you are working or resting, you should try to avoid squatting and kneeling posture.
3. Cross-legged: The collateral ligament of the knee joint is elastic like a rubber band. When sitting cross-legged, the lateral collateral ligaments of the knee continue to be stretched, and over time, the ligaments will gradually loosen, reducing the stability of the knee joint and increasing the risk of knee wear and tear. In addition, cross-legged can also increase the pressure in the medial compartment of the knee, and long-term high pressure of the cartilage in the medial compartment can also lead to cartilage damage.
4. Practice skipping rope on hard ground: When skipping rope on hard ground, there is no force buffer on the cement floor, and the impact force generated by landing is directly reflected to the knee joint, and the faster the speed and the greater the weight, the greater the recoil force.
5. Knee warmth is not done well in winter: low temperature will affect the blood flow rate, the blood flow speed is too slow, and the inflammatory substances produced by joint wear and tear cannot be taken away in time, which will further stimulate the knee joint and aggravate the discomfort of coldness, swelling and pain in osteoarthritis.
6. Climbing hills and stairs: Knee injuries, overweight or the elderly are not recommended to climb mountains or stairs as an exercise method. This is because when going up and down the mountain, the weight of the knee joint is 3 to 4 times the weight of your own body.
In our daily lives, we should try to avoid these bad habits. If you start to have symptoms such as friction, coldness, tightness, and pain in your knees, you need to pay attention to it.
(Some text and images are generated by AI)
Co-ordinator: Yan Haiyan
Edited by Liu Shiya and Hu Kaiyu
Second instance Hu Ying
Third trial Tian Minjia