There is such a group of people
Next year is not too old
But some parts of the body
Already far ahead of his peers
In his early 30s
already has a 50-year-old knee
It hurts to stand for a long time, and it hurts to sit for a long time
It still hurts to blow an air conditioner
Relevant data displays:
The prevalence of knee osteoarthritis in the mainland has reached 15%
Conservative estimates
The number of patients has exceeded 100 million
Why more and more people
Are your knees getting worse and worse?
The reason is actually quite simple
Stronger knees
I can't bear the endless tossing!
1- Sitting too long
How much does sitting for a long time hurt your knees?
Office workers must know this well
Meniscus in the knee
It has the function of anti-shock and anti-friction
Usually through the knee squeezing motion
to absorb nutrients from the synovial fluid of the joints
Often sit for a day
Stay still on your knees for long periods of time
The meniscus can't absorb nutrients anymore
will become more and more vulnerable
in time
Knee wear, meniscus tears, these problems
They will come to the door one after another
Other than that
Always sedentary
It also degenerates the quadriceps muscles in the thighs
This muscle is used to keep the knee stable
It appears to degenerate
The stability of the knee joint will deteriorate
Maybe you can run a step or climb a building
Your knees will hurt uncontrollably
2- The way of movement is not right
Don't think
Exercise regularly on your own
Your knees will keep you healthy all the time
If you don't warm up before exercising
Incorrect posture when exercising
Exercise for too long and too intense
It's all going to hurt your knees
For example, go outdoors and climb mountains
Bear it on your knees when you go up the mountain
Pressure of 3-4 times your body weight
It's time to descend the mountain
In addition to the pressure, the knee also bears the force of recoil
Other sports
For example, dancing, playing ball, skipping rope, and so on
There are also relatively high requirements for the knees
If you don't care about your physical condition
Straight up to strength at the beginning
That knee may be before it is "trained".
has already been "practiced" first
3- Being overweight too much
The knee rests on several bones
Several ligaments
Bear all your weight
Every extra pound of meat
It will put more pressure on the knees
Related research findings:
People who are overweight
Risk of developing knee arthritis
That's almost twice as much as a person who is not overweight!
4- All kinds of bad postures
Go to the toilet and squat in the pit for too long
Do housework for a long time squatting and kneeling
Sitting cross-legged, erlang legs, stepping on a stool with one foot...
These are ordinary movements
will "eat" the knees!
It doesn't matter if squatting or kneeling
The weight of the knee joint is several times higher than that of the daily body
Hold these positions for long periods of time
It's really hard not to break your knees
in a word
Under the toss of these factors
Sooner or later, the knee will be overwhelmed
There are all kinds of problems -
Effusion, arthritis, synovitis
Cartilage wear, bone hyperplasia
Meniscus tear a litany of problems
One is cooler than the other
If everybody's knees
The above problem has not occurred yet
Don't let your guard down
If you have nothing to do, you can train your thighs
It can effectively protect the knees
Action (1)
Lie flat
Straighten one leg and raise it to 30°
Hold on until your leg trembles slightly, and switch to another leg
Do five sets at a time
You can divide the time to do several more sets each day
Action (2)
The upper body is pressed against the wall
Squatting with the lower body suspended in the air
The weight of the body is pressed against the wall
Try to keep your knees at 90°
Be careful to use your thigh muscles to exert force
Action (3)
Stand on one leg
The other leg is bent back
Stick your heels to your buttocks
Stretch the quadriceps
in a word
The knees are fragile, so it is important to protect them as soon as possible
Keep knee care guidelines in mind
Let's do it and cherish the "knee" ~
Doctor for a minute, his posture rising
I'm Dr. Curious
Nice to meet you