Exercise to protect your knee joints: 3 types of sports that hurt the knee joints the most

　　People with knee osteoarthritis should first avoid excessive fatigue of the knee joint. They should try to avoid going up and down stairs, climbing mountains, standing for long periods of time, lifting heavy objects, and squatting for long periods of time. These actions will overload the knee joint and easily aggravate the condition. Tai Chi often involves squatting movements, which can irritate the knees and overload the knee joints, causing injuries. But he also reminded that patients with knee osteoarthritis need to exercise , increase the stability of the knee joint and relieve joint pain. However, the choice of exercise method is a bit particular.

　　These sports can easily damage the knee joints

　　1. Run, jump, throw

　　When doing running, jumping, and throwing sports, special attention should be paid to protecting the knees. Especially for people over the age of 40 or 50, their balance ability has declined and their muscle strength is not strong. Vigorous sports such as running, jumping, and shooting require a lot of knee activity, such as turn jumpers and emergency stop jumpers in basketball. A little carelessness may cause injury. Mild injuries can cause injuries to the patellar ligament just above the knee and the iliotibial band on the outside. This is a knee injury and can be gradually recovered by resting and applying anti-inflammatory drugs. ； Severe cases may cause anterior and posterior cruciate ligament tears and meniscus damage, which must be removed Hospital treatment and difficult to recover from.

　　2. Climbing mountains and stairs

　　Although climbing mountains and stairs is a good way to exercise, it is not conducive to protecting the knee joints. Because when going up a mountain or climbing stairs, the knee joint bears weight, and when going down a mountain, in addition to your own body weight, the knee joint also bears the downward force. Such an impact will increase the damage to the knee joint. When climbing stairs, the curvature of the knee joint increases, and the pressure between the patella and femur increases accordingly, resulting in knee joint pain.

　　People with knee joint disease elderly Climbing mountains and stairs should be avoided as much as possible. You can walk up the mountain when climbing. You can also wear a pair of lightweight cross-country walking sticks to assist in climbing, which can reduce damage to the knee joints during the journey. When going down the mountain, if there is a cable car, it is best to take the cable car down. In particular, you should not carry heavy objects up and down the stairs. It is better to take the elevator.

　　3. Tai Chi

　　Tai Chi: When doing Tai Chi, the center of gravity of the body should be low and the movements should be performed slowly, which will overload the knee joint, cause knee joint pain, and accelerate the wear and tear of articular cartilage. The technical characteristic of Tai Chi is that the knee joint is always statically supported in a semi-squatting position. If you exercise too much for a long time, the patellar articular surface will be subject to frequent friction, squeezing, collision and twisting, etc., which will accelerate the degeneration of patellar cartilage and cause joint pain. Practicing Tai Chi should also be based on the actual situation of the elderly. If symptoms of knee joint pain occur, it should be stopped in moderation.

　　Knee arthritis requires appropriate treatment

　　1. Acupuncture treatment: Acupuncture is effective in treating knee arthritis. According to research, acupuncture can reduce inflammation, relieve pain, reduce swelling, and promote blood circulation. By changing the blood flow and blood flow speed of the affected area, it can take away some pathogenic inflammatory factors to improve symptoms.

　　2. Diet preparation: 15 grams of Eucommia ulmoides, 20 grams of Achyranthes bidentata, 15 grams of pepper root, and about 200 grams of a section of pig's trotters. After removing the hair from the pig's trotters and washing them, add medicinal materials and an appropriate amount of water and cook until the pig's trotters are cooked and soft. Drink the soup and eat the trotter meat. It can strengthen the muscles and bones, dispel wind, promote blood circulation, and moisturize the joints.

　　3. Exercise rehabilitation: Develop the habit of exercise, but do not exercise excessively. Because the knee is the largest weight-bearing joint in the human body, overloading can easily cause arthritis. Once the disease occurs, you should not stop exercising completely. As long as you adjust the amount of exercise according to the situation, or do non-weight-bearing exercises such as swimming and cycling, the benefits of knee arthritis will outweigh the disadvantages.

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