Running, skipping rope, climbing stairs … hurt your knee？ Don’t worry about it. Look at the exercise guide for the best of both worlds here.
When it comes to exercise, many people are worried about hurting their knees.
So what kind of exercise hurts the knee the most?
The answer is
Sitting for a long time hurts your knees the most!
Long-term sedentary articular cartilage will gradually lose nutrition and "starve to death"
So exercise properly.
To prolong the life of the knee.
But the premise is to master scientific methods.
Avoid unnecessary damage.
Chen xingzuo
china japan friendship hospital
Deputy chief physician of orthopedics
Climb mountains and stairs
Risk of knee injury: ★★★★★★★
When going up the mountain (stairs), your knees will bear about three times your own weight.
When going down the mountain (stairs), the knee will not only bear the impact of the ground, but also increase the wear of the knee.
Therefore, it is not recommended to climb mountains and stairs as daily exercise.
Click on the picture below to see the correct posture of going up and down the stairs.
Key points of climbing without hurting knees:
The center of gravity is slightly forward when going up the mountain and slightly backward when going down the mountain.
Hold the railing to help or use the trekking pole.
Knee injury, good leg first when going upstairs, bad leg first when going downstairs.
Tip: Old people, overweight people and people with knee injuries are best to crawl less. Don’t insist on climbing if your knees are uncomfortable.
rope skipping
Risk of knee injury: ★★★☆☆☆
The risk of skipping rope to knee joint is mainly related to the venue.
Generally, the concrete floor downstairs in a residential area can’t provide an effective buffer for the impact force when skipping rope falls to the ground, and it is easy to hurt the knee for a long time.
Key points of skipping rope without hurting knees:
Choose plastic floor or cement floor to lay plastic mats.
When jumping, keep your feet close together to avoid bending your knees greatly.
The take-off height is 2 cm ~ 4 cm, so as to ensure that the skipping rope just passes through the soles of the feet.
Shake the rope with wrist strength and keep the big arm close to the torso.
jogging
Risk of knee injury: ★★☆☆☆
Jogging rarely causes knee injuries as long as it is not excessive.
A few people with obvious O-leg, X-leg deformity or knee joint disease and overweight should exercise reasonably according to the doctor’s advice.
Key points of running without hurting knees:
Warm up for 5-10 minutes before jogging, and run for 30-60 minutes every day, without paying too much attention to the distance.
Lean forward slightly, swing your arms naturally, and touch the ground with your forefoot.
Keep the speed "breathing, heartbeat is slightly faster but you can talk normally"
Plastic ground and asphalt road are selected for the site, and cement ground is not recommended.
Tip: Treadmill needs to be used with caution. If the setting is unreasonable and the speed is too fast, it is difficult for the average person to keep up with muscle strength and coordination after fatigue, but it is easy to get injured. In addition, the weight is too large, and the injured knee joint should be guided by a doctor.
At the same time, don’t be a "weekend hero" and suddenly go to exercise. Exercise should be gradual, gradually increase the amount, and the weekly increase should not exceed 10%. Don’t be a "weekend hero" and suddenly exercise.
a kind of traditional Chinese shadowboxing (tai chi chuan)
Risk of knee injury: ★★☆☆☆
Some people think that Tai Ji Chuan’s squats like "Ma Bu" will put too much pressure on his knees.
As a matter of fact, many scientific studies actually show that playing Tai Ji Chuan twice a week can not only protect the knee but also relieve psychological stress.
Key points of Tai Chi without hurting knees:
You need to warm up before playing Tai Ji Chuan.
Don’t squat too much in pursuit of beautiful movements.
You need to stand on one foot or rotate your body slowly.
Once knee discomfort occurs, don’t endure it and stop immediately.
Ride a bike
Risk of knee injury: ★★☆☆☆
When riding, people’s weight mainly presses on the seat cushion, and the force on the knees is relatively small, which also helps to strengthen the muscles around the joints.
However, if you ride too hard or take some wrong riding posture habits, it will also have certain health risks to your knees.
Key points of cycling without hurting knees:
Adjust the height of the seat to: when the foot steps on the lowest position, the knee joint slightly bends about 170.
Hold your head high while riding, keeping your knees and toes facing forward.
Keep riding at a constant speed, and don’t suddenly increase the speed by force.
Exert your thigh, and step on the pedal with the first third of the sole of your foot.
Tip: If there is obvious discomfort in front of the knee joint when riding a bicycle, it is necessary to minimize such activities.
Click on the picture below to see the details of riding a bike correctly.
swim
Risk of knee injury: ★☆☆☆☆☆
When swimming, the body is basically parallel to the water surface, and the knee joint is basically free of load, so it is best for the knee joint.
However, patients with knee injuries should avoid breaststroke as much as possible. Water resistance will impact the knee joint when breaststroke kicks, and long-term high-intensity breaststroke may aggravate the symptoms.
Tip: Freestyle and backstroke are more recommended to protect the knee joint.
Can knee pads help maintain your knees?
Many functional knee pads only sell a conceptual thing, and one thing that all functional knee pads do is actually heating. Keeping warm is a very important part of knee joint maintenance, because the joint itself is afraid of wet and cold.
Therefore, normal knee pads have two main functions.
1. Keep the knee warm
2. Increase the stability of joints.
If the functional kneepad is non-invasive to the knee joint, it is actually no problem to use. However, some people may be allergic to drugs for knee pads, so they need to be careful.
Knee pads used in osteoarthritis, the most important function is to keep warm;
The main function of knee pads used in traumatic arthritis is to provide extra stability for joints;
Primary synovitis and gouty arthritis may not be particularly important for the use of knee pads.
point out
1. Don’t rely too much on knee pads.
Long-term dependence will lead to muscle atrophy inside the joint, which is actually more unfavorable for the protection of the whole joint.
Especially for relatively young people, we must not rely too much on knee pads, but should make muscle strength stronger.
2, the temperature must not be too high, not too long.
3. Observe whether there is drug allergy in time.
4. Don’t wear too tight knee pads.
Too tight kneepads can easily lead to blood stasis, resulting in poor blood return, which may lead to thrombotic diseases of lower limbs, which may even be fatal.
Guide to the risk of knee injury in sports
Risk of knee injury by climbing mountains and stairs: ★★★★★★★
Risk of knee injury by skipping rope: ★★★☆☆☆
Risk of knee injury due to jogging: ★★☆☆☆
Risk of knee injury in Tai Ji Chuan: ★★☆☆☆.
Risk of knee injury by cycling: ★★☆☆☆
Risk of knee injury in swimming: ★☆☆☆☆☆
Source: CCTV life circle