Knee joint is the largest and most complex joint in human body, and it is also the largest load-bearing joint. In a person’s long life, the wear and tear of the knee joint is inevitable, can not be reversed.
From the day I learned to walk, I was constantly worn away. Although it plays a vital role in our lives, its health is often overlooked.
Many people do not remember to take care of their knees until they are troubled by various joint ailments, and regret their misbehavior when they are young.
So, to be kind to the knee, what should we pay attention to?
Prevention of sports injury before 18 years old
Before the age of 18, the knee joint is in a developmental stage.
Growth pain: young people’s bones grow and develop rapidly, metabolites tend to pile up in the knee joint, and pain often occurs near the knee joint or in the front of the calf at night.
Growth pain is a normal pain in the growth process of young people, through the growth cycle will automatically improve.
Pay attention to rest, the pain area for massage or hot compress, can ease the pain.
Growth pain is intermittent, if persistent pain, to timely medical attention to bone tumors, childhood leukemia, juvenile arthritis and other diseases.
Tibial tubercle epiphysitis: 11, 15-year-old boy multiple, after strenuous exercise, bone joint swelling, tenderness, red heat, extension and flexion or squat up when the pain aggravated.
The epiphysis of tibial tubercle can heal on its own without medication. Patients are advised to take a rest and avoid running, jumping, jumping or walking for a long time.
The teenagers in the developing period should take the exercise step by step.
The original intention of moderate exercise is to help the human body maintain the balance of energy intake and consumption, and promote the good development of the skeletal and muscular system. Therefore, the youth’s sports should maintain the right amount, and do a good job warm-up exercise, to avoid excessive running, jumping, squatting, to prevent sports injury.
In addition, a reasonable supplement of calcium-rich foods is beneficial to bone development.
18 to 30 years old, avoid excessive exercise
In the young and middle-aged, the knee joint is in a “perfect state”, ushered in its golden period. Many young people can be said to be tireless when they exercise, and often do not know enough about the possible sports injuries. The problems that are prone to occur in this age group are as follows:
“Running knee”: improper running style can easily cause some knee problems, commonly known as “running knees.” The typical symptom is pain near the knee. When you keep your knees bent for a long time, go up and down the stairs, or go down a small slope, the pain is more obvious. To prevent “running knees”, first choose the appropriate plastic track, wear comfortable running shoes, minimize the impact and wear of the knee during running; warm up exercise before running, improve the coordination between different muscle groups, avoid muscles Additional damage caused by power disturbances; knee pads can be worn during prolonged periods of intense exercise.
Anterior cruciate ligament injury: Most of them are professional sports injuries such as basketball and football. When the average person is severely twisted during judo, skiing, and badminton, the anterior cruciate ligament is prone to break.
Meniscus injury: Meniscus injury is caused by torsion external force. When one leg is loaded, the calf is fixed in the semi-buckling and outreach position, the body and thigh suddenly sway, and the medial meniscus is subjected to rotational pressure between the femoral condyle and the tibia. The meniscus is torn.
In view of the “sports fever” of today’s society, it is necessary to remind everyone that although the knees in the golden period have strong self-repairing ability and the most athletic functions, proper physical exercise is necessary, but you must not blindly and confidently exercise excessively. In the end, I still pay for my own body.
Increase knee stability by 30~45 years old
30 to 45 years old, the cartilage of the knee joint produced early mild wear, the frequency of knee pain increased, and the knee suffered a fragile period.
Articular cartilage is an elastic structure that wraps around the bone, which reduces the friction of the knee joint and makes the knee joint movement more efficient.
The wear of the cartilage not only destroys the cartilage surface, but also affects the movement of the knee joint, the worn debris, and the stimulation of the structure around the knee joint. As the body’s metabolic function declines, the ability to absorb these wear debris will also decrease.
Therefore, with the advent of the fragile period, it is necessary to adjust the exercise intensity and the amount of exercise according to the physical condition of the body to achieve a new functional balance of the knee joint.
During this period, the knee joint is prone to internal and lateral collateral ligament injury.
Especially for female friends who often wear high heels, the normal force pattern of the knee joint is artificially changed, and it is easier to cause damage to the medial and lateral collateral ligaments of the knee joint.
During this period, the focus of knee health care is to avoid movements that are explosive, have large movements, and are too frequent. At the same time, we must pay attention to the muscle strength and coordination exercise around the knee to increase the stability of the knee joint.
45 years old or older: reduce the burden on the knee
During this period, the bone began to lose, and the firmness of the knee began to decline.
As the body’s self-repairing ability declines, the worn debris can not be completely absorbed, and gradually accumulates in the knee joint, forming a small spherical “free body”, which will further aggravate the knee joint degradation.
During this period, the knee joints appear to enter a “degraded” “ecological environment”, which is slightly irritated and produces a series of conditions such as synovitis, gouty arthritis, and osteoarthritis.
For the main problems of the knee joint degeneration period, there are the following suggestions:
- Healthy diet, weight control, avoid obesity, to reduce the burden on the knee;
- Wear thick-soled and elastic soft-soled shoes to reduce the impact of the knee joint and reduce the wear of the knee joint;
- Reduce the movement of worn knees such as cycling, climbing, climbing stairs, etc., and insist on exercising the strength of the knee joint every day, such as straight leg raising and side lifting legs.