"Old people have old legs." Many people have knee problems in their knee joints. In addition to age factors, which groups of people are more likely to suffer from knee disease? Zhang Qingwen, director of the orthopedic department of the First Affiliated Hospital of Guangzhou University of Chinese Medicine, explained in an interview that through clinical observation, they noticed that “particularly those who do not love sports†and “excessive exercise†and those who are often beautiful “frozen†people, are more likely to have a knee joint. "Injured."
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Do not love sportsmen
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Joint damage is not easy to repair
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Advice: Proper exercise to avoid knee aging
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Why is it that the knee is not easily hurt by the athletes? Zhang Qingwen explained that the surface of our joints is a layer of cartilage, and the degenerative changes of joints often start from cartilage. Cartilage is a spongelike porous tissue whose exchange of nutrients and metabolites is not through the blood, but through exchanging squeezing and relaxation. For those who do not love sports, this kind of articular cartilage extrusion is relatively small, so the exchange of nutrition and metabolites will be reduced accordingly, it is easy to cause articular cartilage "malnutrition", once the damage is not easy to repair.
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Because of the lack of exercise, the knees are “aged†in advance, and this phenomenon has increasingly appeared in young people in their 20s and 30s. Zhang Qingwen, for example, said that some office white-collar workers would notice that there is no problem in walking on their knees. Once climbing stairs, the front of the knee will feel uncomfortable. When I came to the hospital for a check, it turned out to be "softening of the cheekbones." This problem is closely related to the lack of exercise. After strengthening the strength of the quadriceps through the correct method, even if no medication is used, the discomfort of this group of people tends to be relieved. Therefore, from the point of view of protecting the knee joint, Zhang Qingwen's advice to those who do not love sports is: to participate in physical exercise properly and persevere.
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Excessive exercise
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Knee overload
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Suggestions: reduce the amount of exercise, control exercise intensity
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So, why are people who exercise more than their knees vulnerable to injury? Zhang Qingwen explained that this is a matter of degree. Moderate exercise can "keep" the knee, but excessive exercise will "injury" the knee. If someone has to work two or three hours every day to get off work, not playing badminton. In the gym or playing basketball, the knee joints are often under heavy load, which also hurts the joints. He explained: "Our knee joints are just like machines. The wear is limited. If the long-term high-intensity or large-capacity load exceeds the self-repairing capacity of articular cartilage, even if there is no significant injury, it will lead to joint retraction. Acceleration, premature osteoarthritis."
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For this group of people, Zhang Qingwen's proposal is to reduce the amount of exercise and control exercise intensity. According to the experimental study, when we climb stairs, the load of the knee joint is three times that of the flat ground; when it is deep, it is five times that of the flat ground; if it is a jump and then falls (such as playing basketball), the impact on the knee is Walk 7 times on the ground. Therefore, there is a movement to take a jump. If the intensity and the amount of exercise are too large, the damage to the knee joint is the most serious. In contrast, fast-stepping, flat-biking, and swimming have a light load on the knee joint and wear is small, which is more suitable as a daily exercise program.
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When and how to move
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Suggestion: Cross-legged, yoga should be progressive
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In clinics, patients with frequent knee problems asked: “Is it really the sport or should I exercise?†Zhang Qingwen answered that when and how to move is stressful. If your knee currently has obvious symptoms, such as pain, swelling, etc., it means that you are in an inflammatory phase. During this time, you need to reduce your exercise to facilitate the resolution of inflammation and repair of injuries. But if your symptoms have been significantly reduced or even disappeared, you can gradually increase the amount of exercise and exercise intensity.
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He reminded that the general principle of sports is to follow a gradual and long-term approach, avoid great ups and downs, and exercise methods must suit their own physical conditions. For example, he said that nowadays, white-collar workers are very popular in practicing yoga. Yoga is a traction-based exercise. Some people do not gradually progress, but rather challenge difficult and premature movements. If they exceed the limits of joints and ligaments, they are vulnerable to injury. In addition, meditation, meditation and other health methods often have legs sitting cross-legged, do not rush to get into the cross-legged, especially the "double-disc", otherwise, it is easy to cause damage to the knee medial meniscus or tear.
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The skinny knee is afraid of freezing
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Advice: keep warm from the leg
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Many young girls often wear short skirts and leather boots in winter and long skirts in air-conditioned rooms in summer. The price paid by beautiful “frozen†people is that their knees are vulnerable to injury. Zhang Qingwen said that our knees are actually skinny and lack the protection of muscles and fats. They are very intolerant of the cold. Articular cartilage is nutritionally lubricated by synovial fluid. If the joints are “frozen†for a long time, the blood vessels around the joints contract, blood circulation is affected, and the secretion of synovial fluid is also affected. When synovial fluid is insufficient, the lubrication of the joints and cartilage nutrition will be insufficient. If you already have joint degeneration, you can easily cause pain, stiffness and other symptoms under cold stimulation. Therefore, it is reasonable to say that "keeping warm should start from the legs."
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Bone is all right = joints are okay? wrong!
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Suggestion: Sports injuries should be actively treated thoroughly
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We will inevitably suffer knee injuries during our daily activities, especially exercise. At this point many people choose to go to the hospital to take X-rays. If it shows that the bones are all right, the big stones in most people's hearts will fall. They think that bones are fine and they can go home and rest for two days. Not only do patients think this way, but also some inexperienced orthopedic surgeons think so. Here, Director Zhang Qingwen specifically reminded that if there are sports injuries, even if the bones are okay, you should not take it lightly. You should seek advice from an experienced doctor to make an MRI examination if necessary to confirm the diagnosis. He explained that the knee is mainly stabilized by ligaments, tendons, and other soft tissues, but it is difficult to diagnose soft tissue damage through only X-rays. If the soft tissues such as ligaments and tendons are not diagnosed and treated in time after the injury, the stability of the joints will be deteriorated, and repeated injuries will easily occur in future activities.
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Tips
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For those who live in high-rise buildings without elevators, they have to climb the stairs every day.
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1. When climbing a stair, grab the handrail and use it to reduce the knee load.
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2 , as far as possible not to mention heavy objects upstairs, oil, rice and other heavier items of life as much as possible choose "home delivery" service.
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3 , wear knee pads to provide support for the joints.
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4 , good and bad. If there is a problem with one side of the knee, you should use a good foot on the first floor and a bad foot on the stairs. Use a good quadriceps to support the body and reduce the wear on the bad knee.
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