Although elevators have become more popular and it is more convenient to go up and down the stairs, many people still insist on climbing the stairs every day because they can exercise at the same time. But you know, we always hurt our knees when we go up and down the stairs, and we hurt our knees when we go down the stairs. Why is that?
Knee joint is one of the largest and most complex joints in human body, which is composed of femur, tibia and patella. The three joints are formed by contacting each other. There are also fascia, meniscus, ligament and other structures in the joint, in which meniscus acts as a cushion, cushioning, shock absorption and partial stability. At the same time, with the help of muscles, they can ensure that they can only move in one direction, and they can make us stand stably, and can effectively do the movements of running, jumping and so on. If any part of it goes wrong, it will affect the knee joint function, and then affect our normal life. As a weight-bearing joint, the knee joint bears different weight in different positions. The weight of the knee is almost zero when lying down; when standing up and walking, the weight of the knee is about 1-2 times of the normal weight.
The knee joint is the least fond of "weight-bearing" exercise. Although climbing stairs can effectively enhance cardiopulmonary function, and can consume heat, play the role of weight loss. But a lot of things have two sides, so does climbing the stairs. When going up stairs, the cartilage surface of the knee joint should bear more than three times the pressure of the weight. The knee joint is more injured when going down the stairs than when going up the stairs, because the knee joint bears 6.7 times of the weight when going down the stairs, and it is easy to produce pressure on the patella joint, which will cause pain between the cartilage after a long time. In addition, in addition to going up and down the stairs, the weight on the knees is greater when squatting.
Different actions have different effects on the knee joint, so how can we reduce the damage to the knee joint and make it as durable as possible?
First of all, do not do long-term, large amount of exercise, and avoid activities such as going up and down stairs and lifting heavy objects. When the knee joint feels uncomfortable, it should immediately rest to reduce wear; second, because the knee joint bears the most weight when squatting, it should avoid the posture of half squatting, full squatting or kneeling, and avoid the rotation of legs when the knee joint flexes to avoid meniscus damage; in addition, Pay attention to the warmth of the knee joint, ensure the blood circulation around the joint, and choose a pair of suitable shoes, which can reduce the impact and pressure on the knee joint during exercise, so as to protect the knee joint.
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