Traditional Culture Encyclopedia - Weather inquiry - How to maintain knee joints?
How to maintain knee joints?
Some people do not move enough or have degenerative arthritis. Their muscles and knees are very fragile. Excessive exercise at once, such as climbing a mountain for too long, can easily cause pain in the waist and knees. Others regard it as excessive exercise. If continued improper use and insufficient rest, some sports injuries will gradually accumulate and cause various knee joint problems. The knee is the joint most susceptible to injury in the whole body, regardless of age. If you take good care of it on a daily basis, it can still delay the degeneration of the joint, and you can still use it smoothly even if you are older. The pressure our knees bear every moment is far beyond our imagination. According to statistics: . When lying down, the weight on the knees is almost 0. When standing and walking, the load on your knees is 1 to 2 times your body weight. When going up or down slopes or stairs, the load on your knees is 3 to 4 times your body weight. When running, the load on the knees is 4 times the body weight. The load on the knee during basketball and layup is 6 times the body weight. The load on the knees when squatting and kneeling is 8 times the body weight. Just imagine: for a person weighing 60 kilograms, for every step he goes up, his knees have to bear 240 kilograms. If he squats and kneels, he has to bear as much as 480 kilograms; a person weighs 60 kilograms. For an 80-kg person, his knees will have to bear 320 kilograms for every step he goes up. If he squats and kneels, he will have to bear as much as 640 kilograms... The knee joint can bear an average of 35 kilograms of weight. The more weight it bears, the greater the chance of articular cartilage wear and tear. Tendons are also prone to injury and knee joints degenerate quickly. If you want to reduce the burden on your knees, you can follow the following principles: ◆ Lose weight and maintain a standard weight as much as possible. Obesity is the enemy of knee joints. To prevent knee pain, you must first remove weight from your body. Don’t think that an increase of 3 kilograms is nothing, and you can’t see it on the outside. In fact, you gain 6 kilograms with every step you take, and 12 kilograms when you go up and down the stairs. Not to mention the pressure that continued obesity puts on the knees, which is why many obese people have bad knees. In addition, if the knees are already uncomfortable, carry as little as possible, lift less heavy objects, and reduce the overall weight. In addition, those who have been in violent collisions when they were young, or whose joints have been injured in car accidents or sports, may suffer from joint degeneration in middle age. American basketball king Michael Jordan earned a lot of wealth and wealth during his basketball season, but as a side benefit, he suffered from degenerative arthritis at the age of 40. Degenerative arthritis caused by freight or moving workers, etc., is caused by long-term external force that increases the load on joints throughout the body. ◆ Avoid long-term squatting and kneeling movements. Zhong Peizhen suggested that housewives try not to squat down to do housework or kneel to clean the floor. As for Tai Chi, which is loved by many people, Jian Wenren suggested that people who are elderly or have uncomfortable knees should not force themselves to squat too low or stand too low. Just do high position Tai Chi. ◆ Train the muscles around the knee joint more. For example, the quadriceps on the front of the thigh and the biceps on the back of the thigh. Strengthening these muscles can increase the stability of the knee and slow down the wear and tear of the joints. You can usually train these muscles by doing more leg raising movements or indoor cycling. ◆ If you feel discomfort during exercise, stop immediately and do not force it. Fenry Paffenberg, a former professor at Stanford University School of Medicine and Harvard School of Public Health, pointed out in the book "Harvard Experience-Exercise and Health" that pain is actually the best warning, telling us to rest. Slow down or change your activity. Note: The article is reprinted and the content has been deleted.
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