After entering middle age, many people often go hiking in order to keep fit, or instead of climbing stairs instead of taking the elevator, they will suffer knee pain. At this time, I was puzzled, how can I exercise my body and I have a problem with it?
Knee joint wear is difficult to repair after 50 years of age climbing to exercise anti-injury
In the traditional concept, climbing up and down the stairs is a good aerobic exercise. But the fact is, many experts warn that climbing stairs and mountains is the "stupidest sport."
Climbing stairs or climbing a mountain is a weight-bearing exercise, and the joints below the waist must bear the weight of your body, especially the knees.
When the body climbs up the steps, the weight on the knees will instantly increase to about 4 times the usual.
Moreover, this kind of wear on the knee is difficult to repair!
Knee joint life is only 60 years. It’s easy to change exercise habits and extend the time.
Exercise cannot be done at the cost of hurting the knee joint, because the life span of the knee joint is determined by genes, which is about 60 years. Excessive use will aggravate the wear and tear on it and it cannot be repaired.
In fact, it is not difficult to solve this problem, we only need to change our exercise habits.
Extend knee life for 40 years and resolutely refrain from doing these actions
－ Don't run or skip rope on hard concrete.
Strenuous exercise on hard ground, such as running, skipping rope, etc., will increase the wear on the kneecap.
The articular cartilage is about 1 to 2 millimeters, and its role is to buffer pressure and protect bones from rupture. If you have to exercise on a hard floor and bounce back under the super reaction force, the joints and bones will be damaged considerably.
-Refusal to exercise such as
climbing mountains and stairs after the age of 50. When climbing mountains and stairs, the knee joints will bear three to four times more pressure than their own body weight. Especially after the age of 50, people's knee joints will be somewhat worn out. At this time, it is necessary to reduce such exercises.
Many orthopedic surgeons have been in the business for decades and never advise patients to use climbing stairs or mountain climbing as a better exercise.
These exercises are essential to extend the life of the knee by 40 years
-The most suitable exercise for the knee joint: swimming
For ordinary people, the most beneficial exercise for joints is swimming. In the water, the human body is parallel to the ground, and the joints basically bear no weight.
－ Knee Rehabilitation: The most suitable exercise method
. This exercise is suitable for you no matter whether you have knee discomfort or not, because this exercise: no need to go out, no equipment, no knee damage, but also to exercise the knee!
Method:
1) Find a chair that can backrest, put your hands behind the chair, and cushion your back.
2) Put a bath towel under the thigh, as long as it is thick enough and tied firmly, the purpose is to raise the knee.
3) Sit upright, keep your back straight, put your feet down, and move naturally in tandem.
This trick seems very simple, but it is very helpful to strengthen the knee.
People with old knee injuries or foot pain can use a healthy foot to drive the painful foot. The healthy foot supports the painful foot while moving back and forth naturally.
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