Attention! Many people suffer from this habit that hurts their knees!

As a chosen worker, you

Are you wondering:

Sitting in front of the computer every day is so busy that I have to "move bricks"

No stairs, no exercise

Why is my knee aching?

Every year is worse than the last?

In fact, the habits that damage the knee joints in life

Not just climbing stairs

Pressure on the knee joint in different scenarios

Also different

So what situations are likely to cause knee joint injury?

At what age do you need to take care of your knee joints?

How should we maintain our knee joints?

Come and copy the answer quickly——

Neither running nor jumping, this habit that many people have is actually very harmful to the knees. You may be doing it right now, that is - sitting for a long time!

Pay attention! Protecting your knee joints does not mean you should use them sparingly .

People who sit for a long time will not exercise their leg muscles, which will cause muscle stiffness and weakness. Not only will it not protect the knee joint, but it will also cause the stability of the knee joint to deteriorate . Many people sit for a long time and walk with unsteady legs. This is the reason.

Image source: Photo Network

In addition, the role of knee cartilage is also very critical !

On the one hand, it can act as a "cushion" between bones, preventing the bones from being damaged when they cope with pressure and impact ;

On the other hand, it also plays a role in lubricating the joints . The reason why we can stretch and bend our legs so smoothly is due to the knee cartilage.

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However, if you want the cartilage to work and remain healthy at the same time, the nutritional supply must keep up.

So how can we supplement nutrition to joint cartilage?

To be honest, it mainly depends on you to move your legs more and exercise the joint cartilage more !

The normal process of squeezing the cartilage can deliver nutrients in the synovial fluid into the cells .

Nowadays, many people sit all day long, which is equivalent to cutting off the nutrition of the knee cartilage. Over time, it will become very loose and brittle!

The knee joint, as one of the largest joints in the human body, bears a considerable amount of body weight every day.

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Studies have shown that when you lie down , the weight on your knee joint is almost zero ;

But when you stand and walk , the weight on your knee joint is about 1 to 2 times your body weight ;

When walking up and down slopes or stairs , the load on the knee joint is about 3 to 4 times the body weight ;

When running or dancing , the load on the knee joint is about 4 times the body weight ;

When playing ball , the load on the knee joint is about 6 times the body weight ;

When you squat or kneel , the load on your knee joints is about eight times your body weight !

Just imagine, for an adult weighing 60 kg , every time he takes a step , his knees will have to bear 180-240 kg of pressure !

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After a long time, the knees were hurt before the physical exercise showed any effect.

The heavier the weight or the longer the load is on the joints, the more burden they will put on the joints and the more likely they are to be affected by osteoarthritis .

Epidemiological surveys show that about 120 million people in China suffer from osteoarthritis, among which knee arthritis accounts for the majority .

Of course not !

Don’t think that osteoarthritis is only a problem for the elderly. As mentioned before, our knee joints will be worn out when we exercise, walk, etc. It’s just a matter of degree.

Bone joints are like parts of a machine. They need to be well maintained on a regular basis. Repairs when problems arise will more or less have some impact on your life .

There is currently no drug that can stop or reverse the progression of osteoarthritis, but clinical practice has shown that proper prevention can effectively reduce or delay the occurrence of osteoarthritis !

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So, don’t wait until your knees are about to break before you regret it. What were you doing earlier?

To maintain your knee joints, you should always do these four things:

1

Weight control

Obesity increases the risk of degenerative diseases of the knee joint. When BMI>24, it is considered overweight . When BMI>28, the BMI size is directly proportional to the probability of knee osteoarthritis . (BMI=weight (kg)/height (m) squared)

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Therefore, it is recommended that once you exceed the standard weight, you should lose weight appropriately .

However, when losing weight, you should be careful to avoid excessive and inappropriate exercise, and at the same time ensure nutritional intake .

2

Proper joint nutrition

Common dietary supplement ingredients for joint health include: glucosamine, chondroitin sulfate, non-denatured type II collagen, curcumin, etc.

Among them, glucosamine, chondroitin sulfate and non-denatured type II collagen are important components in articular cartilage. Reasonable joint nutrition supplementation maintains joint vitality.

3

Keep exercising properly

Choose the right sport for yourself at different ages, pay attention to moderate exercise, and proceed step by step .

Low-impact aerobic exercises such as walking, cycling, and swimming (in the water, the knees are under zero weight) will not put too much burden on the joints while exercising the muscles and ligaments around the knee joint .

Image source: Photo Network

4

Develop good habits

Avoid standing, walking, or squatting for long periods of time , such as lying on the floor to mop the floor, etc., so as not to increase the burden on the joints and accelerate joint degeneration ;

At the same time, try to avoid climbing stairs, slopes, mountains, etc. for long periods of time , avoid sitting on low benches for long periods of time, and avoid squatting for too long .

Finally, let me say a little more

Knee joint care

It should accompany us throughout our lives

The sooner you take care of your knee joints, the better.

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts collaborating on this article

References

[1] Rui Zirong, Fan Chen, Yang Hongmei, Wang Shiyu, Liu Xiaolian, Li Xiumei, Si Xiaoli. Research progress on exercise intervention for patients with knee osteoarthritis[J/OL]. Journal of Nursing Management, 1-6[2023-11-24]http://kns.cnki.net/kcms/detail/11.4716.C.20231015.1608.010.html.

[2]Xue Qingyun, Wang Kunzheng, Pei Fuxing, et al. Survey on the prevalence of primary osteoarthritis in Chinese people aged 40 years and above[J]. Chinese Journal of Orthopaedics, 2015, 35(12):1206-1212.DOI:10.3760/cma.j.issn.0253-2352.2015.12.005.

[3] Zhou Mei. A brief analysis of knee joint injuries and prevention in middle-aged and elderly people during fitness walking[J]. Science and Technology Outlook, 2014, (20): 220.

[4] Joint Surgery Group of the Orthopaedic Branch of the Chinese Medical Association, Osteoarthritis Group of the Orthopaedic Branch of the Chinese Medical Doctor Association, National Clinical Research Center for Geriatric Diseases (Xiangya Hospital), et al. Guidelines for the diagnosis and treatment of osteoarthritis in China (2021 edition) [J]. Chinese Journal of Orthopaedics, 2021, 41(18):24. DOI:10.3760/cma.j.cn121113-20210624-00424.

[5] Qian Weiwen. Young people should also pay attention to the maintenance of the patella [J]. Kaijuanyi (Seeking Medical Advice), 2019(9):26-27.

[6] Zhu Ling. Teach you how to take care of your knees in all aspects [J]. Kaijuanyi (Seeking Medical Advice), 2017(8):61-62. DOI:10.3969/j.issn.1007-2950.2017.08.042.

Content Production

Editor: Yang Yali

Map: Eastern Zhou Dynasty