Jumping rope 4,000 times a day can lead to serious injuries, and you may be the next one to get hurt!

Recently, a piece of news about skipping rope has topped the hot search list. The news said that a woman skipped rope 4,000 times a day to lose weight, which caused her meniscus and ligament to be torn.

Knee injuries are not uncommon. Our knees are mainly composed of bones, (articular) cartilage, and auxiliary soft tissues (ligaments, menisci, etc.). Knee pain is first caused by muscle strain, which in turn causes some wear and tear on the articular cartilage.

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As we age, the frequency of joint use increases, and the articular cartilage will gradually wear out and degenerate, leading to symptoms of osteoarthritis such as cartilage damage and bone hyperplasia (bone spurs), which is what we often call joint aging.

The main causes of knee injuries are:

1. Acute injury: caused by direct or indirect violent injury, such as car accidents, falls from heights, falls, etc., resulting in patellar fractures, joint ligament tears, etc.

2. Bacterial infection. Common in people with low immunity. In addition, acupuncture and tooth decay may also cause joint infection.

3. Meniscus injury: Commonly caused by strenuous labor and exercise.

4. Senile bone disease: As elderly patients age, their joint cartilage ages and wears out.

5. Others. Including autoimmune diseases, lumbar disc herniation, gout, etc. that cause knee pain.

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Some of our common bad habits can also aggravate knee injuries:

1. Sitting for a long time: affects the circulation within the joints, and the articular cartilage cannot be fully lubricated and nourished.

2. Standing or walking for a long time: causes fatigue of soft tissues around the knee joint, such as muscles and ligaments.

3. Obesity and overweight: increase joint pressure and accelerate joint wear.

4. Excessive amount or intensity of exercise: muscle strain, decreased stability and injury.

5. Regularly engage in stair and mountain climbing exercises: repeated flexion and extension of the knee joint increases wear between the patella and femur.

6. Kneeling, squatting, bending knees, and sitting on a low bench frequently: increases the load on the knee joints.

7. Inappropriate shoes: For example, women who often wear high heels or flip-flops will experience changes in posture during activities, which will lead to changes in the load line during knee joint activities, causing wear and tear on the knee joint.

How can we protect our knee joints?

1. Control your diet and maintain a reasonable weight

The knees are responsible for supporting the largest load of the entire body weight, so you must maintain a normal weight to avoid increasing the weight on the knees. Therefore, your daily diet should be low in oil, fat, and calories. Eat more fruits and vegetables and avoid high-calorie foods.

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2. Use your knees properly

Regular exercise can exercise the strength of our knees, thereby increasing the pressure resistance of the knee joints and slowing down the wear of the joints, but we should try to avoid strenuous exercise and excessive squatting and standing.

Warm up thoroughly before exercise, move your knee joints, relax your muscles, and wear knee pads if necessary.

3. Exercises to improve knee health

Reasonable strength training of the muscles around the knee joint can improve the stability of the knee joint, thereby slowing down degeneration and reducing the occurrence of knee joint injuries.

Squat jump, squat and jump, then keep balance on the ground; walking lunge, take a step forward with one foot, then squat, repeat the exercise 3-5 times in a row; side lunge, take a step to the left and right with each foot respectively, then squat, repeat the exercise 3-5 times in a row, so as to strengthen the body's flexibility and muscle strength training.

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4. If you feel any discomfort in your knee, stop immediately and seek medical attention

When acute pain occurs in the knee, stop exercising immediately to avoid aggravating the injury to the affected area, and seek medical attention promptly. During the recovery period, reduce the amount of exercise appropriately and avoid strenuous exercise.

Information is collected from Health Times, China Family News, I Am a Great Doctor official microblog, CCTV Life Circle

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