As the saying goes, "the old roots of trees wither first, and the old legs of people fall first." the earliest fault of the legs appears on the knees. The wear of knee joint is inevitable and irreversible. When you lie on your back, the weight on your knees is almost zero; when you stand and walk, it's 1-2 times your weight, 4 times your weight when you run, and 8 times your weight when you squat and kneel. The knee supports the weight of the whole body with only a narrow contact surface. Although the knee joint is so strong and durable, in fact, it will also experience the process of growing, reaching the peak, starting to wear, aging and degradation.
Xu Qiming, an orthopedic doctor at Peking Union Medical College Hospital, pointed out that kneepad should start at the age of 20. The roots of knee problems have been planted at a young age. The worse living habits are, the more likely they are to get sick. It has been found that in our 20s, the human knee joint cartilage degenerates due to gravity. Therefore, kneepad should start from the age of 20.
If you want to keep your knees from suffering, please pay attention to the following details of life:
Control the weight and reduce the burden of knee joint.
Patients with knee arthritis caused by overweight account for a large proportion of the population. More and more obese people, if the amount of exercise is not enough, it will lead to too much pressure and load on the joints, making the joints overburdened. For every 5 kg of weight loss, the risk of arthritis can be reduced by 50%. It is suggested to change bad living habits, control food consumption, choose meals with less oil and salt, and exercise moderately.
The female kneepad should take advantage of the time and often bask in the sun.
Clinically, it is found that the proportion of women suffering from knee arthritis is much higher than that of men. This is because after menopause, a large amount of estrogen in women's body decreases, the whole body bone loss accelerates, and cartilage becomes thin, brittle and wear-resistant. The protection of women's knee joint lies in early start and long persistence. In addition to the necessary exercise, we should also frequently bask in the sun, activate vitamin D in the body, absorb and use calcium and phosphorus, and help the bones to be strong.
Reduce climbing and long-distance walking.
In order to exercise, many people will choose mountaineering, fast walking and other ways. But if the amount of exercise is too large, it will also bring negative effects, accelerate the wear of knee joint cartilage, leading to early onset of knee arthritis. Walking exercise is simple and effective. It is suggested to choose a plastic track or grassland; control the walking speed, no more than 100 steps per minute; exercise duration no more than 1 hour; choose suitable size, moderate soft and hard sports shoes; fully warm up before exercise, etc.
Try to wear as few high heels as possible to avoid increasing foot stress.
Nowadays, women's high-heeled shoes are getting higher and higher, which leads to more stress on the feet. In order to maintain the balance of the body, people must straighten the body, tighten the knee joint, and over time lead to the degeneration of the knee joint ligament and cartilage wear. It is suggested that in addition to the special needs of women, it is better to wear flat bottomed, loose and soft shoes everyday to reduce the knee joint load. You can change a pair of flat shoes on the way to work or when you feel tired in the office.
Avoid living in cold and humid environment for a long time, and add clothes and bedding in time.
Abnormal climate change and poor living environment are important external causes of knee arthritis. When encountering haze, cold and humid weather, low temperature and high humidity will make the knee joint uncomfortable and appear ache and weak legs. It is suggested to add clothes and bedding in time according to seasonal changes, and avoid direct air conditioning in summer.
Appropriate amount of calcium can protect knee joint.
To protect the knee joint, calcium supplement is also very important. When osteoporosis occurs, joints are prone to disease. Milk and bean products, rich in calcium content, high utilization rate, should pay attention to supplement. Shrimp skin, sesame paste, kelp, walnuts, melon seeds, potatoes, etc., can increase calcium intake, but also conducive to the protection of the knee joint. More outdoor activities, more sunlight and vitamin D supplement to promote calcium absorption.
Develop good habits and reduce joint damage.
Special emphasis should be placed on the elderly, not lifting heavy objects, not climbing, lifting heavy objects, so as to avoid joint damage. It is necessary to avoid excessive exercise, especially for the elderly who suffer from disease. The body is already empty and the exercise is too intense, which not only causes joint problems, but also may aggravate the disease. In addition, the choice of shoes is also very particular. Old people's shoes must be cushioned to keep warm and avoid cold feet.
