Five bad habits destroy your knees
❶ no weight control
Let the numbers tell you, what does the knee bear every day?
When lying down, the weight of the knee is naturally 0; when standing up and walking, the weight of the knee is 1-2 times of the body weight; when going up and down slopes or up and down stairs, the weight of the knee is 3-4 times of the body weight; when running, the weight of the knee is 4 times of the body weight; when playing ball, the weight of the knee is 6 times of the body weight; when squatting and kneeling, the weight of the knee is 8 times of the body weight!
As you can imagine, the fatter the person is, the poorer the knee is, so please control your weight properly.
I don't exercise at ordinary times, but I overdo it suddenly
For those who lack exercise, the muscles supporting joint activities are naturally underdeveloped. If you suddenly do excessive and inappropriate sports (such as climbing mountains with relatives and friends on weekends) or have a fierce competition (we call "weekend athletes"), your knee joint may ache. Why does it hurt? It's not far from you to get tired or have potential injuries because of excessive muscle movement.
To squat or stand for a long time
People who need to stay in squatting position or stand for a long time and often work with heavy load, the knee joint is under continuous stress. Therefore, it is suggested that squatting workers (such as welders) should find a small bench to sit and work, and those who have been standing for a long time (such as teachers) should walk around properly in the work to relieve the fatigue of knee joints, while some porters should save and borrow force (such as by mechanical means).
I love wearing high heels and muffins
Many beauty loving women like to wear high-heeled (heel more than 5cm) shoes or muffin shoes. Although the shoes are beautiful, the knee joint load is also great at this time, and the long-term injury also follows, in addition, it is more likely to cause other injuries (such as sprain). It also reminds people who love sports to choose sports shoes with soft sole and good support, wrapping and comfort, but it is not the more expensive the better.
Don't pay attention to strength training
Many people don't pay attention to strength training. They think that wearing a kneepad is good for everything. In fact, the protection of any external force is not as reliable as the protection of their own muscles. What is strength training? Strength training is a kind of exercise method which can improve the strength, endurance and shape of muscle group through multiple times, groups and rhythmic weight-bearing exercises. Such as weight squatting, push ups, dumbbell exercises and other exercises.
Six movements protect the knee joint, better than kneepad
Remember, strong muscles protect the knee joint 100 times better than kneepad.
Squat on the wall
Back against the wall, feet knees and slightly wider than the shoulder, toes forward slightly outward open, slowly squat (knee tip can not exceed the toes, otherwise it will cause pressure on patella cartilage and meniscus). Place your weight between your legs and feel like sitting in a chair. It is suggested that the angle of squat should be varied, such as 30 °, 45 °, 60 °, but not more than 90 °. At the same time, pay attention to the principle of no pain when practicing each angle. (angle refers to the angle between the extension line of small reverse leg and thigh).
Keep to exhaustion every time, repeat 3-5 times, rest for half a minute. Can easily complete a certain angle training can be advanced to the next angle. You can also increase the load and difficulty at this angle.
❷ knee flexion exercise (with elastic band)
In sitting position, the knees are naturally bent, the feet are off the ground, one end of the elastic band is fixed, and the other end is fixed at the ankle. Slowly pull the leg back to the maximum angle and tighten the elastic band.
Tension the elastic band firmly every time, keep for 5 seconds, relax for 5 seconds, repeat for 10 times as a group, 2-3 groups / day.
Deep squat with fork step
The front and back of the two legs are open, hands are akimbo, the back is straight and slightly forward, the knees are bent slowly to make the legs vertical to the ground, the front and simultaneously move their center of gravity to the supporting legs, maintain for 5 seconds, and then return to the starting position, repeat in turn, and the two sides retreat in turn.
Each side 15 times / group × 2 group, can easily complete the two groups of training, you can consider the hand to increase the weight (dumbbell) to increase the intensity of training.
