Knee Love in Different Age Groups
“Knee Love” in Different Age Groups
The knee joint is the most complex large joint of the human body. It consists of three groups of bones, four groups of ligaments, and two washers. Only joint cooperation can maintain the stability of the knee joint. Any error in any “part” will affect people’s normal actions.
Because of the complex structure and heavy burden, knee joint injuries occur from time to time at all ages.
Professor Zhao Jinzhong, Department of Orthopaedics, the Sixth People’s Hospital Affiliated to Shanghai Jiao Tong University School of Medicine, suggests that loving knee joints should be based on the characteristics of different age groups.
Adolescents: Warm up before exercise. Adolescent knee cartilage, ligaments, and meniscus are in a golden state. Improper exercise is the main cause of knee injury.
Professor Zhao Jinzhong of the Department of Orthopaedics of the Sixth People’s Hospital told reporters that compared with professional athletes, ordinary sports-loving adolescents are more prone to knee injury, and the former cruciate ligament injury was the most common.
In order to protect the knee joint, adolescents must not ignore the warm-up exercise before exercise.
The stability of the knee joint depends on the integrity of the ligaments and the coordination of the muscles.
Once the warm-up is not enough, when the muscles and ligaments are needed to protect the knee joint, the muscle response will not be in place, and the protection will not be provided in time. The anterior cruciate ligament will be vulnerable to excessive force and cause damage.
In addition to insufficient warm-up awareness, lack of protection awareness and skills to protect knee joints are also the main causes of joint injuries.
Anterior cruciate ligament injury is most likely to occur when taking off and landing and turning sharply. The correct method is to keep the forefoot on the ground while flexing the knees and hips.
Sport-loving is a teenager’s nature, but if you have congenital developmental abnormalities, it may not be suitable for a certain sport.
For example, patients with unstable kneecaps are not suitable for exercises that require squat squat force; patients with meniscus deformities are not suitable for long-term weight-bearing labor; patients with congenital ligament relaxation are not suitable for sports that require emergency stop and rapid turn movements.
Therefore, for adolescents who like sports, it is necessary to first understand their physical conditions and consult a doctor.
Middle-aged stage: Exercise should not be tempted by whim to reach middle age, and often pay more attention to fitness.
Professor Zhao Jinzhong said that in the clinic, patients who often feel a pain in the knee due to a movement, most of them are caused by knee injuries caused by long-term exercise squats, crouches or one-time excessive exercise.
The articular cartilage and meniscus of middle-aged people have degenerated to some extent.
Not only does the cruciate ligament degenerate, but it is also rubbed by osteophytes in the vicinity.
Inappropriate exercise, even leisure sports, may go against the wish and cause injury.
Therefore, middle-aged people should pay attention to the following points in sports: First, do not advocate bodybuilding training.
Bodybuilding training is for the training of certain muscle masses. It does not help the overall training of the limbs, but will cause damage to the ends of tendons and cartilage.
Secondly, it is best not to do squat and climbing training.
Because the knee joint is half-squat, especially one-knee weight-bearing half-squat, the sacrum joint must bear three times the weight of the weight. The more you do the squat, the faster the sacrum joint will degenerate.
In addition, the sacral cartilage can also be subjected to excessive stress when going up and down stairs, up and down stairs, and climbing mountains.
Those who use mountain climbing or stairs as a sport often lose more than gain. In the long run, they will have difficulties climbing mountains and climbing stairs.
Furthermore, the movement of middle-aged people must pay attention to step by step.
If you don’t exercise all year round, you suddenly have a whim and exercise for a few hours. As a result, people with joint pain for months or even years are present.
Middle-aged people are more suitable for low-load training of joints, such as sitting knee flexion, cycling, swimming, etc.
Ageing stage: Bone spurs do not need to be “grinded” deliberately. Some older people have such a misunderstanding that they think that exercise will accelerate the aging of the knee joint.
In fact, with age, the knee joint will naturally degenerate, but moderate and reasonable exercise can effectively delay the rate of joint degeneration, especially the articular cartilage can only obtain nutrition from the joint fluid during exercise.
Corresponding to “non-movementists” is “excessive movementists”.
Knee joint pain is a common disease of the elderly. Bone spurs are habitually considered to be the “culprit” causing pain. In order to “wear away” the bone spurs, some elderly people deliberately strengthen exercise.
Professor Zhao Jinzhong emphasized that bone spurs are not the main cause of aging and pain in knee joints, so there is no need to “grind.”
The pain caused by joint aging is mainly caused by the wear of articular cartilage. A large amount of exercise will not only “abrade” the bone spurs, but will also exacerbate the wear of residual cartilage.
The state of articular cartilage in each elderly person is different, and the appropriate exercise method and intensity are also different.
Therefore, corresponding medical examinations and consultations are necessary.
In order to delay joint aging and alleviate the symptoms caused by joint aging, the elderly are suitable for some knee flexion, sitting, cycling, and swimming, but they are not suitable for long-term walking and running.
Elderly people are forbidden to do knee flexion (hip) flexion before and after shaking the knee joint. This exercise will exacerbate the wear of joint cartilage and cause sudden pain.
”Knee Love” Must Read 1.Avoid overwork, reduce weight bearing, avoid repeated flexing of knee joints such as going up and down, running, climbing, etc., and avoid sprains.
Do not wear high heels when walking long distances. Wear thick but flexible soft-soled shoes to reduce the impact of the knee joint.
Before physical exercise, you should prepare for the activity, slowly stretch your knee joint, and allow the knee joint to move fully before participating in the counter-attack.
When riding a bicycle, adjust the height of the seat. It is advisable to sit on the seat with your two feet on the pedals. Your legs can be straight or slightly bent.When you pedal hard, you have a bad effect on your knee joint.
The knee joints must be extra warm to avoid cold and slight irritation. Especially young women are best to avoid wearing short skirts in autumn and winter.
Those who are too obese should lose weight, otherwise it will increase the burden on the knee joint.