The knee is the most vulnerable part of the body during exercise. Cyclists know that if the seat height is not adjusted correctly while riding, long-term riding will cause knee pain.
Other sports are the same. Protecting the knee is the prerequisite for sports. About the knee, you must know that these knee joints cannot be repaired.
In the traditional concept, mountain climbing and stairs are good aerobic exercises, which can help us exercise the muscles of the thigh and buttocks. At the same time, it can exercise our heart and lung functions.
But many famous orthopedic experts reminded me: climbing stairs and mountains is the “stupidest sport.”
Climbing stairs or climbing a mountain is a weight-bearing exercise, and the joints below the waist must bear the weight of your body, especially the knees. When the body climbs up the steps, the weight on the knees will instantly increase to about 4 times the usual.
Take a person weighing 60 kg as an example: when walking on a flat road, each knee bears 60 kg. When climbing stairs or mountains, the knee load instantly becomes 240 kg, which is equivalent to carrying a piano on each knee. Moreover, the faster the speed, the greater the pressure on the knee.
Besides, this kind of wear on the knees is irreparable! If the wear is too severe, only the joint can be replaced!
The life span of the knee joint is only 60 years
On the one hand, we need to exercise the muscles of the thighs and buttocks. But on the other hand, we can’t hurt the knee joint as the price.
Because the lifespan of the knee joint is determined by genes, most of which are 60 years, overuse will aggravate its wear and tear, and it cannot be repaired.
But experts explained that it is not difficult to solve this problem. We only need to change our exercise habits to extend the life of the knee joint:
1. Don’t run or skip rope on hard concrete
Strenuous exercise on hard ground, such as squatting, leaping, running, skipping rope, will increase the wear on the kneecap. Especially when you squat down and then stand up, the wear on the joints is greatest.
Articular cartilage is about 1 to 2 millimeters in length, and its role is to cushion pressure and protect bones from rupture. If you have to exercise on a hard floor and bounce back under the super reaction force, it will cause considerable damage to the joints and bones. It is recommended to exercise in the rubber sports field.
2. Reduce climbing, climbing, and other sports after 50 years of age
When climbing mountains and stairs, the knee joints will be under pressure 3 to 4 times more than their body weight.
Especially after the age of 50, people’s knee joints will be somewhat worn out. At this time, such exercises should be reduced. For some friends who have suffered knee joint injuries after the age of 40, pay special attention.
Orthopedic experts said: Climbing stairs or climbing mountains does have many advantages such as enhancing cardiopulmonary function and burning calories, but the disadvantages are also great, so the gains outweigh the losses. It can be replaced with a walk.
The most suitable exercise for the knee joint: swimming, cycling
For ordinary people, the most beneficial exercise for joints is swimming. In water, the human body is parallel to the ground, and all joints are basically load-bearing.
People with chronic diseases such as diabetes and high blood pressure swim more, which is good for the whole body. In order to achieve the purpose of physical exercise, you can choose swimming, cycling, gymnastics, and other light-bearing exercises.
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Knee rehabilitation: the most suitable exercise method
Whether you have knee discomfort or not, this exercise will suit you. Because of this exercise: no need to go out, no equipment, no damage to the knee, and exercise to the knee!
1. Find a chair that can be backed, sit with your hips back, and lean against the back of the chair. Put your hands behind the chair and cushion your back.
2. Put a bath towel under the thigh. You can also bundle several bath towels and towels together, as long as they are thick enough and tied firmly, the purpose is to raise the knees.
3, sit upright, back straight, feet hanging down, sway naturally in tandem. Don’t need to swing too much, just shake it easily!
This trick seems very simple, but it is very helpful for strengthening the knee.
People with old knee injuries or foot pain can use a healthy foot to drive the painful foot. The healthy foot supports the painful foot while shaking back and forth naturally. This is equivalent to rehabilitation and can gradually restore the knee to health. .