Did you know that these "movements" can easily damage the knee joint?
1. Why is it always the knee that is injured?
This has a lot to do with the structural and functional characteristics of the knee joint. In terms of structure, the knee joint is a complex joint with multiple joints and ligaments, and its joint socket is relatively shallow, mainly relying on the surrounding joint capsule, tendon or ligament to maintain stability, and the muscles across multiple joints are more susceptible to the dual weight bearing of its joints and the movement hub of the lower limbs, and it is easy to be injured if it is not careful.
2. Does running really hurt my knees?
We must first understand that the knee joint is most likely to be injured when the running posture is improper or overloaded, and our incorrect running method exceeds the load on the knee joint, which will easily cause the running knee, which is a chronic overstrain. In addition, unscientific exercise is also an important cause of knee injuries. If you don't warm up before running, it can have a huge impact on the meniscus and even cause comminuted fractures of the patella. Incorrect running posture, too long exercise time, too large frequency, and different individual physical fitness are all factors that produce knee injuries, so incorrect running methods or excessive use of knees will lead to knee injuries, but you can't completely stop exercising, it is recommended to warm up for 5 to 10 minutes before jogging, 30 to 60 minutes a day when pure running, don't care too much about the distance, lean forward slightly during running, swing your arms naturally, land on your forefeet, keep breathing at running speed, keep breathing at running speed, keep your heartbeat a little faster, but you can talk normally。 The site is made of plastic floor, asphalt road, etc., and it is not recommended to have a cement floor.
3. Climb mountains and stairs.
The elderly, overweight people, and people with knee injuries are best not to choose the sport of climbing, and if you have knee discomfort during climbing, you should not insist on climbing the mountain. When climbing stairs, your knees will bear about three times your body weight, and if you are in the wrong position, you can easily hurt your knees and fall down. When going down the hill and down the stairs, the knee has to bear the impact of the ground in addition to its own weight, which will increase the wear and tear of the knee. It is not recommended to climb mountains and stairs as daily exercise, if you have a knee injury, go up the stairs with good legs first, and go down the stairs with bad legs first.
Fourth, the sports of skipping rope.
The risk of skipping rope to the knee joint is mainly related to the site, and the cement floor downstairs in the community is not an optional place, because it cannot provide an effective cushion for the impact force of the skipping rope when it lands, and it is easy to hurt the knee for a long time. If you choose a rope skipping sports venue, first choose a plastic floor or cement floor with plastic mats. When jumping rope, keep your feet close together when jumping, avoid bending your knees significantly, keep the jump height of 2 to 4 cm, ensure that the jump rope just passes through the soles of your feet, and shake the rope with your wrist strength to keep your big arms close to your torso.
Fifth, the posture is not right during daily riding.
If you deliberately kick the pedal or take some wrong riding posture and Xi during daily riding, it will also cause some damage to the knee. Before riding, adjust the seat height to sit down so that you can naturally press the pedals, and the pedals are at the bottom. During the riding process, the chest is raised, the head is raised, the knee joints and toes are facing forward, and the riding speed is maintained, do not suddenly increase the speed, use the thighs to exert force when riding the pedal, and use the soles of the feet to step on the pedal 1 3 in front of the pedal.