What are the "bad Xi" habits that damage the knee?
1. Excessive exercise.
Excessive exercise usually refers to the intensity of exercise in a short period of time, usually little or little exercise, suddenly a significant high-intensity exercise, or continuous gradual increase in exercise, such as a 60% increase in the amount of running in the past week compared with the average weekly running volume in the past month, the knee joint is prone to injury and pain.
Excessive exercise can also refer to the long-term accumulation of excessive exercise, and some people repeatedly do activities with large burden on the knee joint for a long time, such as long-distance running, going up and down stairs, climbing, various ball games, etc. Long-term excessive exercise will accelerate the loss of synovial fluid in the joint, weaken the functions of lubrication and buffering, and cause severe wear and tear of the articular cartilage, which will cause inflammation of the soft tissues around the joint and cause knee pain.
Second, the exercise method is not suitable, and the warm-up before exercise is not sufficient.
In our daily exercise, the knee joint is only half the body weight when walking and cycling, the knee joint is 4 times the body weight when jogging, the knee joint is 3 to 5 times the body weight when going up and down stairs or going uphill and downhill, the knee joint is 6 times the body weight when playing, and the knee joint is 8 times the body weight when squatting and kneeling. If you don't warm up enough before exercise, it can lead to muscle tension in the hips or lower limbs, resulting in an imbalance in the knee joint, decreased coordination of movements, or a lack of lubrication in the joint, which can increase the risk of injury or induce post-exercise pain.
3. Sedentary lifestyle.
One study found that the incidence of arthritis in fitness runners was 35%, while the incidence of arthritis in sedentary people is as high as 102%。This is because we sit for a long time in office or life, and the cartilage of the knee joint will gradually lose nutrients. If you do not exercise for a long time, the muscles and ligaments around the knee joint will be weak, and the stability and coordination of the joint will decrease, which will aggravate the injury and pain of the knee joint, so it is necessary to exercise properly to prolong the life of the knee, but the premise is to master the scientific method to avoid unnecessary injury. Even if you have knee pain, you should exercise appropriately, avoid some sports that obviously put pressure on the knee joint, increase the protection of the knee joint during daily exercise, wear knee pads and other protective gear during strenuous exercise, stop exercising and relax when you are unwell, and pay attention to keeping warm to avoid getting cold.
4. Sit cross-legged for a long time.
When sitting cross-legged, the knee joint is in a flexed state, and under the action of gravity, it will withstand the force of sinking, resulting in uneven force on the inside and outside. Over time, the knee joint is also prone to deformation. If you want to change this Xi or can't help it, bend only one leg at a time, try to be natural and comfortable, don't lean forward for a long time, or put the whole body strength on the foot side to squeeze down, which can reduce the damage to the knee to a certain extent.