How to protect your knee joint?

Knee arthritis is a common disease in the elderly, which affects nearly one third of the world’s adults. The incidence of knee pain in middle-aged and elderly people is very high, which seriously affects their quality of life. In fact, many of the diseases of knee arthritis have been planted at a young age, and the incidence has become increasingly young. Studies have found that when humans walk upright, gravity causes the cartilage of the knee to degenerate in their 20s. Therefore, knee pads should be started from a young age.

After the age of 22, the pituitary gland secretes growth hormone and the body stops growing. All organs enter a maintenance period and begin to age. At this time, the chondrocytes in the body also enter the maintenance period from the active period, and then slowly age. Therefore, everyone may be a “back-up force” for patients with osteoarthritis. With age, some middle-aged and older people gain weight, and knee joints are a bit unbearable under the pressure of walking on the human body. Studies have shown that for each step, the pressure on the joints is equivalent to 4 times the weight of the body, so the greater the weight, the greater the pressure on the joints. It can be said that obesity is a major killer of damage to the joints, which increases the load on the joints, which can easily lead to premature wear and degradation of the knee joint cartilage and accelerate the degenerative process of the knee joint.


Age increases can also result in muscle weakness, a decline in the “ability” of the knee to bear weight, and knee pain. The skeleton changes, the inside of the knee joint becomes narrow, and the “bite” of the knee joint tilts to one side. The inner muscle group must bear more pressure to maintain the stability of the knee joint. If it takes a long time, it will cause muscle strain.

In life, some middle-aged and old people like to exercise and choose to climb stairs and other sports. As everyone knows, when climbing stairs, the pressure on the knee joint is about 3 times that of the body’s own weight. The knee joint suffers from such pressure for a long time and is prone to knee arthritis. For those who already have a knee disease, the stairs will go up and down. Further damage to the knee joint cartilage.

Some elderly people feel that they are in good health. They neglect to guard against it, do not do inspections, and walk, run or even hike as young people do. Some elderly people do not pay attention to protecting their knees, knee pads, and cold weather do not give it warm. As everyone knows, these actions will increase the burden on their knees, increasing wear and tear.

It is recommended here that everyone should save the use of the knee joint and protect it to extend its service life.

1. Control your weight. Patients with knee arthritis due to overweight account for a large proportion of patients. The total amount of food intake of modern people is out of control, coupled with insufficient exercise, resulting in excessive joint pressure and overload. Therefore, reducing weight can greatly reduce the burden on the joints and reduce wear.

2. There is a section of movement. The joints are like machines. If they are not used regularly, they will always stop and use. They will lose their vitality, they will be prone to failure and shorten their life span. The healthiest exercise program for the joints is to perform 30 minutes of moderate-intensity physical activity per day, not less than 5 days per week. The best way to exercise is cycling, swimming and so on. When riding a bicycle, most of the body’s weight is on the buttocks and the knees are under less stress.

3. Establish a sense of joint protection. First of all, warm up before exercise, moderate exercise and stretching. If you do strenuous exercise, warm up time is not less than 10 minutes. Second, pay attention to keeping your joints warm and avoid cold and damp. Do not let the air conditioner or fan blow straight to the joints. Wear knee pads if necessary. Third, strengthen the strength of the thigh muscles, especially the quadriceps muscles (in front of the thigh muscles). Fourth, calcium supplementation, especially for women over 40 years old. When the bone is loose, the joints are prone to disease. This is just like the foundation of the house is not strong and the wall is easy to fall. Fifth, pay attention to diet, drink less, monitor uric acid indicators, to prevent the development of gout, the disease is very harmful to the joints. Sixth, whether it is walking or other sports, you must choose the right pair of shoes. A flexible, slightly thick sole, followed by a slightly thicker athletic shoe is best for the joint.

4. Avoid continuous exertion on the joint. In ordinary life, avoid too many weight-bearing people who have less leg muscle strength to climb less. When kneeling, the weight of the knee joint is 3 to 6 times of its own body weight, so the squat should be reduced as much as possible. If work needs to be frequently squat, it is better to change to a low seat, such as a small bench. If you sit and stand for a long time, you should change your posture frequently to prevent the knee joint from being strained in one posture.

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