4 Small habits in life protect your knee from injury

Intermittent pressure (running, jumping) can promote cartilage metabolism without damaging cartilage.

However, repeated inflammation for a long time will increase the static pressure between cartilage, not only causing discomfort of tightness and soreness, but also causing cartilage to disintegrate gradually.

Weight and excessive work load can accelerate cartilage destruction only after cartilage destruction reaches a certain degree and skeleton deformation.

During the whole day of daily life, you can maintain and use your knees in the following ways.

Gently moving your knee joint when you get up is good for protecting your knee health.
Gently moving your knee joint when you get up is good for protecting your knee health.

1. Move your knee joint when you get up

When sleeping at night, because the body lies flat for a long time with little movement, blood circulation is slow and venous return is poor, when getting up in the middle of the night or in the morning, the knee will feel inflexible and cannot act immediately.

Many patients will also suffer from the pain of waking up in the middle of the night, not daring to move their knees or even not knowing how to place them.

At this time, remember not to get out of bed in a hurry, lie on your back or sit on the bed, slowly and repeatedly straighten/bend your knees, rubbing your knees with both hands, especially the inside of your knees, for about 3 to 5 minutes, allowing local blood circulation to improve before getting out of bed, and then you can get out of bed smoothly.

2. Slow movement when going to the toilet

After getting up, everyone’s first action is to go to the toilet, which is also the action that everyone (especially women) must repeat several times every day.

It is suggested that it is better not to install squatting toilet in the home, but to use sitting toilet instead, and try to use sitting toilet when going out.

When you sit for a few minutes and suddenly get up, it may cause your knee to get hurt too late to respond, which is also the reason why elderly people with bad knees get up slowly.

Whether squatting or sitting, the most important thing is to remember “move slowly”.

In addition, you can also hold the wall or armrest to avoid damaging your knees.

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3. Sit down slowly

No matter when sitting on a chair or sofa, the movement must be slow. It is best to hold the chair back or the edge of the table with your hand and sit down slowly. This principle applies to all movements to sit down during the day.

Maybe you don’t think you need to hold anything to sit down, but at least you should slow down when you sit down or stand up.

4. Climbing the stairs slowly

“Climbing stairs to hurt your knee” is the most common health warning you see or hear.

In fact, as long as you know how to climb, climbing stairs may not hurt your knees!

When climbing stairs, the knee is bent to straight in the stage of lower limb exertion, and there is usually no problem.

When going down stairs, the knee is stretched to bend in the stage of lower limb exertion. At this time, the knee is easy to bear more force and is easy to be injured.

There is an old saying in China that it is easy to go up the mountain and difficult to go down it.

People with knee pain should avoid climbing stairs as much as possible. If they have to climb stairs, it is recommended to take a slightly bent posture to reduce the bending angle of the knee joint and climb slowly step by step.


Almost everyone has to repeat these four movements many times a day. Please remember to “take your time” when using your knees.

Proper use of the knee will not cause injury. You need to avoid sudden sharp knee bending or sudden great knee stress.

Protect your knees so that you can have a good life.

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