Neither running nor jumping, this action is actually the most harmful to the knees?

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Half squat for 10 seconds

Those of you who can still bear the pain of your knees, raise your hands!

I'm afraid many people's knees

It's no longer the same as it was back then

Jio pole will flash every time it bends

Image source: Publish

Are you still thinking about it?

I didn't do anything to offend my knees.

Why has it become so fragile?

actually

One thing you are doing now

Hurting the knee

You just don't know

This thing is - sitting for a long time

As we all know, sitting for a long time can hurt the waist and neck, but many people don’t realize that knee problems can also be related to sitting for a long time.

Shouldn't I take better care of my knees when I'm sitting and not moving my legs much? Isn't it easy to hurt the knees when running and jumping?

This requires us to add a point of knowledge. If you want to protect your knees, it is not enough to just protect the two hard knee bones, the health of the knee cartilage is also very important.

Image source: Photo Network

The role of cartilage is very critical. On the one hand, it can act as a "buffer" between bones, preventing the bones from being damaged when dealing with pressure and impact.

On the other hand, it also plays a role in lubricating the joints. The reason why we can stretch and bend our legs so smoothly is due to the knee cartilage.

However, if you want the cartilage to work and remain healthy at the same time, the nutritional supply must keep up.

So the question is, how can we supplement nutrition to joint cartilage?

To be honest, it mainly depends on you to move your legs more and let the joint cartilage move more. The process of squeezing the cartilage can deliver nutrients in the synovial fluid to the cells.

Nowadays, many people sit all day long, which is equivalent to cutting off the nutrition of the knee cartilage. Over time, the cartilage will become very loose and brittle.

Image source: Photo Network

In addition, people who sit for long periods of time often do not exercise their leg muscles, which leads to poor stability of the knee joints. This is the reason why many people feel their legs are a little unsteady when they walk after sitting for a long time.

So it is true that sitting for a long time can hurt your knees. Don’t take it lightly. You should get up and walk around more often.

When I think about it, sitting at work every day is really harmful.

Whether running hurts your knees depends on how you do it.

Although the pressure on the knees is indeed greater than usual when running, as long as the posture is correct and the intensity is not too high, there is generally no problem.

What is the correct running posture? There are four key points:

1. Lean your upper body slightly forward;

2. Pull both sides of your elbows inward;

3. Extend your front leg and place the front foot on the ground;

4. Pull in your hind leg and lift your heel.

Please note that landing on the forefoot does not mean running on tiptoe. It means that when the front leg lands, use the forefoot to land naturally for cushioning, and then the entire sole of the foot lands.

Probably like this posture↓

Image source: Photo Network

What is the normal intensity? It depends on whether your body feels any discomfort.

If you don't have the habit of exercising and your muscles are weak, and you suddenly feel like running one day, you may experience symptoms such as cramps, muscle strains, knee pain, and even cold sweats, dizziness due to lack of oxygen, and pale face. These discomforts indicate that you are running too hard and it is easy to cause soft tissue contusion of the knee.

**In short, don't do any sudden strenuous exercise! Even if you want to exercise, you should do it step by step. **Don't run 5 kilometers, 10 kilometers, or a marathon right away . Start with simple exercises first.

Common diseases of the knee joint include arthritis (such as osteoarthritis, rheumatoid arthritis) and soft tissue injuries (such as meniscus injury, anterior cruciate ligament injury).

Once these diseases occur, the symptoms are still very obvious, generally including:

1. Pain

2. Stiffness

3. Weak knees

4. Redness and swelling

5. Reduced joint mobility

Let me emphasize again! When these symptoms occur, do not blindly take countermeasures. Before you know the specific cause, reckless actions may make the symptoms worse.

For example, moderate activity can help relieve symptoms of some arthritis, but this may not be applicable to soft tissue contusions. Jumping and moving around may actually aggravate the symptoms.

In short, to protect your knees, you should neither move them too much nor not move them at all. Moderation and appropriateness are the most important.

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts who reviewed this article

References

[1] Rui Zirong, Fan Chen, Yang Hongmei, Wang Shiyu, Liu Xiaolian, Li Xiumei, Si Xiaoli. Research progress on exercise intervention for patients with knee osteoarthritis[J/OL]. Journal of Nursing Management, 1-6[2023-11-24]http://kns.cnki.net/kcms/detail/11.4716.C.20231015.1608.010.html.

[2] Liu Shisong, Yu Xiao. Prevention and treatment of knee joint injuries in sports[J]. Heilongjiang Science and Technology Information, 2010, (10): 181.

[3] Zhou Mei. A brief analysis of knee joint injuries and prevention in middle-aged and elderly people during fitness walking[J]. Science and Technology Outlook, 2014, (20): 220.

[4] Li Yue. Investigation and analysis of knee joint injuries among urban fitness runners[J]. Contemporary Sports Science and Technology, 2022, 12(19): 13-16. DOI: 10.16655/j.cnki.2095-2813.2202-1579-4780

Content Production

Editor: Zhang Fuyao

Map: Eastern Zhou Dynasty