What exercise hurts your knees the most? You definitely didn’t expect…

Once you sit down, how long do you sit? 1 hour? Several hours? Or a whole day? If so, then I'm going to tell you something that may surprise you: sitting for a long time may be one of the most harmful actions for your knees! Yes, you heard it right. You may find this a little incredible, but it is actually a very simple truth. Next, let me explain it to you!

How prolonged sitting destroys your knees

First of all, we must understand that sitting for a long time is an unhealthy lifestyle habit. Sitting for a long time will slow down the blood circulation of the lower limbs, affecting the normal blood supply to the knees, causing the knee joints to be in a state of ischemia or hypoxia. Over time, this will cause discomfort symptoms such as local swelling and pain, resulting in certain damage to the knees.

Sitting for long periods of time can also cause leg muscles to atrophy, making the knee joint less stable and more susceptible to wear and tear. This can not only cause knee pain, but can also affect daily activities.

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In addition, some habitual actions in daily life, such as crossing your legs, can also cause damage to your knees, because crossing your legs will cause the knee joint to remain in a twisted state, and will also increase the pressure on the internal structure of the knee joint, causing increased wear and tear of the cartilage and nutritional disorders, thus increasing the chance of osteoarthritis in the knee joint.

In order to protect their knees, people need to avoid sitting for long periods of time and get up and move around once an hour. In addition, it is also important to maintain a correct sitting posture. You should sit up straight with your feet on the ground and place pillows on your back and neck to increase comfort. In addition, proper knee joint exercises are also necessary. Simple exercises can be used to enhance the stability of the knee joint.

In short, protecting your knees needs to start from the little things in life. Correcting the bad habit of sitting for a long time in time, adopting the correct sitting posture and proper exercise can effectively reduce the damage to the knees.

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

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Will running frequently hurt my knees?

Regular running can indeed cause some damage to the knees, but not all running will cause damage to the knees. Here are some popular science facts about running and knees:

Running is a great form of exercise that can improve your cardiovascular fitness, build muscle strength, and improve your general health. However, if you run incorrectly or overdo it, you can end up with a knee injury.

When running, the knees need to bear the weight and impact of the body. If the running posture is incorrect or the ground is uneven, it will increase the burden on the knees. In addition, if the intensity of running is too high or the time is too long, it will also cause damage to the knees.

But whether running hurts your knees depends on how you do it. In order to protect your knees and avoid running injuries, you can take the following measures:

Correct running posture: Keep your body straight, bend your knees slightly, and lift your feet slightly when they touch the ground. Avoid landing on your heels first, which can reduce the impact on your knees.

Suitable shoes: Choosing a pair of suitable running shoes can provide adequate support and cushioning to reduce the impact on the knees.

Gradually increase the intensity of exercise: Don’t do high-intensity running training at the beginning. You should gradually increase the intensity and time of exercise to allow your body to gradually adapt.

Warm up and stretch: Performing a proper warm-up before running and stretching after running can help prevent knee injuries.

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In short, although running may cause some damage to the knees, as long as the correct measures are taken for prevention and protection, the damage to the knees can be reduced.

If you have these symptoms, it means that there is something wrong with your knee.

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:

pain

stiff

Weak knees

Redness and swelling

Decreased range of motion

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 can neither move too much nor not move at all. Moderation and appropriateness are the most important.

Audit expert: Li Zhigao

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