Knee sound when squatting? It may be that the meniscus is damaged, two steps to help you improve
When exercising, the body will inevitably be injured, and the most vulnerable ones are the elbow joint and knee joint. When performing arm flexion and extension training, sometimes the excessive locking of the elbow joint will cause the elbow joint to wear and even become inflamed, so the elbow joint is more likely to be injured. Joints can also wear and tear, leading to injury.
The most important reason is that there is no warm-up exercise before exercise, resulting in stiff joints, and it is easy to be injured during physical exercise. When exercising, joints are the most important, even more important than muscles, so protecting your joints is one of the things you must do in fitness. So how can we protect the knee joint?
By reading this chapter, you will learn:
Know your knee joint;
How to protect the knee joint;
Warm-up exercises to protect the knee joint;
The knee joint is one of the weakest joints in the human body. It consists of the tibia, patella and femur. It has two joint structures, including the patella joint and the tibial joint.
- Introduction to the knee joint
The meniscus sits between the two bones that connect the patella and tibia. The meniscus is also the most vulnerable part, and most knee injuries are related to the meniscus.
Many people have injuries to the meniscus of the knee joint, which occurs in the cavity of the knee joint. Generally, there will be pain in the knee joint, tenderness in the knee joint, and popping sounds in the knee joint when performing different exercises. Many people's knee joints will pop, mainly because there is air or fluid in the knee cavity.
① Reduced knee joint space
Because there are many bad habits in life that lead to the narrowing of the knee joint gap, such as cross-legged, cross-legged, etc., will cause irregular distortion of the knee joint, resulting in a narrowing of the knee joint gap, because of uneven force, resulting in excessive pressure on the meniscus Large, causing damage to the meniscus.
② Excessive load on the knee
When we perform barbell squats, the muscles of the body can already bear a large weight of the barbell, but the knees alone are not stretched. When performing heavy barbell squats, the knee joint is constantly worn, which leads to increased pressure on the knee joint and damage to the meniscus.
③ Do not exercise for a long time
There is a saying that is delicious and lazy. Slowly increasing body weight without moving the body will cause the knees to bear the weight of the entire body. At that time, the meniscus will be damaged even if you are standing, so pay attention to your body fat content in time and don't be overweight.
④ Not paying attention to rest
During high-intensity training or work, if you stand for a long time, you will experience varying degrees of pain in the knee joint. If pain occurs, rest in time and do not carry it hard, as it will cause serious damage to the meniscus. If we want to avoid knee injuries, we should effectively control the amount of exercise. After we are tired from standing exercises, we can do bench press barbells, abdominal crunches, etc.
⑤ Failure to do warm-up exercises
Whether it is before or after exercising, you should do warm-up exercises first. Fitness can allow you to stretch your joints. Only when your knees are stretched can you reduce the chance of knee damage. But it should be noted that doing warm-up exercises does not prevent your joints from being damaged anymore, but only reduces the chance of damage. If the posture is incorrect and other behaviors occur, the knee joint will still be damaged.
⑥ Failure to supplement nutrition in time
There is an old saying that "what you eat to make up for you" is actually not unreasonable, so when performing high-intensity training, you must supplement calcium in time. Ribs are a great option. It is rich in calcium and many nutrients. Among them, ribs are rich in protein, fat and vitamins, so if you want to prevent knee joint damage or knee joint damage, you can eat more ribs.
In order to avoid damage to the knee joints, we need to do warm-up exercises before exercising. Only by doing warm-up exercises can the muscles and bones be stretched, so that we can meet the training with a better body.
Action 1: Squat against the wall
Squatting against a wall works the quadriceps, an important muscle that protects the knee joint. It also stabilizes the knee joint. There are many causes of knee pain, a large part of which is due to the misalignment of the patella, and the reason for the misalignment of the patella is that the strength of the lateral bone of the quadriceps is greater than that of the medial bone.
Due to the imbalance of forces on both sides, the patella will be tilted, causing knee pain. Squatting against the wall can effectively enhance the strength of the medial head of the quadriceps and the rectus skeletal muscle, while the quadriceps mainly protect the knees, so squatting against the wall can effectively reduce knee joint damage.
The squatting time is not as long as possible, nor is the angle as large as possible. First of all, pay attention to the angle of squatting against the wall not greater than 90°, if the angle is too large, it will often fail to support. Start with a small angle and slowly increase the angle over time. Secondly, it is best not to exceed one minute.
Suggestions for squatting against the wall: Divide into four groups, each group performs for 30-40 seconds, and rests at intervals of 20 seconds.
Action 2: pedaling in the air
The posture of cycling in the air must be correct, otherwise it will damage the knee joint.
① Move slowly, not too fast. If there is noise in the knee joint, reduce the pedaling range.
② The whole back is flat, don't tilt your head.
③ Do it an hour after eating, the legs may press on the abdomen.
④ Do not pedal too much, as it may cause the pelvis to tilt forward.
In short, the posture of pedaling in the air must be correct, otherwise it may damage the knee joint. There is also air pedaling, which can not only exercise the knee joint but also play a role in thinning the legs. You must persist in this air pedaling, if you give up halfway, it is likely to have a rebound effect.
The knee joint is one of the weakest joints in the human body. People with stiff knee joints are not recommended to train heavy-loaded movements, such as barbell squats. You can choose a light weight for squats. At the same time, the nutrition of the body must be supplemented in time. If the knee joint is damaged, ribs are a good choice.
In short, no matter what kind of exercise you do, you must stick to it under the premise of ensuring correct posture.
#Fitness health slowly talk#