Knees rattle when squatting up? May be the meniscus is damaged, two steps will help you improve
When exercising, you will inevitably get injured, and the most vulnerable are the elbow and knee joints. When performing arm flexion and extension training, sometimes the excessive locking of the elbow joint causes the elbow joint to wear and even become inflamed, so the elbow joint is more likely to be injured. Joints can also wear out, leading to injuries.
One of the main reasons is probably that there is no warm-up exercise before exercising, resulting in stiffness of the 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, the patella and the femur. It has two joint structures, including the patellar joint and the tibial joint.
- Introduction to the knee joint
The meniscus is located between the two bones and connects the patella to the tibia. The meniscus is also the most easily injured part, and most knee injuries are related to the meniscus.
Many people's knee meniscus injury occurs in the cavity of the knee joint. Generally, there will be knee joint pain and tenderness in the knee joint. When performing different sports, the knee joint will make a popping sound. Many people will have a popping sound in the knee joint, mainly because there is air or fluid in the knee cavity.
① The knee joint space becomes smaller
Because there are many bad habits in life, the knee joint space becomes smaller, such as cross-legged, cross-legged, etc., which will cause the knee joint to twist irregularly, resulting in a smaller knee joint gap. Because of uneven force, the pressure on the meniscus is excessive. large, causing damage to the meniscus.
② Too much weight on the knee
When we perform barbell squats, the muscles of the body can already bear the heavy weight of the barbell, and the knee alone is not stretched. When performing heavy barbell squats, the knee joint is constantly worn out, which causes the pressure on the knee joint to increase, and the meniscus is damaged.
③ Long-term inactivity
There is a saying that it is delicious and lazy. Slowly increasing body weight without movement of the body will cause the knees to carry the weight of the entire body. At that time, your meniscus will be damaged when you stand, so pay attention to your body fat content in time and don't get too fat.
④ Not paying attention to rest
During high-intensity training or work, if you stand for a long time, the knee joint will experience different degrees of pain. If there is a pain problem, you should rest in time and do not carry it hard, which will cause serious damage to the meniscus. If you want to avoid knee injury, then we should effectively control the amount of exercise. After the standing exercise is tired, we can do bench press barbells, abdominal crunches, etc.
⑤ Not doing warm-up exercises
Whether you are exercising before or after exercising, you should do a good warm-up exercise. Exercising allows you to stretch your joints. Only when your knees are stretched will you reduce the chance of knee damage. But it should be pointed out that doing warm-up exercises will not make your joints no longer damaged, but only reduce the probability of damage. If various behaviors such as incorrect posture occur, the knee joint will still be damaged.
⑥ Failure to supplement nutrition in time
There is an old saying that "you eat where you eat" is not unreasonable, so you should supplement calcium in time during high-intensity training. Ribs are a good choice. It is rich in calcium and many kinds of nutrients. The 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 injury to the knee joint, we must do a good warm-up exercise before exercising. Only by doing a good warm-up exercise can the muscles and bones stretch and meet the training with a better body.
Action 1: Squat against the wall
Squatting against the wall can exercise the quadriceps, and the quadriceps is an important muscle to protect 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 lateral bone of the quadriceps is stronger than the medial bone.
Because of the imbalance of power between the two sides, the patella can become crooked, causing pain in the knee joint. Squatting against the wall can effectively enhance the strength of the medial head of the quadriceps femoris and rectus femoris, while the quadriceps femoris mainly protects the knees, so squatting against the wall can effectively reduce the damage to the knee joint.
The squatting time is not as long as possible, and the angle is not as large as possible. First of all, pay attention to the angle of squatting against the wall should not be greater than 90°. If the angle is too large, it is often unsupported. Start with a small angle and gradually increase the angle over time. Second, it is best not to exceed one minute.
Suggestions for squatting against the wall: Divide into four groups, each group for 30~40s, with a 20s rest interval.
Action 2: Pedaling in the air
The posture of riding a bicycle in the air must be correct, otherwise it will damage the knee joint.
① The movement is slow and should not be too fast. If the knee joint makes noise, reduce the range of pedalling.
② The entire back is flat, do not tilt your head.
③ Do it one hour after eating, the legs may press on the abdomen.
④ The pedalling range should not be too large, which may cause the pelvis to tilt forward.
In short, the posture of pedalling in the air must be correct, otherwise it may damage the knee joint. There are also aerial pedalling can not only exercise the knees but also play the role of stovepipe. This air pedaling must be insisted on, if it is abandoned 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 knees are not recommended to train heavy-duty movements, such as barbell squats. You can choose light weights for squatting. At the same time, the body's nutrition must be replenished in time. If the knee joint is damaged, pork ribs are a good choice.
In short, no matter what exercise you do, you must stick to it under the premise of ensuring the correct posture.
#Fitness and health talk slowly#