Knee damage, it is difficult to do! 5 habits that hurt your knees, see if you have any

The knee joint is an important part of the human body, and it slowly ages with age. However, the aging speed of each of us is different, and it depends on whether the individual maintains it properly. If used improperly, it will cause serious damage to the knee and accelerate the aging of the knee.

As the saying goes, people grow old first. The aging of the legs actually starts from the knees. The knee is one of the most vulnerable joints in the human body. Studies have shown that the incidence of knees over the age of 40 will be as high as 29%, especially for women, the knee injury rate is higher. Therefore, it is imperative for everyone to protect their knees.

5 Habits That Hurt Your Knee

Not keeping warm

The blood flow speed of the knee joint is relatively slow. Generally, in the case of vasospasm caused by cold stimulation, the blood flow speed is slow and the blood supply is small, which will cause the metabolites and inflammatory factors in the joint to stagnate around the joint, which will eventually lead to arthritis.

In the case of cold stimulation, muscles around the joints are prone to contraction, which reduces the protection and stability of the joints of the muscles and ligaments, leading to joint dysfunction or aggravating the original symptoms. So in cold weather, warmth and knee pads are important.

Sedentary

Many people may not understand why sitting for a long time can damage the knee. Research shows that the probability of arthritis in healthy runners is 3.5%, and the probability of knee arthritis in sedentary people is 10.2%.

Because if you sit still for a long time, the blood will not circulate in the lower extremities, which will lead to insufficient blood supply to the lower extremities, which will lead to a decrease in the secretion of lubricating fluid in the joint cavity.

And sitting still for a long time will also weaken the muscles of the legs and cannot provide good support for the knees, so the degree of knee injury increases.

Not paying attention to weight control

The heavier the person, the greater the pressure on the knee joint. When lying down, the pressure on the knee joint is 0; when standing up or walking, the weight on the knee joint is 1--2 times of the body weight; if going up and down the slope or going up and down the stairs, the pressure on the knee joint is the weight. 3--4 times; if the pressure on the knee joint is 4 times the body weight when running, 6 times the weight when playing, and 8 times the weight when squatting and kneeling.

As can be seen from the above figures, the fatter you are, the greater the pressure on the knee joint, and of course the greater the damage to the knee joint. So, weight control is really important.

sudden strenuous exercise

Studies have shown that strenuous running and jumping sports, such as basketball, football, running, etc., have the greatest impact on knee joint function damage.

If a person who has not exercised for a long time, especially running, suddenly runs a long distance at the beginning, it will be very difficult for the body to bear all of a sudden, and it will cause great damage to the knees. To protect your knees, choose a brisk walk rather than running.

If you really want to run and jump, you must warm up in time before exercising, so that muscles and ligaments can be properly warmed up to reduce damage.

long-term wear of high heels

Many women like to wear high heels or platform shoes for a long time. If you wear high heels for a long time, your feet will always be leaning forward, and the muscles and joints of your legs will be in a tight state, which will seriously rub against the knee joints and damage the knees.

The higher the heel and the heavier the weight, the greater the damage to the knee and the greater the likelihood of developing knee arthritis in the future. Therefore, to reduce the time of wearing high heels, you can also gently massage the lymph nodes behind the knee joint every night to reduce the damage.

The damage to the knee joint is generally irreversible, so it is necessary to pay attention to the maintenance of the knee joint at ordinary times, and try to avoid any behavior that damages the knee joint.