Knee injury, unable to move an inch! The 5 habits that hurt the knee the most, see if you have them

The knee joint is an important part of the human body, and it slowly ages with age, but each of us ages at a different rate, depending 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 get old when their legs get 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 rate of the knee will be as high as 29% over the age of 40, especially for women, and the knee injury rate is higher. Therefore, it is imperative for everyone to protect their knees.

The 5 habits that hurt the knee the most, see if you have them

Didn't keep warm

The blood flow in the knee joint is relatively slow. Generally, in the case of cold-stimulated vasospasm, the blood flow is slow and the blood supply is small, which will cause metabolites and inflammatory factors in the joint to stagnate around the joint, eventually leading to arthritis.

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

Sedentary

Many people may not understand why sitting for a long time can damage the knees. Studies have shown 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 for a long time, the blood in the lower limbs will not circulate, causing insufficient blood supply to the lower limbs, which will lead to a decrease in the secretion of lubricating fluid in the joint cavity. If the knee joint is not lubricated enough, it will be prone to wear and tear after a long time.

Moreover, 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 damage will increase.

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; if you stand up or walk, the load on the knee joint is 1-2 times your body weight; if you go uphill or up and down stairs, the pressure on the knee joint is equal to your body weight 3--4 times; if the pressure on the knee joint is 4 times the body weight when running, the load on the knee joint is 6 times the body weight when playing, and the load on the knee joint is 8 times the body weight when squatting and kneeling.

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

sudden violent movement

Studies have shown that some 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 difficult for the body to bear it all at once, and it will cause great damage to the knee. To protect your knees, choose brisk walking instead of running.

If you really want to do running and jumping exercises, you must warm up in time before exercising, so that the muscles and ligaments can be properly warmed up to reduce injuries.

wear high heels for a long time

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

If the heel is higher and the weight is heavier, the damage to the knee will be greater, and the possibility of knee arthritis will be greater 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 damage.

Knee joint damage is generally irreversible, so it is necessary to pay attention to the maintenance of the knee and try to avoid behaviors that damage the knee joint.