What to do if the knee joint is under less pressure and too much pressure on the knee during exercis

In sports, the weight bearing of the knee joint, prevention is a very key aspect, if not pay more attention, it is easy to cause strain and injury. Therefore, you must do a good warm-up exercise before exercising, and you can't rush to start strenuous exercise before the body warms up because of tight time or greed for trouble, which can easily cause sports injuries, especially for the knees.

So what is the exercise with the least damage to the knee joint?

Jogging is a great cardio exercise, but it takes a heavy strain on the knees. Running, jumping, and throwing are easy to injure the knees, and such strenuous sports require a lot of knee activity. When cycling, you can spread your weight so that your knee joints don't have to bear so much strain.

When riding, we don't have direct contact with the ground, so unlike when we run, our feet are "the ground", so the strength of the ground is almost zero for the knees.

In addition, the tires, spokes, fork and saddle are all shock-absorbed, and the use of the transmission also greatly reduces the burden on muscles and joints. Therefore, cycling is an aerobic exercise that causes less damage to the knee joint.

The best exercise is swimming, because it has the effect of buoyancy, so it can counteract the compression of the earth's gravity on the knee joint and reduce the wear and tear on the knee joint.

Yoga, walking, swimming, bench press, squat against the wall, etc., do not require standing with weights and bending legs.

The more stressful movements on the knees are squatting or kneeling.

The knee is the largest and most complex joint in the human body, and the knee joint belongs to the hinge joint, which is one of the few joints in our body that can only move in one direction. The knee joint is the largest weight-bearing joint in the human body, and the average weight of a normal person's knee joint can be 35 kg. The more weight you bear, the more likely the articular cartilage is to wear out, the tendons are more likely to be injured, and the knee joint degenerates faster.

When people are squatting and kneeling, the pressure on the knees is about 800 pounds, so it is necessary to pay attention to the protection of the knee joints, and you need to do warm-up exercises in advance when exercising to relieve the pressure on the knees. When the knee is under high pressure for a long time, the cartilage will be worn out, and when the cartilage is damaged, the knee joint will be damaged and will lose protection, and people will feel pain. In ordinary life, people try to avoid squatting or kneeling.

Ways to protect your knees

The knee belongs to the bone class, and the most common and important substance of the bone class is calcium, so to protect the knees, you can add more calcium in life, and the more calcium will be the strength of the bones. Calcium is the most important mineral for bone strength. You can get the calcium that your body needs through food.

In normal times, we can eat more milk, sardines, almonds and other foods to supplement calcium, which can meet the calcium needs of our knees.

The best way to protect your knees is to exercise properly. Although it is said that the knees are used a lot, the more wear and tear there is, it is still possible to protect the knees through a certain amount of meditation and exercise. Swimming is a great way to protect your knees.

Because swimming exercises almost every muscle and joint in our body, it can strengthen the muscles around our bones and joints, reduce the stiffness of the knees, and play a role in protecting the knees. In general, half an hour of swimming is enough.

If the exercise causes greater pressure on the knee joint, it is recommended that you can change the way of exercise, such as running is the longest exercise method, but running will produce greater pressure on the knee joint, especially if the weight is large, at this time it can be changed to brisk walking, cycling, swimming and other sports methods.

Knee injuries are more difficult, and many times the wear and tear caused by them is permanent, so you must pay attention to protecting the knee joint.

Exercise is important in persistence, but it is not necessary to exercise every day, it should be determined according to age, physique, time, habits, etc.

Generally speaking, the frequency of exercise is sufficient as long as the amount of exercise is sufficient. For example, if you are in good wear, you can exercise 3-4 times a week, and the interval between the two workouts should not exceed 3 days. If you are sick, don't bite the bullet, rest first, and wait for your body to recover before continuing to exercise, so as not to cause excessive fatigue and weaken immunity.

Climb mountains and stairs often.

Many middle-aged and elderly people like to climb mountains and climb stairs, but they don't know that when climbing mountains and stairs, the knee joint has to bear a lot of pressure, and it will also be subjected to repeated "impacts", which is easy to damage the knee joint and cause the knee joint to suffer from disease.