Whether going up and down stairs often is completely beneficial to the leg joints

Moderate exercise is beneficial and harmless.

As the saying goes, "people start from their legs" and "people grow old before they grow old". There is a good reason for this.

Climbing stairs is several times more active than walking or running on flat ground, and it has both running and jumping skills, and it also has the effect of countering the magnetic force of the earth. Therefore, climbing stairs can not only increase the range of motion of the hip joint, but also exercise the elasticity of the ligaments and tendons of the lower limb muscles to achieve the effect of strengthening muscles and bones. According to measurements, a person consumes 100 kcal of energy when meditating, 200 kcal for walking, 550 kcal for swimming, and 1,000 kcal for running and pedaling stairs"Panacea"。

The benefits of stairs are:

1) Enhance cardiopulmonary function, smooth blood circulation, maintain the health of the cardiovascular system, and prevent the occurrence of hypertension.

2) Consuming more calories can play a good role in hindering the formation of obesity. It is estimated that climbing stairs in the same time consumes 2 times more calories than playing badminton, 4 times more than playing table tennis, and 3 times more than walking, which is basically the same as mountaineering.

3) It helps to maintain the flexibility of bones and joints, avoid rigidity, and enhance the strength of ligaments and muscles. There was an 8-year follow-up survey, 26 subjects who were 56 years old and had basically the same physical condition, and the results showed that none of the 26 people who insisted on climbing the stairs had leg joint disease, healthy muscles and strong steps; Another 26 people did not participate in sports, 12 people felt cold and numb legs, and 14 people suffered from arthritis and joint stiffness.

4) Climbing stairs consumes a lot of physical strength, people are easy to be hungry, and their appetite becomes better, which can enhance the function of the digestive system. In addition, due to repeated exertion in the abdomen, intestinal peristalsis is intensified, which can effectively prevent constipation.

5) Make the nervous system in the best state of rest, which is conducive to sleep and avoids anxiety. Scientists have also selected 20 (32 years old) company employees with basically the same physical condition for follow-up testing, the first 10 insisted on climbing stairs for 2 years, and no one had insomnia and neurasthenia; Of the bottom 10 who did not climb the stairs, 7 suffered from insomnia and neurasthenia.

Running the stairs is a fitness method for all ages, which is not affected by the weather, does not take too much time, and does not have to pay a penny. Even to get to work and home, avoid the elevator as much as possible and climb with your legs"Peaks"。This kind of fitness, **, beauty in one of the exercise, compared with other fitness methods is not inferior, so it is more and more popular with urban people, is expected to become one of the national fitness projects.

Of course, when we participate in this sport, we must be scientific, do what we can, step by step, and not be reckless, especially those with knee joints, ligaments, soft tissue injuries, and inflammation are not suitable for this urban warm-up project.

For stair climbing, many people think it is a good way to exercise, indeed, it has certain benefits for physical health, but not everyone is suitable for this exercise, at the same time, we must also pay attention to reduce the injury of stair climbing.

Stair climbing has many advantages such as enhancing cardiopulmonary function and consuming calories, but the damage to the body is too serious to outweigh the losses. Taking a person weighing 60 kg as an example, the knees on both sides of the road bear 60 kg of weight, but the knee weight is as high as 240 kg when climbing the stairs, which is equivalent to carrying a piano. And the faster you go, the more pressure you put on your knees.

When climbing stairs, the knees also have to move back and forth, twist laterally, and cause wear and tear on the soft tissues of the meniscus and other joints. The following groups of people are advised not to climb stairs: pregnant women or people who are overweight; People with degenerative arthritis; People with patellar valgus problems; people with O-legs; People with cardiovascular disease; People over the age of 40 who have deteriorating function of various parts of the body.

If you have to climb, don't worry too much, experts have several suggestions that can reduce knee damage:1Don't lift heavy objects.

If you are carrying heavier objects, you can take a break, lift it in different steps, or wear knee braces every half a story to provide support for your joints. 2.Good up and bad down.

If there is a problem with one of the knees, you should go up with your good feet first when you go upstairs and go down the stairs with your bad feet first, and use the quadriceps muscles of your good feet to support your body and reduce the wear and tear on the knee joints of your bad feet. If you have problems with both feet, hold on to the armrests, one step at a time, and use the strength of your hands to reduce the pressure on your knee joint. 3.

Wear flat shoes. When wearing high heels, the center of gravity will move forward and deviate from the center, in order not to make the body fall forward, the knee joint will do compensatory bending, so the muscles and ligaments are all tense to maintain stability, which hurts the knee joint greatly, so it is best to change to a pair of flat shoes when you need to climb the stairs.

Go down the stairs.

When going down the stairs, one leg has to bear twice the usual weight, which is easy to damage the knee, and the knee joint bears double the weight when going up the stairs, and bears double the weight when going downstairs, and the pressure is much greater. It is very easy to put pressure on the patellar joint, and it is easy to cause pain between the cartilages for a long time.

Try to slow down the speed when going up and down stairs and going up and down the slope, you can try to turn sideways 45-90 degrees, try to use handrails when going downhill, and the elderly can use crutches more to reduce the weight pressure on the knees.