What movements hurt the knee the most? How can I protect my knees?

Here are the 4 movements that hurt your knees the most, so reduce them to protect your knees:

1. Run on the treadmill for a long time

Many people choose to run for the sake of physical health or want to control their weight, and some people have bought a treadmill at home, but often running on the treadmill has a great damage to the knee joint. Because the treadmill is a fixed-speed running, if it is not coordinated or for people with large weight, it will be very easy to hurt the knee. Therefore, if you choose to run on a treadmill, then you should take measures to protect your knees and try to reduce running on the treadmill for a long time.

2. Climb mountains often

Many people like to climb mountains, not only to exercise, but also to enjoy the surrounding scenery, but in the process of climbing, the damage to the knee is very large. Especially in the process of descending the mountain, the body is in a state of downward thrust, so the pressure on the knee joint will become more and more great, which will lead to the aggravation of the symptoms of meniscus friction, so the damage to the knee is very large, so it is still necessary to reduce climbing. <>

3. I like to sit cross-legged

Some people like to sit cross-legged when sitting, but in the process of cross-legging, the cartilage of the knee will be under a lot of pressure. Because the entire upper body is pressed against the knee, the knee is very susceptible. Therefore, if you want to reduce knee damage and protect your knees, then you need to reduce the time you spend sitting cross-legged.

When you are usually sedentary, you must get up and move, and you must not sit like this for a long time. <>

4. Burpees

Some people will exercise by doing burpees, but if the burpees are not accurate or the amplitude is too large, then the damage to the knees is also very serious, so without the guidance of professionals, it is best to reduce the burpees this exercise, or do some methods to protect the knees when doing sports, so as to reduce the damage to the knees.

Squatting, kneeling, running, climbing, going up and down stairs. You can wear knee braces, you need to control the time of exercise, and you should warm up in advance to avoid hurting your knees.

Usually in running, high jump and throwing and other sports, special attention should be paid to protecting the knees, the elderly squatting and kneeling hurt the knee the most The best exercise is swimming and walking, and it is best to carry out sports that do not damage the knee joint, such as swimming, cycling, etc.

Warm up fully before exercising, do not overdraw your knees, pay attention to keeping your knees warm, and reduce the burden on your knees. You can swim properly and do circular knitting training.

Warm up enough before exercise to protect your knees, because when people do not exercise for a long time, the temperature of the knees is relatively low, do enough warm-up exercises before starting, so that the muscles and ligaments of the joints can be well warmed up, and the knee joints will be effectively relaxed, and then start the exercise will not cause damage to the knees. In daily life, not overdrawing the knee is also an effective protection for the knee, especially when going outdoors to climb or climb a hill, you must assess your physical strength, do not let the knee overload exercise.

Pay attention to knee warmth is also an effective way to protect your knees in daily life, usually pay attention to weather changes, when the temperature plummets, you must pay attention to the warmth of the knees, because in cold weather, the viscosity of the muscles and ligaments is relatively large, resulting in poor adaptation of the muscles and ligaments around the knee joint, which is prone to sports injuries, so in cold weather or when the temperature plummets, it is not recommended to do some soothing exercises indoors for outdoor activities, and try to protect your knees when blowing air conditioning in summer. Don't let your knees get cold.

Reducing the burden on your knees is also an effective way to protect your knees in your life. Because human overweight knees are easy to hurt, pay attention to diet and exercise in daily life, try to avoid overweight, so as to reduce the burden on the knees, can prevent knee lesions, after strenuous exercise, but also do some gentle exercises, so that the whole body muscles and knee joints slowly relax, which can not only relieve fatigue, but also prevent knee joint damage.

Insist on swimming for about one hour a day, which can speed up the blood circulation around the knees, and can increase the structural nutrition of the articular cartilage and meniscus, improve the stability of the knee joint and maintain the health of the knee joint, in addition to doing more elliptical training in daily life, insisting on 30 60 minutes a day, it can also increase the overall financial strength of the lower limbs, and can promote the secretion of synovial fluid, so that the knee can maintain a healthy state.

Do a good job of keeping your knees warm, do a good warm-up exercise before exercising, and don't exercise too much. You can do walking, tai chi, yoga, swimming, jogging and other exercises.

Don't do some too strenuous exercises, choose the exercise that suits you according to your actual situation, don't let yourself stay in a very humid environment for a long time, be sure to keep warm, and eat more foods with high calcium content, such as milk, walnuts, fish, meat and shrimp; You can do yoga, you can do tai chi, you can run, you can do baduanjin or square dance, you can do it.

We do a good warm-up before exercise: It is more important to warm up before exercise, to move the muscles, joints and ligaments, not only to make them in the best state to put into the exercise, but also to minimize the appearance of sports injuries. Before exercising, you can twist the knee joint, press the leg and raise the leg, squat, etc., and then supplement it with other warm-up exercises, do it for 5-10 minutes to make the body sweat slightly.

Wear the right shoes: No matter what kind of sport you do, choose the right equipment, especially shoes. Like running, if you run in a hard place, you need to choose a pair of shoes with good elasticity to reduce the impact of hard field on your knees during exercise.

Wear knee pads: Knee pads can play a role in keeping warm and supporting, and have a better effect on the protection of knee joints. Knee pads should not be worn too tightly, so as not to obstruct local blood circulation.

Control the intensity of exercise: Any exercise should pay attention to control the intensity of exercise, and do not overload the exercise, which will overload the knee and lead to knee damage. It is best to control the time of each exercise within 1 hour.

Increase the amount of exercise step by step: When exercising, do not increase the amount of exercise suddenly, as the knee joint will be prone to excessive pressure due to the sudden increase in the amount of exercise, resulting in knee injuries.

Master the correct exercise skills: In sports, there will be cases where the exercise is not standard or the movement is excessively forced, resulting in knee injuries due to incorrect exercise skills. Therefore, before exercising, you must master the exercise skills before starting to exercise.

Master the correct landing posture: In sports, you should grasp the posture of the foot when you land, especially during running, you can land with the middle of the foot when landing, bend the knee joint, lean forward slightly, and avoid the knee joint side forward and backward as much as possible. Knee injuries can be prevented with proper landing posture.

Proper exercise of leg muscles: Proper exercise of leg muscles during exercise can also play a role in protecting the knees. Muscles are wrapped around the bones, and the control of the muscles can directly affect the endurance of the knee.

Therefore, exercising the leg muscles can help relieve the pressure on the knee joint, thus playing a good protective role.

Running form is important, avoid the wrong running form.

So what are the common mistakes of running mistakes in everyday life::

First of all, the amount of exercise is too much, beyond your ability level. Many people are bent on losing weight quickly, and suddenly go from a state of inactivity to high-intensity training, which is very damaging to the joints. For the average general runner, if you run more than 64 kilometers per week, the injury rate will increase significantly.

Then, some people run too much, landing away from their center of gravity, with their heels on the ground and their knees straight. This can easily lead to an imbalance in the force of gravity on the joints, resulting in wear and tear of the meniscus.

There is also a lack of preparation and a lack of warm-up to start running. This makes it easy to sprain and damage the soft tissues.

Another is that continuous running lacks enough time to recover, and the muscles may be slightly damaged after exercise, or the accumulation of lactic acid, etc., if the muscles are not rested well, it is likely to cause secondary damage to the muscles.

Finally, there is a lack of strength training, and it is difficult to support long runs without strong muscle strength. Some people, especially girls, think that long muscles are not good-looking, so they just run without strength training, which cannot support long-term exercise.

First of all, we should pay attention to doing what we can, and do some exercises selectively, such as brisk walking, slow walking, forward walking, backward walking, and indoor cycling, swimming, high leg raising, and other sports are the best way to protect the knees, and they have the least damage to the knees. Mountaineering, skipping rope, climbing stairs, squatting, running, especially when descending mountains and stairs, the knee joint is under the most stress, and obese people should reduce these exercises that put pressure on the knee joint.

In addition, you can usually do more leg lifting movements to enhance the strength of the quadriceps muscles on the front side of the thigh and the biceps femoris muscle on the back of the thigh, so as to increase the stability of the knee joint and slow down the wear and tear of the joint.

Finally, there is the purchase of knee pads.

1.Prepare a good pair of shoes. Prepare running shoes with full wrapping and support, and the buffer area is suitable for your own foot shape, everyone has a different foot shape, so you should go to a special running shoe store to test and ask the waiter.

At the same time, note that if the running frequency is high, the two pairs of shoes are worn alternately, running 10 kilometers and 30 kilometers, and the quality of the running shoes is also different, the purpose is to restore the cushioning effect.

2.Warm up before running and stretch after running. Be sure to warm up before running, let the body warm up, and start all parts to avoid straining the ligaments when running. Stretch and relax after running to restore ligament elasticity.

3.Adjust your running form. Look at your hips, knees, ankles, and whether the three joints are in one plane, adjust your posture, and keep your upper body straight and your lower body joints in one plane as much as possible.

4.Reduce the stride length. Try to reduce the stride length, according to the principle of mechanics, after the stride length is reduced, the knee bearing force is small.

5.Train core strength. Train your core strength to ensure the correct running posture. At the same time, do targeted knee muscle and ligament strengthening exercises, such as squatting against the wall.

6.Don't do movements that hurt your knees. For example, try to minimize the time of small stairs, and the impact on the knees is much greater when going down the stairs than going up the stairs; Reduce the time spent in a non-toilet squatting position; Lose weight and more.

The right exercise can protect your knees.

To warm up adequately, you always have to have a short burst of strength exercises, and you can wear rubber knees.

Is it the wrong posture of running, you can wear knee pads to avoid cold in the morning when the dew is relatively large, and when running, you should hit the ground with your heels first, and swing your upper arms up, so that you can reduce knee damage, and since your knees hurt, rest for a few days.

Many people think that exercise is easy to hurt the knee, such as running, squats, etc., but in fact, it is the incorrect bending method that hurts the knee, as long as you can bend it in the correct way, you can protect the knee through muscle training and proper joints.

In fact, joints produce a lot of metabolites every day, some of which are lubricating fluids for joints, and some are old cells, which are discharged through the normal metabolism of the body, so that joints can move normally and maintain daily activities.

But to be able to maintain normal metabolism, in fact, it is the saying that if you want to live, you have to move, if you don't exercise because you are afraid of knee injury, in fact, the joint substances will not be able to metabolize because of the lack of external force, but it is more likely to cause arthritis; And after arthritis, I don't move even more because I am afraid of pain, and it turns into a vicious circle.

Therefore, proper exercise is the way to protect your knees.

In fact, if the knee is bent correctly, it will not hurt. For example, when we squat on the ground, our knees bend a lot, but we don't feel uncomfortable; But if we squat down and squeeze our knees hard and then squat, it will be difficult to squat, because the inner crease of the knee is caught by the bone, and that's where the pain comes from.

So when bending, the point of force should be correct. It doesn't feel as if it's all the calf pushing the force, so it's easy for the knee to get caught in the inner crease. The center of gravity and force should be placed on the thighs

And the bending time should not last too long, intermittent pressure is more able to **cartilage renewal.

Therefore, when jogging, you must pay attention to your running posture, you must not bend over and hunch, you must move forward step by step with the rhythm of breathing; When riding a bicycle, it is recommended to raise the seat cushion so that the knees can be fully straightened when exerting force.

Swimming, which is easy to be overlooked, seems to be very protective of the knees, but in fact, when the feet hit the water, if you don't pay attention to the force point, you can use the same calf to exert force, and the knees are just as easy to hurt; And the frog kick, you should also pay attention to the strength of the thighs when drawing the circle back.