Orthopedic experts never do these two actions, they are the most harmful to our joints

Currently, there are 360 ​​million people suffering from osteoarthritis worldwide. Among them, women begin to develop the disease at the age of 40, and men begin to develop the disease at the age of 50. In the 55 to 60 year old age group, the incidence of osteoarthritis increases sharply. It is worth noting that the incidence of bone and joint diseases in 70-year-olds is almost 80%~90%, far exceeding the incidence of cardiovascular diseases. The knee joint bears the weight of the entire upper body and thigh during human movement. The structural characteristics of the knee joint make it prone to dislocation, ligament injury, meniscus wear, etc. It is the largest and most complex joint in the human body, and it supports the weight of our entire body with only a narrow contact surface. However, we often put tremendous pressure on our knee joints due to a small unintentional movement.

Orthopedic experts believe that these two actions are most harmful to the knee joints and should be avoided in the future.

It is squatting and kneeling. This is because studies have shown that the load on the knees is almost zero when lying flat, while the load when standing up and walking flat is 1 to 2 times the body weight, 3 to 4 times when going up and down slopes or stairs, 4 times when running, and 8 times when squatting and kneeling. That is to say, if you weigh 100 kilograms, your knees will bear a weight of about 800 kilograms when you squat and kneel. Therefore, it is recommended that you avoid long-term squatting and kneeling movements, do not squat to do housework or kneel to mop the floor. For the elderly who like to practice Tai Chi, do not force themselves to squat too low, just practice high-position Tai Chi while standing.

The tree wants to be still but the wind does not stop, the son wants to support his parents but they are no longer there. Filial piety should not wait, and it should not be just talk without action. Life lies in regular exercise, and joints lie in being used economically. Protecting the knee joints should not be done until you get sick, but should start in middle age. So, we must tell this to our parents.

The knee joint cannot be ignored, the key is to use it sparingly

1. Change body positions frequently

The knee joint should not be fixed in the same position for a long time. When standing for a long time, you should change position or sit for a while. It is not good to squat for a long time to work.

2. Keep warm

Traditional Chinese medicine says that "cold causes pain and cold causes stagnation." The knee joint lacks the protection of muscle and fat tissue and does not get enough heat supply. Therefore, the temperature is lower than other parts of the body. Cold joints can cause pain and easily lead to joint stiffness. Therefore, you should not sit or lie in cold and humid places.

3. It is not recommended to climb stairs for exercise

When climbing stairs, the knees have to bear about 3 times the body weight, and when going down stairs, the knees have to bear 4 times the body weight. Therefore, it is not recommended to exercise by climbing stairs. If climbing stairs is unavoidable, do not climb too fast, and do not take two or three steps at a time. It is best to hold the railing when climbing the stairs, and wait until both feet are on the same step before taking the next step.

ps: The same applies to mountain climbing. Be sure to tell your parents to reduce such interactions.

What exercises are best for your knee joints?

Swimming exercise is best for the knee joints. Because the human body is basically parallel to the ground when swimming, all joints are very relaxed in the floating state. It is the joint and muscle activities without weight bearing, and it is also beneficial to improve cardiopulmonary function.

ps: jogging is also good.