The knee joint is the largest and most complex joint in the human body. It supports the weight of our entire body with only a small contact surface. Studies have shown that the weight of the knee is almost zero when lying down, standing up and walking with weight is 1 to 2 times the weight, 3 to 4 times when going up and down or up and down the stairs, running 4 times, è¹² and è·ª are 8 Times. For example, a person weighing 60 kilograms will have to bear a weight of 240 kilograms for each step of the stairs and 480 kilograms for the weight of the knees. Therefore, our knee joints are often overwhelmed and suffer from various problems or pains. The data show that about 120 million people in China have osteoarthritis, almost one in every ten people. Chen Weiheng, director of the Department of Osteoarthritis at the Wangjing Hospital of the Chinese Academy of Traditional Chinese Medicine and the State Council special allowance expert, told the Life Times that osteoarthritis is mainly divided into knee arthritis and hip arthritis, but clinical experience shows that knee arthritis accounts for the majority. At present, half of the people over the age of 50 in China have this problem. After 60 years old, the prevalence rate is 60 %. By the age of 70 , almost every elderly person will suffer from this disease. Chen Weiheng pointed out that in recent years, China's bone and joint diseases have increased, which is inseparable from the lifestyle. For example, the increasing weight has caused a huge burden on the knee joint, and inappropriate fitness and exercise methods have increased the incidence of traumatic arthritis. Although joint disease is not fatal, patients will lose their ability to work and even become disabled due to long-term pain, so they cannot be ignored. In this issue, the "Life Times" reporter comprehensively researched at home and abroad, and interviewed the authoritative bone and joint expert Chen Weiheng, reminding you to take care of the knee joint from four aspects of diet, exercise, living and massage. Diet Control the amount of rice. Obesity is the enemy of the knee joint. To protect the knee joint, it is necessary to maintain normal weight and avoid the burden of knee joint due to obesity. Therefore, in daily life, it is recommended to eat low-oil, low-fat, low-calorie diets, eat more fruits and vegetables, and control the intake of staple foods. Recently, the British "Daily Mail" counted the nine natural foods with the best weight loss, they are apples, red peppers, seaweed, green tea, eggs, lemon, water, garlic, cinnamon, you can eat more. Eat more foods that contain more calcium. Calcium supplement can effectively protect the knee joint, should be based on food supplement, pay attention to balanced nutrition, eat more dairy products (such as fresh milk, yogurt, cheese), soy products (such as soy milk, soy flour, tofu, yuba, etc.), vegetables (such as carrots, cabbage, small rape) and seaweed, seaweed, shrimp, fish and other seafood, while more sun to promote calcium absorption. Sports articles Exercise is easy. Many knee injuries are caused by improper exercise. For example, people who rarely exercise usually suddenly participate in strenuous exercise, which is very harmful to the knee joint. Usually, the exercise is less, the muscle strength of the leg is weak, and the knee joint itself is very fragile. In addition, the exercise causes a violent impact on it, which easily leads to joint damage. Therefore, we must choose the sport that suits our own conditions, do what we can, step by step, and persist for a long time. Swimming, bicycles protect the knees. American sports medicine experts suggest that the combination of fast walking, slow walking, moving forward, backwards and backwards, and indoor cycling, swimming, and high-lifting legs are the best ways to protect the knees. They have minimal damage to the knees. . When climbing, skipping, climbing stairs, squatting, running, especially when going downhill and down the stairs, the knees are under the most stress. Obese people should reduce the pressure on the knees. They can swim and ride bicycles to lose weight. At the same time, pay attention to training the thigh strength to share the pressure of the knee joint. Need to be reminded that if you feel uncomfortable during exercise, you should do your best and rest immediately to avoid excessive use of the knee joint. Lift your legs every day to protect your knees. Usually you can do more leg lifts to enhance the strength of the quadriceps on the anterior side of the thigh and the biceps femoris on the back of the thigh, thereby increasing the stability of the knee joint and slowing the wear of the joint. Lifting leg training is simple and easy to operate. When you sit on a chair, one leg naturally touches the ground, the other leg slowly rises, forms a 90 degree right angle with the body, lasts for 1 minute in the air, then naturally land, change the other leg Lift up, you can also try this action when you go to work, you can exercise the quadriceps well, maintain the flexibility of the knee joint, promote metabolism, and effectively protect the knee joint. Living articles Reduce sputum and sputum. From the clinical observation, there are more women than men in knee joint diseases. One of the important reasons is that women have more squats in their lifetime, while sputum and sputum have more damage to knee joints. Therefore, you should do less long-term squatting, don't squat on housework or rubbing the floor, like the elderly who play Tai Chi, don't force too low, stand up and play Tai Chi. When standing up and sitting down, be careful to bend the knee joint slightly and repeatedly, then stand up or sit down to help protect the knee joint. Prepare a pair of knee pads. If the joint is cold and frozen, it will induce joint inflammation, so keep warm and avoid too humid environment. Wearing a warm knee protector is a simple and effective measure for the elderly to protect the knee joint. Need to be reminded that it can help the leg to exercise the knee pads, it is best to wear only during exercise, usually not to wear, so as not to rely on the knee to become more and more vulnerable. The soles are not too thin. It is best to wear comfortable, elastic sneakers during exercise to reduce knee pressure. In daily life, the heel should be 2 to 3 cm, and the sole should not be too thin, otherwise it will have an adverse effect on the knee. Tuina Remember the three "knee-protection points". It is also a good way to maintain your knees with a scientific method of massage the knee joint. Massage the acupuncture points on the outside of the knee joint with the Zusanli on the outside of the knee joint (four lateral fingers under the outer knee), the bloody sea on the inside (the lower limbs are tightened, the upper part of the upper muscle of the knee joint is inside the blood sea), and the posterior side of the knee (the knee) The posterior side of the armpit is mainly in the middle, each acupoint is pressed for 1 minute, and the three acupoints are rotated 3 times, so that it is suitable for slight acid swelling. Click on the pain point. If there is tenderness around the knee joint, you can use the thumb and forefinger to press the sputum at the tender point, such as the medial and lateral aspect of the knee joint, the lower part of the humerus and the posterior axillary fossa. Each pain point is from light to heavy, and then from heavy to light for about 1 minute, which can promote the absorption of inflammation in the pain point and release the adhesion. Pinch the quadriceps. With the thumb and the rest of the four fingers, the quadriceps muscle (ie, the thick muscles in front of the thigh) is held for about 3 minutes, with a slight soreness. This sit-stand desk converter sits on top of your existing desk and allows you to work comfortably from either a sitting or standing position.
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