Running, jumping rope, tai Chi knee injury? Please collect this “kneepap”

When it comes to exercise, many people worry about hurting their knees. So which sport hurts the knee the most?

The answer is: Nothing hurts knees more than sitting!

One internationally respected study found that the incidence of arthritis among fitness runners was 3.5%; And for sedentary people, the incidence of arthritis is up to 10.2 percent!

Sitting for long periods of time causes cartilage to lose its nutrients and “starve to death.” Want proper motion so, just can prolong knee life. But the premise is to master the scientific method and avoid unnecessary damage.

Here’s a list of the most common “correct posture” exercises

Injured knee risk: ★★★☆

Up a hill (stairs) your knees bear about three times your own weight.

And down the hill (stairs), in addition to the weight of the knee to bear the impact of the landing, but also increase knee wear.

Therefore, it is not recommended to climb mountains and buildings as a daily exercise.

Demonstration of climbing without knee injury

● Go up/up the stairs

● Down the hill/down the stairs

Action Points:

The climbing center of gravity leaned forward slightly and the descending center leaned back slightly.

At the same time, they showed a slight bend in the knee.

With help of handrails, or with trekking poles;

Do you have a knee, go up first with the good leg, go down first with the bad leg.

The elderly, overweight and those with knee injuries are advised to crawl less, experts say. Do not insist on climbing if your knee is not comfortable.

Injured knee risk: ★★★☆☆

The risk of skipping to the knee is mainly related to the field.

General community downstairs concrete ground can not provide effective buffer when the impact of skipping to the ground, long time is easy to hurt the knee.

Demonstration of rope skipping without knee injury:

Action Points:

Selecting a plastic pad on the plastic floor or cement floor;

Bring your feet close together and avoid bending your knees too much.

Don’t hesitate to jump with a height of 2-4cm to guarantee that the rope can pass under the sole of your foot;

Shake the rope with your wrist force, keeping your big arm close to your torso.

Injured knee risk: ★★☆☆☆

Jogging rarely causes knee injuries, as long as you don’t overdo it.

A small number of people who have significant O or X leg deformities, or knee problems, and who are overweight should exercise properly on the advice of their doctor.

Action Points:

Warm up 5-10 minutes before jogging, and run for 30-60 minutes each day. Don’t worry about the distance.

Curl your body forward a little and do a spontaneous swing with your arms at the ball of the foot.

They can pick up breaths, heartbeats a little faster but can talk normally.

Choose some plastic or asphalt ground. Cement floor is not recommended.

Expert cleat: treadmill needs careful use, if setting unreasonable speed too fast, muscle strength and coordination after average person exhaustion follow hard, get hurt easily instead. In addition, heavy weight, knee injuries should have a doctor’s guidance.

Injured knee risk: ★★☆☆☆

Some people think tai Chi involves squats such as “horse steps” that put too much pressure on the knees.

In fact, quite a few scientific studies actually show that playing taijiquan twice a week not only does not hurt the knee, but also can play a certain role in protecting the knee joint and relieving psychological pressure.

Action Points:

Warm-up exercise is also needed before tai chi;

Don’t squat too much for beautiful movements;

To stand on one foot or rotate slowly;

Do not tolerate knee discomfort, stop immediately.

Risk of knee injury

When you ride, your weight is mainly on the mat, putting less force on your knees and helping to strengthen the muscles around the joints.

But if you ride too hard, or take the wrong posture, your knees can be a health hazard

Demonstration of cycling without knee injury:

Action Points:

Adjust the height of the chair: When the foot stepped on the bottom, the knee bent slightly, about 170°.

Hold your chest up and keep your knees and toes pointed at the end of the cycle.

Don’t speed up suddenly with force;

➤ Press your thighs, 1/3 of the front of your foot on the step.

Risk of knee injury

When the person swims, the body basically is parallel with the surface of the water, knee joint basically does not carry weight, so best to knee joint.

However, patients with knee injuries should avoid breaststroke as much as possible. The water resistance during the kick of breaststroke can impact the knee joints, and prolonged high-intensity breaststroke may aggravate the symptoms.

Expert tips:

For knee joint protection, freestyle and backstroke are recommended.

Of course, it is believed that many people are busy with their daily work and have little time for exercise, or are really too lazy to exercise.

So in the end, we’re going to teach lazy people “kneecaps” :

Quiet squat down against the wall

Back leans wall, double foot is slightly wider than the shoulder, tiptoe is forward slightly outward open, rely on with the help of the wall slowly next squat down, knee does not exceed tiptoe. Hold this position until you can’t hold it, 3 to 5 times a day.

The straight leg-raising

Sit on the back of a chair, one leg unbend, as far as possible lift with the ground parallel and hook the foot hold for 10~15 seconds, slowly put down. Alternate legs. Three sets of 20 per day.

Lie on your back pedalling

Lie on your back and pedal with your legs raised. Repeat 10~20 times for each group. Adjust the number of times according to your own feeling. It is recommended to set aside time to practice at home.

All three exercises work the muscles around the knee joints and strengthen the knee. Do it at home or in the office when you are free (don’t exercise easily when your knee hurts). Stop making excuses for your laziness