Teach you a trick to extend the lifespan of your knees for 40 years, which is simple and effective!

Why do some people have problems with knees with a design lifespan of up to 70 years when they are in their thirties or forties, while others can always be safe and sound? What are the misunderstandings that need attention when it comes to knee maintenance?

Cao Xuewei, director of the Department of Orthopedics of Guangdong Provincial Hospital of Traditional Chinese Medicine, pointed out that the carrying capacity of knees has actually become popular since the age of 20. If you want to protect your knees, you must learn how to maintain them.

Misconception 1 Knee lifespan is the same for both men and women

World Health Organization ( WHO） According to statistics, osteoarthritis ranks fourth in the prevalence of women and eighth in the prevalence of men.Throughout the entire life, women have two more chances of degeneration than men, so for women, pay attention to the knee care.

First, women have poor postpartum care and knee problems are most likely to occur.

During the reproductive period of women, in order to prepare for delivery, the joints of the whole body must be relaxed and the knee joints will become loose. therefore, After giving birth, symptoms such as knee joint weakness, fear of cold, and soreness will occur.But this is transient and can usually recover in one or a few months. “ Therefore, if you don’t have good postpartum care, you will easily have various knee problems.”。

Second, men and women will experience bone density and bone mass loss after the age of 30.Prepare pain

After the age of 30, after the bone age passes through the peak, the bone mass will be lost and the bone density will decrease, and prepatellar pain (pain in front of the knee joint) will occur, and there will be pain when going up and downstairs and squatting. There are both men and women during this period.

Third, when a woman is about 50 years old, she will experience a serious bone loss during menopause.

If you are well recuperated at this time, then by the age of 70, it will be the second round of bone loss for women.If this round of care is not good, not only will there be problems with the knee joint, but it will also lead to lumbar compression fractures, hip fractures or significant degeneration in the knee joint.

And men are relativelyIt means that there will be a short-term degeneration at the age of 30, followed by a stage of systemic degeneration after the age of 60. Just like the age of 70, there will be lumbar compression fractures, significant knee degeneration, hip fractures, etc.

Misconception 2 Prevent knee injury, it is best not to exercise

Whether exercise can damage the knee depends on different ages.Exercises that damage knee joints include squats, climbing mountains, and forced positions (such as long-term squatting, kneeling, etc.).“The knee joint is only good when flexion and extension exercises.

If you keep squatting, the blood circulation in the joints is very poor, many metabolites accumulated cannot be discharged, and nutrients cannot be in, so the joints age very quickly. ”Cao Xuewei, director of the Department of Orthopedics of Guangdong Provincial Hospital of Traditional Chinese Medicine, said.

Osteoarthritis is a specific manifestation of local degeneration in humans. The degree of degeneration is most relevant to several factors:

weight.The knee joints of the human body have taken shape at the age of 18-20. If the weight can last for a lifetime at the age of 18-20, the knee aging rate will be greatly slowed down.

sports.“Before we were 20 years old, we could exercise our knees to be very strong.20Between the age of 50, even if you exercise hard, it will have little impact on your knee joints. We call it the platform period. therefore,20-30What kind of exercise amount maintains during the year and then exceeds this amount of exercise, it will be a form of wear on the knee joint, which can easily lead to excessive use of the knee joint.”

What if you don’t exercise much at the age of 20 and want to maintain your figure after you reach the age of 30? Cao Xuewei said, Weight-bearing exercises such as running, climbing, etc. can cause pressure on the knee joint.

Many orthopedic experts from famous hospitals remind: mountain climbing is the "stupidest sport".Mountain climbing is a weight-bearing exercise. The joints below the waist must bear the weight of your body, especially the knees are subject to the most stress.When the body climbs up the steps, the weight on the knee will instantly increase by about 4 times that of normal.

If you have very little exercise before and want to resume exercise, you can choose to start non-weight-bearing exercises such as swimming, abdominal muscles, and lumbar back muscles, and slowly transition to weight-bearing exercises.Then the knee joints will not be easily damaged.

Misconception 3 Premature calcium supplementation can prolong knee life

Whether calcium supplementation is needed depends on whether the body is calcium-deficient.Young people generally do not need special calcium supplements. They usually have sunbathing and eat a normal diet. Calcium intake can meet the needs of the body.Forced calcium supplementation is not only a waste, but also interferes with the internal circulation.

50After the age of age, calcium intake is reduced with factors such as gastrointestinal function and human transformation function, so it is recommended to supplement calcium. “ Usually when we are calcium deficient, we will feel that our muscles are often sore, cramps, and weak.At this time, you can go to the hospital for a blood calcium level test to know if you are calcium deficiency.”Cao Xuewei said.

○Knee maintenance methods:One rub two press three pat one hook two lift three standing

Cao Xuewei pointed out:When maintaining knee joints, the first thing to do is to keep warm.

After catching cold or cold on the knee joint, metabolism will deteriorate and age faster.If the knee joint is cold, you can sweat by jogging and excrete cold and dampness.

Or use traditional Chinese medicine warm therapy,For example, stir-fry with coarse salt, wrap it in a coarse cloth, put it on the knee joint and apply it for 20 minutes at a time to remove the cold air.Traditional Chinese medicine Everrucidae, white mustard seeds, etc. can also be used to drive away cold on the knee.In addition, moxibustion can also achieve the effect of warming the meridians and eliminating cold air.

Second, when maintaining your knees on a daily basis, you can remember the formula of "one rub, two, three slap, one hook, two lift, three stand".

If you rub the pain points on the inner side of the knee joint,according toZusanli, Yanglingquan, Xuehai, YinlingquanWhen waiting for acupuncture points, patting the knees on both sides can help the qi and blood flow on the knees to warm the meridians and unblock the meridians.

○The most suitable exercise method, knee rehabilitation surgery

Recommend a way of exercise for everyone.No need to go out, no equipment, no damage to the knee, and can also exercise to the knee！

How to operate:

As shown in the figure below:

This move seems very simple, but it is very helpful for strengthening your knees. If you can shake to 4,000 times a day, the exercise effect will be more powerful than running!

People with old knee injuries or foot pain can use healthy feet to drive the painful foot. Healthy feet support the painful feet and shaking back and forth. Doing this is equivalent to rehabilitation.It can gradually restore health to your knees.

○The last words

Expert advice:

Encourage groups in their 30s and strong bodies to do strenuous exercise, because the bone mass is the best at this time；

arrivemenopause,It is not advisable to exercise excessively, as the estrogen level in menopause drops rapidly.The entire bone mass is in a period of rapid loss, and the knee joint is the most wear-resistant and most likely to suffer from decompensation.；

When you are in your sixties and seventies, it is recommended to bask in the sun, use crutches, and walk flat roads to reduce the chance of falling and fractures.