Knee pain in middle-aged and elderly people is already a very common phenomenon. In the orthopedic corridor, some people who walk and exercise can be seen everywhere in the orthopedic corridors. What exactly happened to them?
In fact, these people are all due to the changes in knee joint as their age changes, gradually difficulties in going up and downstairs, inability to squat, and stiff knee flexion and extension movement , which seriously affects their quality of life. Out of helplessness, they choose to go to orthopedics for knee replacement surgery.
Real case sharing
A few days ago, when he was in orthopedics, he recovered from knee replacement surgery for a 49-year-old sister, and found that the three beds in a ward were all patients with knee replacement. Several of them were not old, about 50-65 years old.
When I saw me rehabilitation for my elder sister, everyone was curious and came over to watch and consult in various ways. How can I recover faster? They all have one thing in common: has no trauma in the knee joint, they are all degeneration and bone hyperplasia in the joint, and they undergo replacement surgery because of metastasis and difficulty in movement.
In the process of rehabilitation, the people in a ward were so lively that they shared their knee problems in their mouths, but several people couldn't understand why the knee joints were worse than those of the 80-year-old? I believe many people have the same confusion in .
In fact, our knee joints have a service life. If we do not cherish or care when we are young, as we change our age, we will wear and proliferate the cartilage of joints, and will have difficulty squatting and standing, difficulty up and down stairs, and even pain after walking for a long time.
Why does the knee joint degenerate?
As long as our knee joint develops normally and does not have congenital deformities, it can generally be used for 60-70 years in normal circumstances. But why do many people not use this life span?
is mainly closely related to everyone's own living habits, exercise, labor intensity, weight and other factors; for example, some children are less than 20 years old, because they are too heavy and love to run, and their knee joints often suffer from excessive stress; for example, some farmers are engaged in heavy physical labor for many years, and often suffer from excessive stress due to squatting or carrying things, causing bone hyperplasia; and some northerners have long-term living habits such as sitting cross-legged or kneeling to wipe the floor, which can also lead to abnormal knee joint stress and degeneration.
Now that living conditions are better, many people have a sense of health and start exercising in the morning and evening, which is better than , such as running, walking quickly, practicing , Tai Chi , dancing square dance, etc. Are these really good for health?
In fact, this is not the case. Many people have knee pain unknowingly. I wonder what's going on? Although reasonable persistence in exercise is very good for middle-aged and elderly people, , if the exercise is not properly, it will accelerate the knee degeneration of middle-aged and elderly people .
There are three traps for exercise for middle-aged and elderly people, and it is time to avoid it!
1. The greater the intensity, the better the exercise effect?
We often say that you should do anything and stop . Exercise and exercise are no exception. As you age, your body's functions are declining. osteoporosis and muscle strength are declining, which is incomparable to when you were young.
The stability of natural joints is to reduce . If you exercise too much, like running every day, and pursue running more than 5 kilometers, it is inevitable that the joints will be subjected to excessive stress and the cartilage will degenerate rapidly. More importantly, the ligaments and tendons around the joints may be strained due to excessive strength.
Maybe some people don’t quite understand, What is high-intensity exercise? , such as weight-bearing squats, running and jumping, squatting for a long time, and some vigorous ball sports.
2. The longer the exercise, the better the effect?
We often see some middle-aged and elderly people who like to walk every day, and pursue the number of steps they take to go wild, but they really don’t want to stop if they have less than tens of thousands of steps. As the same goes for middle-aged and elderly people, they are not as good as young people in their age. Just do within their ability and .
For middle-aged and elderly people, don’t always think that the more steps you take, the better. If you don’t pay attention, it may accelerate the impact of the knee joint. Pain or joint degeneration is a matter of time.
In authoritative journals, the Lancet journal reveals the most suitable steps for the elderly. In fact, it is 6,000-8,000 steps per day, and the risk of death is reduced by 40%-53%. You should know that this result was obtained by analyzing and studying the walking data of more than 40,000 middle-aged and elderly people, rather than looking at the so-called step rankings.
Therefore, in order to protect the knee joints, it is recommended that middle-aged and elderly people perform some slow walking exercises or swimming. In this way, it not only reduces the impact of brisk walking, but also prevents the risk of falls and fractures.
3. The exercises that middle-aged and elderly people choose are suitable for everyone?
Nowadays, when you go to and from get off work every day, you can see the elderly actively exercising in the park, including those who dance square dance, Tai Chi, and tennis.........
Many middle-aged people see everyone doing this and will also participate in these teams that love sports and exercise. They don’t know that joint pain is slowly occurring, and why?
In fact, elderly people who love sports generally follow , which may be years of persistence; if you do not have some basic skills, you may cause cumulative damage.
We can think about which of the so-called sports chosen by middle-aged and elderly people does not involve knee joint activities, and even requires quite high requirements, such as Tai Chi and tennis, which have rotations at various angles, etc. If the stability of the knee joint is not good enough, it will definitely cause damage.
People with premature legs aging, how to extend the lifespan of middle-aged and elderly people’s knee joints?
I still say the same thing, protects the knee joints and protects the knee joints, and do not let them be overly stressed. Strengthening the stability of the knee joints is to extend its service life!
So, no matter what kind of exercise you choose, needs to follow these 3 principles: "Go step by step, act within your ability, and stop within your needs"! 快快快 gave a few tips:
1. For example, winter is coming, and most elderly people have particularly fear of cold knee joints, so they can bring a knee pad when going out to keep warm, which can promote blood circulation in the joints and help protect the knee joints from damage.
2. Never do difficult and risky movements, such as squat exercises, squats against the wall, squats with weights, etc. This is very unfavorable for joint health, including young people. Don’t think that it’s okay to be young, it’s time to regress early.
3. For all exercise options, try to keep the joints from being subjected to too much force, such as walking slowly; of course, it is good to sit and flex and stretch the knee joint every day to maintain a certain degree of flexibility, and you don’t need to exercise the joints; what we should focus on strengthening is the stability of the knee joint, so training the strength of the legs or hips is the most important.
Summary
Follow the exercise principle and exercise safely and effectively can delay the degeneration of the knee joints. will not cause difficulties in going up and downstairs, squatting, pain in walking for a long time, or bone hyperplasia and unable to move. The problem can only be solved through replacement surgery.
I hope my sharing will be helpful to you!
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