Tonight at 19:30, Phoenix Health "Patella wear solution" was broadcast simultaneously on Phoenix TV Chinese Channel and Phoenix Show APP, please stay tuned!
Sitting for a long time is the norm for modern people! Whether it is an office worker or an elderly person who likes to watch short videos, the amount of time they sit every day often exceeds 8 hours! For health, many people choose to get off work or sit for a long time, and increase their exercise by walking briskly, running, etc. to offset the health problems caused by sitting for a long time during the day!
But unexpectedly, the process of converting from a long-term "static" to a "dynamic" of hard work will multiply increase the wear of knee cartilage, especially the wear risk of patellar cartilage! Why is this?
3 Sit for a long time will cause unbalanced muscle strength
Daily sitting will cause unbalanced muscle strength in the thigh area, which will cause the movement of patella to shift to the outward, eventually causing excessive wear of knee joint cartilage.
If you find that the patella is wearing and wearing risks in self-test, it actually means that the muscle strength around your knees is unbalanced. This imbalance in muscle strength will aggravate the wear of the knee joint during exercise and form a vicious cycle!
How to reduce knee wear during exercise?
Sitting office workers must strengthen the training of the oblique muscles in a targeted manner before exercising, so that the tension between the left and right patella can be restored to balance, so as to reduce excessive wear of the knee joint during brisk walking and running.
3 Internal oblique muscle exercise method
1.Sitting position Internal oblique muscle exercise method
Stretch your legs on the seat, rotate the entire lower limbs externally, then bend the knee joint downward for 30 degrees, pause for 10 seconds, then slowly lift it, return to 0 degrees and pause at this angle for 10 seconds!
When doing this action, do not fall back to 90 degrees. It should last between 30 degrees and 0 degrees! Because the intrafemoral oblique muscle and the patella play a crucial role in completing the final stretch of the knee at 30 degrees, only this 30-0 degree angle can be used to target the intrafemoral oblique muscle.
2. squat inner oblique muscle exercise method
Before exercising, you need to adjust your posture: only 10~14cm distance between the legs (the inner side of the shoe) and lift the heel 10~15cm away from the ground. While keeping the torso vertical, the knees move forward and over the toes. When squatting, tighten the knees completely by squatting until the hamstrings are close to the calf.
The chair you sit in will cause imbalance of the strength of the knee joint
If you often take hard chairs such as buses, subways, Taishi chairs, etc., it will make the hamstrings under the knee joint tense and contract, resulting in imbalance of the strength of the knee joint front and back muscles, increase the pressure of the knee joint, and increase the chance of knee joint wear.
If you often sit on a soft sofa, it is also very dangerous! Frequent sitting on the sofa may cause weakness of the gluteus medius and gluteus minimus. Once the gluteus medius and gluteus minimus are weak, during the exercise, other muscle ligaments need to "work overtime" instead of the gluteus medius and gluteus minimus to exert force, resulting in muscle ligament compensation. At this time, it may affect the iliotibial band on the outer side of the knee joint, causing tension and contraction, and even causing friction in the femur area on the lateral knee.
So if you sit in a hard seat often, you must learn to activate the hamstrings. If you sit on the sofa frequently, you must learn to exercise the gluteus medius and gluteus minimus.
hamstring exercise method
1.3stand forward flexion
stand forward flexion is an excellent way to deepen hamstring stretching. Try to keep your legs straight and if your hands are not reaching the floor, let them hang or place them on the yoga brick underneath .
2.3Dollar style
Dollar style is an excellent posture to stretch many parts of the body (including the hamstrings). Try to lower the heel or practice by leaning it against the wall. This is one of the most effective ways to stretch your hamstrings.
Glute medius and gluteal medius exercise method
1.33crab step
Put elastic band on the calf leg, change to a half-squat position, lean slightly forward, and move continuously alternate left and right sides, similar to the pace of a crab walking. The resistance of the elastic band should not be too large. The squat should be based on the tightness of the hips, and the knees should not exceed the toes. Don’t lean forward too much, just alternate left and right operations.
Stretching knee muscle movements
Not straight, it will also cause excessive wear of the knee joint
If you have X-shaped legs or O-shaped legs, it will also cause patella movement offset and lead to excessive wear of the knee joint.
