Knee cracking when going down stairs

The knees bear most of the weight of our body. Whether we are walking or working, the knees play a huge role. Since the burden on the knees is so heavy, how can we reduce the burden on the knees? The best way is to eat more foods high in calcium. Foods like milk and fish are very beneficial for supplementing calcium in the human body. This can effectively alleviate the problem of knee cracking when going down stairs.

1. Why does knee pain occur when going down stairs? Fat pad strain

The fat pad fills the gap in the front of the knee joint, which helps to stabilize the joint and reduce friction. The cause of fat pad strain may be due to trauma or long-term friction, which causes congestion, hypertrophy and inflammation of the fat pad, adhesion to the patellar ligament, and thus limits the movement of the knee joint. This type of injury often occurs in people over 30 who frequently walk, climb mountains, or squat. The patient will feel pain in the knee joint, which worsens when the knee is fully extended, but the joint movement is not restricted. Symptoms are obvious after exertion.

2. Why does knee pain occur when going down stairs? Traumatic synovitis of the knee joint

The synovium of the knee is one of the main structures of the knee joint. Synovial cells secrete synovial fluid, which can keep the articular cartilage surface smooth and increase the range of joint motion. When the synovium is damaged due to trauma or excessive strain, a large amount of fluid will accumulate, increasing the pressure within the joint. If it is not eliminated in time, it can easily cause joint adhesion and affect normal activities. Patients will feel pain, swelling, tenderness in the knee joint, and a frictional and astringent sound in the synovium. The most obvious characteristic of pain is that when the knee joint is actively and extremely extended, especially when the knee extension movement is performed with a certain resistance, the pain below the patella will be aggravated, and the pain will also be significantly aggravated during passive extreme flexion.

3. Why does knee pain occur when going down stairs? Osteoarthritis of the knee

More than half of the elderly people over 60 years old suffer from osteoarthritis. The most common symptom in the early stages is joint pain. Experts point out that the most obvious manifestation of this pain is going up and down stairs, especially pain in the knee joint when going down stairs. Other obvious symptoms include joint stiffness in the morning, limited joint movement when changing postures after maintaining a posture for a long time, etc. Many patients do not have enough knowledge about osteoarthritis. They think it is normal for the elderly to have poor legs and feet, and that they can just take some painkillers or apply some plasters, and delay going to the hospital for treatment. In fact, the treatment of early osteoarthritis can be mainly medication and exercise, but if it is not treated in time, the condition will worsen, and patients with late-stage arthritis will need artificial joint replacement surgery.

What are the exercises for knee joint patients?

1. You can take outdoor walking exercises in your own community. The pace should not be too fast. Each step should be 30-40 cm long and the pace should be controlled at 40-50 steps per minute. When you first start exercising, it is advisable to walk for 30 minutes a day, and then increase the amount of time appropriately based on the recovery of your knee joint. You can see obvious results after 3 months.

2. After improving the function of the knee joint through walking, you can start jogging to further restore knee joint dysfunction. When jogging, you should choose sports shoes and softer roads to avoid knee joint injuries and sprains. If you experience knee pain while jogging, you should stop immediately and rest at home for a few days to allow it to recover.

3. Indoor swimming is also a sport that patients with knee joints can choose. Since it is exercised in water, there is no weight on the knee joint, which can help people restore knee joint function and enhance muscle strength and body joint flexibility.

4. Cycling is an exercise used by knee joint patients in the later stages of recovery. It enhances lower limb muscle strength, joint flexibility and stability, and is effective in treating knee joint diseases. It is also an aerobic exercise that can help people improve their cardiopulmonary function.