Knee strain symptoms

Generally, knee strain is caused by excessive exercise. When you are older, you must pay attention to safety when climbing stairs. If you feel any discomfort while climbing the stairs, you should stop and rest. In fact, swimming, cycling, rock climbing and other activities can easily lead to muscle strain and cause physical discomfort, so you should exercise in moderation.

The first thing to do when exercising by climbing stairs is to consider your actual situation. First, if you are too fat, the pressure on the knee joints will be greater when climbing stairs, so you must master the relationship between speed and duration. At the beginning, you should take a slow pace and stick to it for a period of time, then you can gradually increase the speed or extend the time, but not too intensely, otherwise it will increase the burden on your heart and lungs. Second, if you feel discomfort while climbing stairs, you should stop exercising immediately. Third, if you have old knee injuries, try not to do stair climbing exercises.

At the same time, you must master the correct exercise method. First, when going downstairs, in order to prevent the knee joints from being under increased pressure, you should land on the forefoot first and then transition to landing on the entire sole of the foot to cushion the pressure on the knee joints. Second, you can massage the knee joint locally after climbing stairs. Third, it is best to do exercises such as squatting, standing up and static half squatting regularly to give the knee joint sufficient exercise and prevent it from becoming stiff and ankylosing.

I believe that if you pay attention to preventing joint injuries and do more protective exercises, and climb stairs regularly, your health will get better and better.

Squats and frog jumps

As long as the body is normal and healthy and the movements are under control, doing squats will not cause serious damage to the knees. Instead, it will strengthen and consolidate the knee joints. As for minor injuries, as long as you pay attention to nutrition, recovery and flexibility exercises, they will not have any impact on the body.

The correct action is:

1. Place the barbell on your trapezius muscles (note the symmetry between the left and right sides), lift it off the squat rack, and stand facing the mirror.

2. Look forward, straighten your chest, tighten your waist and abdomen, and place your feet shoulder-width apart or slightly wider than your shoulders, with your feet in a slight figure eight shape pointing outward.

3. Take a breath and squat down. The so-called deep squat should be done until at least the thighs are parallel to the ground, or the knees and hips are in a straight line.

4. Pay attention to the direction of your knees and toes while squatting, continue to keep your chest up and your waist bent, try not to lean forward, and look forward.

5. Then hold your breath (do not close the glottis), and exhale after passing the difficult angle (generally it is most difficult when the thigh and calf are at 90 degrees).

Squat is a technically difficult movement that requires the exerciser to have good mental function, coordination, flexibility, balance, etc. If you find that your movements are not standard and difficult to correct or there are other abnormalities, you should ask your coach to correct them instead of just leaving it alone.

3. Basketball

The damage to the knees is not serious, but the damage to the knee ligaments is huge, because basketball requires a lot of sudden stops, sudden turns and rapid starts, which put a lot of pressure on the knees. If you don't warm up sufficiently, the ligaments will be injured, and the most serious case will be rupture. Of course, that will only happen in regular games and accidents during high-intensity confrontations. It won't happen to normal people! ! There is only one thing: as long as you do a good warm-up exercise and have good sports equipment (mainly basketball shoes and shock absorption), it will not have a big impact. After all, we are not professionals and do not need to spend every day on the court!

4. Cycling

It is considered to be habitual dislocation of the patella. If you go to the hospital to take an axial X-ray of the knee joint when you feel it is stuck, you can confirm it.

If not treated promptly, it will lead to chronic damage to the joint surface.

5. Swimming

Pretty good fitness exercise! Some people even rely on swimming to adjust their knee pain. As long as the swimming posture is correct and does not cause joint dislocation, swimming is basically harmless to the knees, but you must pay attention to your posture when splashing water!