Can't climb mountains and run with bad knees? Weng Pei Wei, director of the Department of Orthopedic Sports Medicine at Shuanghe Hospital, said, "If the body can move, the natural circulation and metabolism will be better, and the knee joint will be healthier. However, if you want to step by step, you can't climb the mountain squatting at once. Moreover, these sports are not recommended for people who are seriously degraded or older.
Xu Jialin, a rehabilitation doctor at Huifu Clinic, said that knee pain is not necessarily caused by knee arthritis, but may also be a problem of nearby soft tissue. People often think that doing a little exercise will hurt their knees. They are afraid of climbing stairs and standing. But in fact, the quadriceps muscle strength around their knees is reduced and insufficient, and they can't grasp their knees and let them rub against each other, which is the main cause of arthritis.
Fourth degree knee inflammation and injury
Slight pain, limp when holding heavy objects, feeling sore when squatting, not only feeling sore, but also feeling unable to get up, becoming weak and unable to move normally. Therefore, it is not impossible to climb mountains, run, climb stairs, or exercise in daily life and resume exercise. It depends on how much your joints can bear at present, and then decide what kind of exercise to do to help you recover.
Orthopedics and rehabilitation doctors explain the first stage of "staged recovery": rest first, then recovery.
Weng Pei Wei said that although aging can also lead to knee joint injury, whether it will develop into arthritis has a lot to do with gender, race, living habits and injuries. So excessive use and excessive exercise can also cause arthritis.
Therefore, it is recommended to have a rest when you are sore, painful, feel any discomfort, feel your knees stuck, or just after surgery or inflammation. "Deliberate training is like' overwork'. Overworking will not make people worse, but will only make the joints more worn. 」
Xu Jialin said that in acute pain, patients who have not undergone surgery should rest for the first three days, and patients who have undergone surgery should rest according to the doctor's instructions, and then they can slowly and gradually resume normal activities.
The second stage: do more simple plane movements, such as walking fast and jogging when you are free.
Weng Pei Wei said that for silver-haired people, or those whose articular cartilage is easy to wear due to knee injuries, it is still necessary to exercise mainly in a "flat" way, that is, not to climb mountains or bend your knees constantly; Because of this kind of movement with slope and inclination, the strength to the knee will increase by 4 times or more.
"I suggest that for silver-haired old people, or people over middle age, it is enough to walk for five hours a week, or you can walk for three days and rest 1 day. Weng Pei Wei said that if you have spare capacity, you can try jogging, but don't force yourself too much.
Xu Jialin, on the other hand, said that joints must be "squeezed" during exercise to produce joint fluid to help joint repair and avoid muscle atrophy caused by less exercise; Therefore, if you still feel pain after resting for 3 days, you can take analgesic drugs half an hour before exercise or activity, or 1 hour before starting activity; But remember not to put all the weight on the foot that doesn't hurt, and keep your feet in balance, so that the other foot won't "overwork" and become arthritis.
The third stage: Mountain climbing is good muscle strength training, and climbing stairs depends on the height of the steps.
Xu Jialin said that in order to maintain the knee well, the first thing is to train the hamstring muscles of quadriceps femoris and posterior thigh muscles to prevent knee injury and avoid falling into "knee pain >: immobility > muscle atrophy > the more worn and inflamed the knee > the more painful the knee".
Climbing the mountain is actually a very good way to train these muscles, because there will be a "step squat" action when climbing the mountain, which can increase the strength of muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles, muscles
As for climbing stairs, because the stairs are not the same height, and the stairs are narrow, they will not be as big as climbing stairs, so the degree of knee bending is greater and it is easier to get injured; It is recommended not to climb stairs by yourself, but to pay attention to your knee condition when climbing stairs.
However, for the elderly or those who are easily injured due to insufficient muscle strength, Xu Jialin also suggested "don't be reluctant." As long as you don't feel well, you don't have to force yourself to exercise all the time, which makes you more tired. But you can refer to "water sports", such as walking in the water, practicing squats, lifting legs, stretching and so on.
Warm water (3 1~36℃) makes stretching faster: temperature can make muscles and tendons more relaxed and stretch faster than on land. The effect is relatively strong: because the resistance in water is 10~ 15 times that in air, the same movement effect can be achieved simply. The movement will be slower: because of the buoyancy and resistance, the joint activity is forced to proceed slowly, which is safer for the joint.