The 4 ways to go up and down the stairs that hurt the knee the most, almost everyone is doing

Many people have heard that going up and down stairs can hurt your knees

From a mechanical point of view, often climbing stairs will indeed put pressure on the articular cartilage of the knee.

However, we cannot guarantee that we will not encounter stairs or steps in our daily life.

Mistake #1: Knees over toes when going up steps

When going up the steps, many people use half of their feet to step on the steps, so when supporting, it is obvious that the knee will exceed the toes, which will cause excessive pressure on the knee joint.

The right way: knees but toes

When going up the stairs, let the toes go forward as much as possible, so that the knees will be behind the toes, and the pressure on the knees will be much less when going up the steps

Tips: When going up the steps, try to use the toes to hold the steps, so that the knee joint can be retracted as much as possible, and generally it will not exceed the toes

Mistake 2: Buckle your knees inwards when going up steps

When going upstairs, the knee joint bends and buckles inward unconsciously.

Correct method: Do not buckle your knees inward

The correct posture is with the knees facing forward and the shins perpendicular to the ground

Mistake 3: Straighten your body up the steps

When going up the stairs straight up and going up the steps, the weight of the body will be almost all on the knees at this time, which will increase the burden on him

Correct method: lean forward and push your hips forward

Lean forward slightly, pressing your hips

Mistake 4: Landing on your feet or on your heels up and down steps

As the saying goes, "it's easy to go up the mountain and it's hard to go down the mountain".

The correct method: go downstairs and land on your toes first

The correct way is to straighten the toes downward when going down the stairs, and the toes and the forefoot to land first, which can reduce the time for the hind legs to struggle, and at the same time let the weight of the body dissolve through the muscles of the calf

Learn this method, and don't worry when you see the steps

The wear and tear of the knee is generally irreversible.

Protecting the knee is not a matter for the elderly.

Thirty Provinces: That is, from the age of 30, it is necessary to focus on "saving" the knee joint

In an interview with Health Times in August 2012, Kang Yifan, chief physician of the Department of Orthopedics, Shanghai Changhai Hospital Affiliated to Second Military Medical University, pointed out that the aging of the knee joint begins at the age of 30, and the soreness on the inside of the knee joint after exercise means that it has already begun.

Forty Shun: That is to "accommodate" the knee joint, don't fight against it

The inner side of the knee joint is sore, especially after walking a lot
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At this point we will begin to "accommodate" the knee joint
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Tao Haiying, chief physician of the Department of Orthopedics of Hubei Provincial People's Hospital, said in an interview with Health Times in August 2012 that when the knee joint is uncomfortable, you should be vigilant and do not confront it
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If you feel sore when walking, sit down and rest for a while
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You can also massage your knees clockwise or counterclockwise, and flex your knees left and right at the same time
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Fifty nourishment: After the age of fifty, the knee joint should be well "raised"

After the age of 50, the knee joint should be well "raised" and do less exercise that wears down the knee
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Apply a hot towel before going to bed, and massage the painful area to help run qi and blood
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You can also use the blood-activating prescription to make a "knee pad medicated bath"
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Kang Yifan, chief physician of the Department of Orthopedics, Shanghai Changhai Hospital affiliated to the Second Military Medical University, also said that the two endocrine fluctuations in women's reproductive period and menopause will accelerate the speed of bone and joint degeneration, so women should pay more attention to protecting their joints
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It is best to bring a small blanket with you to keep your knees warm.
After a long walk, you should rest immediately and do more knee exercises
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(Editor Li Chuang)