Down the toes of the stairs to protect the joints
It is a trivial matter to go down the stairs, but the damage to the knees far exceeds our imagination.
When a person lie down, the weight of blood pressure is almost zero. When standing up and walking, it is 1-2 times the weight, while the weight of the knee when going down the stairs is 3-4 times the weight!
Imagine that a normal person weighs about 60 kilograms and is subjected to a pressure of 240 kilograms per next step.
“For the middle-aged and elderly people whose knee joints have been degeneratively degraded, due to insufficient muscle strength in the legs, sometimes the stairs will be more impactful than the stairs.
“At this time, let the toes touch the ground first, so that the arch is subjected to a part of the force, which can increase the buffer distance and provide a certain protective effect on the knee joint.
In addition, in order to reduce the damage to the knee joint, you can also lean sideways when you step down the stairs, holding the stair railings with your hands.
For the elderly, this can also increase the safety factor and prevent falls.
Wearing soft-soled shoes can also have the same effect in the axial direction.
Need to be reminded that middle-aged and older people are best not to climb the stairs to exercise to reduce the damage to the knee joint.
Associate Professor Sun Wei of the Department of Orthopaedics of the China-Japan Friendship Hospital of the Ministry of Health pointed out that increasing the strength of the quadriceps muscle can alleviate the injury to the knee joint. The easiest way is to straighten the legs and raise them when lying down.Keep it for 3-5 seconds, each can do 15-20, and it is better to do 2-3 groups every day.
銆€銆€In addition, strength training is also necessary, lack of strength to practice muscle atrophy, and weaken self-protection.
Lu Yifan suggested that instead of walking, jogging, swimming and other sports that are less likely to hurt the knee joint.