What exercises can protect your knees?

As people in modern society become more and more aware of exercise, many friends hope to take some time out of their busy work to exercise outdoors. This can not only help them maintain their body shape, but also increase their body resistance and immunity, thereby reducing the chance of getting sick. However, it is inevitable to injure the knees during exercise, so what are the exercises that can protect the knees? In the following time, please join me in learning about it.

The knee joint is the most important joint in human movement. Running, jumping, squatting and other movements all require the cooperation of the knee joint. In daily exercise, the knee joint is one of the most vulnerable parts. People who have injured their knees when they are young have several times higher rates of arthritis in middle-aged and elderly people than those who have not suffered any injuries. Therefore, during exercise, you must pay attention to protecting your knee joints.

The knee joint is composed of the thigh, tibia, patella, and fibula, and has a complex structure. Football, basketball, sprinting and sudden jumping may all cause knee injuries. There are four common knee injuries. The first is anterior cruciate ligament rupture: this is the most common serious sports injury to the knee. About half of them are caused by twisting the knee when grabbing the ball in basketball, and sometimes you can hear a sound. At this time, the knee joint will swell up quickly, and the knee will not be able to fully straighten. It can only be bent at about 30 degrees, and it will be impossible to walk on the ground. Second, medial ligament injury: If the knee is in an outward valgus position when injured, the medial ligament of the leg will often be injured, accompanied by pain, tenderness and bruising. Third, meniscus rupture: It often occurs when landing from a jump, with the knee landing slightly inward or outward. The pain is mild and you can walk. The joint sometimes swells slightly, but it disappears quickly. If the broken fragments are large, they will get stuck in the middle of the joint and make the knee unable to move. Just twist the knee slightly. A ruptured meniscus does not cause much movement disorder, but you may feel pain on the inside or outside of the joint when running or jumping. Fourth, articular cartilage rupture: If the articular surfaces of the femur and the knee joint collide too violently, it may cause cartilage rupture and joint hematoma.

Correct landing posture during exercise can prevent knee injuries. When landing, the forefoot should touch the ground first, the knees should be bent, and the body should lean forward slightly. Try to avoid the knees from tilting forward and backward. Be sure to choose a flat and suitable venue for exercise. Do not exercise in a place that is too hard or bumpy. Warm up for 10-15 minutes before exercise to loosen up the joints throughout the body. After a knee injury, do not flex and extend the injured area back and forth. Instead, straighten your leg and apply ice in time to relieve pain and swelling. It is best to use knee protectors when exercising.

The above paragraphs have given us a good introduction to exercises to protect the knees. I sincerely hope that friends who have this need can read the above content carefully, so that they can have their own unique insights and more standard answers to this question. Of course, I would like to remind everyone that when we exercise, we must do it within our ability and never use brute force.