Some people say that exercise is an exercise for the function of the knee; others worry that exercise can cause knee wear and so on, which is not good for the knee. How should we protect the knee joint during exercise?
Mountain climbing is not conducive to knee pads
The knee joint is one of the joints with the most movement and weight. In general, torsion is the most likely to cause knee damage. Some movements like smashing, especially in sports such as football and basketball, are more likely to cause knee injuries in some movements such as beveling, turning, turning and so on. Like running, the route is straight and there will be fewer injuries.
Mountain climbing is a good way to exercise, but it is not conducive to protecting the knee joint. Because when going up the mountain, the weight of the knee joint is basically its own weight, and when going down the mountain, in addition to its own weight, the knee joint also has to bear the power of the undershoot, such an impact will increase the damage to the knee joint. The friction of the tibia, meniscus, and articular surface is intensified, and it is easy to cause injury.
There is no "running knee" at all
Running often, some people worry about having a "running knee." In fact, there is no "running knee" at all, at least the concept of "running knee" is not clinically mentioned. If you feel discomfort, it is usually cartilage damage, tendon end disease, synovitis and so on.
If you feel your knee pain is uncomfortable, take a break, do not exercise for the time, rest until the pain is weakened or disappeared. If you have an acute injury such as a ligament injury, you should rest for at least 3 months. As the saying goes, "100 days of injury and bones", we have to follow these rules. Never compare yourself to athletes. Professional athletes train their muscle strength, body flexibility, body coordination, balance ability, etc. every day. They have a good understanding of their anatomy, functional status and common sense of injury prevention. Moreover, professional athletes usually have a strong medical and rehabilitation team behind them. 　
The biggest problem with treadmills is that they are fixed speed, and you are a little slower and fall off the treadmill. But you think about it, always running at the same speed, running for half an hour, an hour, can you stand it? If the coordination of the knee joint and the muscle can not keep up, it will cause shock damage to the meniscus and cartilage of the knee joint.
Protect your knees from your muscles
The injury to the knee joint is not protected by the protective gear, but by the muscles. Usually practice muscle strength, as well as reactivity, sensitivity and so on.
Quietness is an exercise method that is extremely suitable for the general population, especially the elderly, mainly to exercise the muscle strength of the quadriceps. This method is a very good exercise method for improving the muscle strength and ability of friends who usually do not exercise much.
The specific practice method is: back against the wall, the feet are separated, shoulder width, gradually forward, and form a certain distance between the body and the center of gravity, about 40-50 cm. At this point, the body has already presented a squat posture, so that the long axis of the calf is perpendicular to the ground. The angle between the thigh and the calf should not be less than 90 degrees. Usually every time you reach it, you can't insist on one end, rest for 1-2 minutes, and then repeat. Repeat 3-6 times a day as well. In addition, it is best to do it in different angles. For example, 30, 60, 90 degrees and 3 angles, the effect will be even more
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