Joint protection should avoid climbing stairs and squats

Joint protection should avoid climbing stairs and squats

Joint protection should avoid climbing stairs and squats

Guide: When it comes to health care, doctors can be regarded as the most authoritative one, and everyone has a set of “health laws.”

For example, dermatologists say “water is the best skin care product”, dentists rarely do whitening of teeth, cardiologists are very concerned about their waist circumference . orthopedists have a consensus: less climbing high buildingsWell protected joints from damage.

  ”Up and down stairs wear joints” In daily life, including many orthopedists inside me, pay attention to climbing stairs less and climbing less.

If it ‘s only three or four floors, it ‘s okay to take the stairs, but for higher levels, I usually choose to take the elevator.

Because of this repeated movement, the knee joint will be worn.

Many orthopaedic surgeons do not want their children to participate in sports such as roller skating and skiing, because these sports can easily cause joint damage.

“Said Li Zijian, deputy chief physician of the Department of Orthopedics, Peking University Third Hospital.

  Although mountain climbing is a good form of exercise, it is not conducive to protecting the knee joint.

Because the weight of the knee joint is equal to its own weight when going up the mountain, and in addition to its own weight when going down the mountain, the knee joint has to bear the force of undershooting. Such impact will aggravate the wear of the knee joint.

Li Zijian once admitted to a former arthritis patient. He originally had drugs to control his condition, but after retiring, he started climbing mountains every day. As a result, his joints were severely deformed. In the end, he could only perform joint replacement surgery.

  Many people also advocate the use of stairs instead of elevators to achieve the purpose of movement, which is not desirable.

“Sports such as swimming and brisk walking have better exercise effects than climbing stairs and are safer, but there are too few people who are willing to devote time to exercise and can only use the time to go up and down.

“Professor Lou Siquan, chief physician of the Department of Orthopaedics, Peking University Third Hospital, said that the intensity of the knee joint injuries caused by climbing stairs.

At this time, the knee joint should bear 3-4 times the weight.

In addition, when climbing the stairs, the bending of the knee joint increases, and the pressure between the cheekbones and the femur increases accordingly, especially the elderly, fat people, and people with poor knee joints, which will increase pain.

  Learn to go downstairs sideways and climb the mountain stick. “However, going up and down the stairs is our action every morning. It is not necessary to give up completely to protect the joints. It can vary from person to person.

“Professor Pei Fuxing, deputy chairman of the Orthopaedic Expert Committee of the Chinese Medical Association and leader of the joint surgery group of the Orthopaedic Expert Committee, suggested that people or people without joint disease can climb stairs and mountains appropriately, but pay attention to speed and posture;Floor, if you experience joint discomfort after climbing, you should reduce the frequency and time of some exercise. The climber should try to climb as little as possible to climb the steep mountain; if the knee joint hurts when climbing the stairs, or there is only serious bone and joint disease, the mostGood choice to take the elevator and try not to climb the mountain.

“Especially for those over 70 years old, don’t choose to climb stairs as an exercise method, you can change the exercise on flat ground.

Pei Fuxing reminded that the correct posture of going up and down the stairs also protects the joint skeleton.

First, don’t move too fast, don’t run or jump on the stairs.

Then, the old man ascends and descends the stairs, and can lean on his side with his hands on the handrails of the stairs.

Letting the toes touch the ground first and subjecting the arch to a part of the force can increase the buffer distance and protect the knee bones.

Finally, elderly people over the age of 70 or people with joint problems need to take the stairs one by one.

Lou Siquan added: “Let your left foot take a step down, and then slowly move your right foot to the same level. Once you have your feet steady, go to the next level. Don’t worry.

“If you want to climb the mountain, you can carry a light off-road stick to help you climb up the mountain; when you go down, it is best to take the cable car down.

It’s best to pack lightly when climbing, don’t carry your weight on your back.

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