Thanks for the invite to Wukong Q&A; there's a great post on how to avoid becoming a greasy middle-aged man that's on fire lately; greasy middle-aged men are standardized as thermos-on-the-go, pot-bellied, and nostalgic ......

Of course, today we are not talking about grease, but about a disease that increases in prevalence with age: knee osteoarthritis. Studies have shown that the prevalence of osteoarthritis is only 10-17% in 40-year-olds, 50% in 65-year-olds, and up to 80% in 75-year-olds. So, while becoming greasy middle-aged people, the prevalence of osteoarthritis in our knees is also increasing year by year. So how do we avoid knee degeneration?

1. Reduce weight

Obesity is a significant risk factor for osteoarthritis of the knee, and the higher the weight, the greater the risk of knee osteoarthritis. We can think about it, the knee joint is pressed by the upper body of 50kg and 75kg every day, the joint function and joint wear and tear can be the same? The lighter the weight, the better.

2、Pay attention to joint warmth

Winter is coming and many people insist on a pair of suit pants for the winter in order to get in shape and not look so greasy. In fact, the problem comes, cold irritation, itself is a trigger for joint inflammation. So, in order to have less pain and suffering in the future, put your fall pants on when you feel cold. Today, Dr. Tien was even asked by Dr. Tien's post-doctoral wife, "How come you're wearing fall pants on such a hot day? You weren't like this before." I replied unabashedly, "I used to be young and unintelligent, but now I'm thirty-two or thirty-three years old, and when I stay up late at night and get cold, I'd better put on my fall pants earlier, so I'm warm and comfortable."

3. Proper exercise

Remember, exercise needs to be appropriate and not excessive. The most suitable exercise for the knee joint, of course, is swimming, and leg muscle training is also very necessary, such as cycling. But we need to remember, can not do weight-bearing exercise, such as the weight of the gym squatting and so on.

4. Good living habits

If you have been clearly diagnosed with knee degeneration, you need to avoid climbing, squatting, and going up and down stairs (if you have an elevator, take it; if you don't have an elevator, go down the stairs slowly or with an assistive device). As for those who do not have degenerative knee joints, they still need to pay attention to the fact that when climbing mountains, it is best to have a walking stick, and pay attention to avoiding prolonged climbing and so on.

ultimate

Those who already have knee osteoarthritis really need to pay attention to it, and if the pain is severe they will definitely still need medication; if you don't have knee osteoarthritis yet, it's better to take care of it earlier. Why early maintenance, early treatment? Because knee arthritis, degenerative changes, osteophytes, cartilage wear and tear, are basically irreversible, drugs can only control the symptoms. Of course, also for 65 years old after retirement, you can still go to the Maldives with your children and loved ones to see the coconut groves and trees, clear water and sand.

If it is really serious, there is still a way to do knee replacement, which is the specialty of the Joint Surgery Department of the Third Affiliated Hospital of Southern Medical University.

What can I do to prevent degenerative knee disease after the age of 45?

It is often said that the legs grow old first. And legs first old is often the knee joint. The reason why the knee joint is prone to degenerative disease is determined by the unique structure of the knee joint. Knee joint is the body's largest, structural composition and function of the most complex carriage joint, by the bone, articular cartilage, the joint cavity of the cruciate ligament, meniscus, synovial fluid, the joint capsule and ligament reinforcement outside the joint and the formation. The knee joint consists of three parts: the lateral tibiofemoral joint formed by the lateral condyle of the femur and the lateral condyle of the tibia, the medial tibiofemoral joint formed by the medial condyle of the tibia and the medial condyle of the tibia, and the patellar joint formed by the articular surface of the patella and the femoral scooter, so it can be seen that the knee joint is a big and complex joint consisting of three joints, and its motor function can be affected if any of the major structures of the knee joint are injured.

The knee joint is a relatively weak link in the skeleton due to the fact that it is relatively less vascularized and has relatively poor circulation. Nutrient supply is also relatively insufficient. Cartilage tissue, in particular, becomes less capable of protein synthesis and less efficiently utilized as we age, which can cause degenerative changes in the cartilage tissue. The normal knee joint has a thin but very friction-resistant layer of hyaline cartilage on the surface, which is very important in the sports function of the knee joint. The knee joint is the joint that carries the most weight and has the most movement in the human body, and thus it is also the joint that degrades the earliest and suffers the most damage in the human body. middle-aged and old people over 45 years old, especially women, due to the decrease of hormone level in the body, it will cause degeneration of hyaline cartilage in the knee joint, atrophy, coupled with some minor injuries, and the smooth hyaline cartilage like a mirror will appear as a spot "rust spot", causing the swelling around the joint. "This will cause a series of symptoms such as swelling around the joints, pain, difficulty in walking, etc., and degenerative disease of the knee joint will occur.

Degenerative knee joint disease, also known as osteoarthritis, osteoarthrosis, degenerative joint disease, proliferative arthritis disease, hypertrophic arthritis, senile arthritis, etc., is one of the most common chronic, progressive joint diseases. Its pathology is characterized by degeneration and destruction of articular cartilage, sclerosis of subchondral bone, reactive hyperplasia of joint margins and subchondral bone, and formation of bone redundancy. Its clinical manifestations are swelling of the knee joint, pain, walking difficulties, going up and down the stairs difficult, standing difficult to squat, squatting can not stand up, the patient is very painful.

Degenerative degeneration of the knee joint is irreversible and an almost inevitable law of nature. Especially for those who are fond of sports, the knee joint may suffer more serious injuries. Take my own personal experience, I like soccer and badminton, these two sports compared to badminton sports on the knee joint injury is more obvious. Badminton's pace of stomping and twisting is more. Playing soccer, if the field is too hard, or do a sharp stop and turn movements more often, it will be obvious that the knee joint is more weight-bearing, after the movement, when going up and down the stairs, the knee will be vaguely painful, there is an uncomfortable feeling. I believe that most of the middle-aged people who like sports like me will have this feeling. The reason lies in the degenerative lesions of the knee joint.

If you pay attention to knee hygiene in general, it is possible to alleviate the occurrence of degenerative knee diseases to a certain extent.

1. Pay attention to the posture of walking and labor, do not twist your body to walk and work. Do not wear high-heeled shoes when walking long distances; wear soft-soled shoes with thick and flexible soles to reduce the impact on the knee joints and avoid wear and tear of the knee joints.

2, try to avoid body obesity, to prevent aggravating the burden on the knee joint, once the body is overweight, we must actively lose weight, weight control. In the process of weight loss, avoid choosing weight-bearing exercise such as jumping rope and climbing stairs.

3. Reduce strenuous exercise, especially weight-bearing exercise of the lower extremities. After a knee injury, don't expect to reduce the pain by wearing a brace. The right thing to do is to stop exercising immediately or choose other sports programs. Usually should pay attention to strengthen the knee strength training, such as static squatting, etc., can also reduce the occurrence of knee injuries to a certain extent.

3, in terms of diet, should eat more food containing protein, calcium, collagen, isoflavones, such as milk, dairy products, soybeans, soy products, eggs, fish and shrimp, kelp, black fungus, chicken claws, pig's trotters, lamb shanks, cow hooves, etc., and pay attention to vitamin C-rich vegetables and fruits, so that not only to supplement the protein, vitamins and minerals, and also promote collagen synthesis, to prevent osteoporosis, the It is conducive to the growth of cartilage tissue and reduces the symptoms of knee osteoarthritis.

(This article is original, the picture is from the Internet, if there is any infringement, please contact to delete.)

Executive Director of Shenyang Nutrition Society

National Level II Public Nutritionist

Liu Dong

When a person is young, all functions are in their prime, the body is as healthy as ever, and the knees are also healthy. However, from the age of 40, the soft joints begin to degenerate, and after the age of 60, degenerative arthritis of the knee occurs in 1 out of every 2 people.

To prevent the development of degenerative arthritis of the knee, you can do the following steps in your daily life:

1. Two steps in the morning and evening to take care of the knee joints

Warm up every morning.

When you wake up, lie on your back in bed with your legs straight, slowly raise your legs to form a 45-degree angle with the bed, and then slowly lower them after 1 second. Repeat the exercise alternately with both legs for as long and as hard as you can tolerate.

Rest for a few moments, slowly sit up, let your calves drop naturally, do the kicking of the calves, try to let the calves kick a little higher (high enough that the calves can be parallel to the ground). If the bed is shorter than the knees, it is recommended to change the place of practice to a high chair.

Let your knees sleep at night.

For people with knee pain, arthritis, or a day's labor, hope that the legs can be relaxed, sleep can choose to lie on the back position, so that both sides of the knee naturally turned outward, while in both sides of the knee under the (popliteal fossa) a small pillow, and according to their own feeling to adjust the position, so that the knee joints are in the most comfortable state.

If the joint pain is severe when you lie on your back, you can adopt the side lying position of "lying like a bow". This sleeping position may not be used to at first, but after a few days, not only will you be refreshed, the legs are also numb.

2. Hourly movement

Some young people do not like sports, some office workers are in front of the computer half a day without moving a bit of position, which is not only on the lumbar spine, the knee joint is also a great harm.

When you are sedentary or don't exercise, your muscles run out of strength, your ligaments loosen up, and your knees are prone to injury.

Some people will exercise to get fit when they are off work. But instead of exercising for an hour after sitting still for 8 hours, it's better for your joints to get up and walk around for 5 minutes every hour.

Sitting for a long time, most of the leg muscles will be in a state of relaxation without contraction, and muscles do not contract for a long time, its strength will be weakened, the blood circulation will be poor, resulting in muscles, tendons, ligaments, the strength of the weakening. Sitting quietly for 1 hour after exercise, can make the leg muscles do not appear "use in waste retreat" situation, the knee joint can also maintain relative stability.

3. Warm up your knees even if you're not cold

The knee joint is a "skin and bones" structure, and does not have a thick layer of fat or muscle to protect it, it is also particularly afraid of cold.

Cold is an irritant to the joints, and it can also cause sterile inflammation in the joints, which can be detrimental to joint health.

In addition, do not wait until you are cold to keep your knees warm. Arthritis is a multifactorial and gradual process, because the human body has a tenacious self-repair ability, but really wait until the discomfort symptoms, it means that the situation has developed to the "out of control" state.

Therefore, both the elderly and children should pay more attention to keep their knees warm in general.

What do you usually do to take care of your knees, leave a comment ~21

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Knee degenerative joint disease has many aliases, such as knee osteoarthritis, knee osteomalacia, knee bone spurs, etc., China's knee joint degenerative joint disease suffers from more than 50 million people, it is estimated that everyone is not unfamiliar with it. The question can actually be split into three parts: what is knee degenerative lesions? Why is it important to avoid it after the age of 45? How to prevent degenerative knee disease? We will answer these three aspects next.

What is degenerative knee disease?

Retinopathy of the knee is one of the most common diseases among middle-aged and elderly people. When it develops to the terminal stage, it can lead to complete loss of mobility, which poses a great threat to the quality of life of middle-aged and elderly people, so it is important to pay attention to it! The main cause of knee joint degenerative lesions is the damage and degeneration of the cartilage tissue on the surface of the knee joint, as well as the formation of bony encumbrances on the articular surface, i.e., osteomalacia. How does this happen?

In the normal knee joint, there is a layer of cartilage that plays a role in reducing pressure and preventing shock. When the cartilage is worn out and damaged due to degenerative changes, overuse of the knee joint, trauma, bacterial invasion and other reasons, the ends of the bones underneath the cartilage lose their protection and rub together directly, resulting in osteomalacia, bone burdens (spurs) formation and pain; on the other hand, the worn out and dislodged cartilage debris is sandwiched in the middle of the joint, which can cause inflammation and a reaction. On the other hand, the worn-out cartilage debris caught in the middle of the joint will trigger an inflammatory reaction, resulting in swelling, heat and pain. Knee osteoarthritis is a degenerative disease of the knee joint.

Why is it important to avoid degenerative knee disease after age 45?

Before we answer that question, let's look at a set of data:

• Osteoarthritis of the knee is the highest incidence of osteoarthritis, according to estimates, the number of patients with osteoarthritis of the knee in China in the50 million or more；
• Degradation of knee cartilage actually begins20 years oldStarting later, to40 years oldAt the time, almost everyone has degeneration of knee cartilage;
• Osteoarthritis of the knee is highly prevalent in middle-aged and elderly people after 40 years of age, and in the stage of 40-60 years of age, its incidence is10 to 17, with a prevalence in the 60+ age group of50%, with prevalence rates as high as 70+ years of age stage70%。

From this set of data we can see that the incidence of osteoarthritis of the knee in the elderly is very high, seventy years old 7 out of 10 in the trick. The degeneration of knee cartilage actually begins at a young age, but the clinical symptoms vary depending on the individual's physical condition.Therefore, protecting the knee and preventing degenerative knee disease is actually something that young people should be doing, except that 45-year-olds are at higher risk and deserve more attention!

What are the risk factors for degenerative knee disease? Who is at high risk?

(1) There are many reasons that can cause damage to the cartilage surface of the knee joint, and the main ones in daily life are as follows:

① Age:As we age, the function and traits of articular cartilage change. First, collagen fibers and proteoglycans in cartilage tissue decline, reduced water content will reduce the elasticity of articular cartilage, making it more fragile and vulnerable to injury; second, the composition of synovial fluid changes, sodium hyaluronate decreases, so that the synovial fluid lubrication, cushioning, nutritional cartilage function is weakened, resulting in cartilage surfaces are more susceptible to wear and tear.

② Overweight.The greater the body weight, the greater the weight borne by the knee joint, and at the same time the large body weight may also lead to uneven stress on the joint surfaces and deformation of the joints, all of which can lead to the early occurrence of degenerative knee joint diseases.

(iii) Trauma.Damage to the ligaments and menisci in the knee joint predisposes the knee to instability, leading to susceptibility of the cartilage to wear and tear.

④ Overuse of the knee joint.Strenuous exercise, long-term weight-bearing, climbing, going up and down the stairs, wearing high heels, etc., are prone to cause damage to the knee joint, leading to the occurrence of degenerative knee joint lesions.

⑤ Joint deformities.Poor joint alignment due to inversion deformity (O-shaped leg) and eversion deformity (X-shaped leg), and uneven stress on the knee joint can easily lead to articular cartilage damage.

⑥ Infection.Septic arthritis, osteomyelitis invading the joint cavity, and joint tuberculosis can cause damage to the cartilaginous surfaces of the joint.

⑦ Other.Inadequate calcium intake or impaired absorption, cold joints, etc.

(2) How can I tell if I am at high risk for osteoarthritis of the knee? If you have "yes" to any of the following, you should be on your guard:

• Middle-aged and older people over 40 years of age, especially women;
• Obesity, weight above normal;
• Engaged in negative work such as construction and moving;
• Athletes or sports enthusiasts who play basketball, soccer, etc. on a regular basis;
• Dancers, and mountaineers;
• Those with deformities such as O-shaped legs or X-shaped legs;
• People who usually stand, sit or squat for a long time, and those who lack exercise for a long time;
• People who have experienced more serious knee trauma or falls;
• Women who usually like to wear high heels, as well as shorts and skirts in winter as well.

How to Prevent Degenerative Knee Disease?

In fact, we can see how to prevent the degenerative knee joints from the causes that lead to them, and we look at how to prevent them from two different groups of people: the young, the middle-aged and the elderly:

(1) What can young people do to prevent degenerative knee disease?

As we said before, the degeneration of knee cartilage has started after the age of 20, what should young people do to prevent it in advance?

• Don't let your knees hurt.Most knee pain in young people is related to trauma, which is a risk factor for osteoarthritis.
• Don't let yourself gain weight.Young fat people can abound these days, and for every point of weight gain, there is more wailing in the knee joints!
• Avoid bad posture.Avoid long standing, sitting, squatting, crossing your legs and other bad postures in your life, just because it's okay now doesn't mean it's okay later;
• Don't let your knees suffer for a long time.Just because you're young, you can't ignore the dangers to your knee joints from strenuous exercise, stair climbing, hiking, and so on.
• Stop smoking as well as drinking less alcohol and colas.Smoking, drinking, and coke, the three-piece suit of many young people, are damaging the health of bones and joints.
• Don't let your knees get cold.Young people often do not want to temperature for the sake of the wind, in the cold winter season also let the knee joints exposed, in the summer all night to the wind blowing air conditioning, can lead to osteoarthritis.

(2) What can middle-aged and elderly people do to prevent degenerative knee disease?

For middle-aged and older people after the age of 45, the incidence of degenerative knee disease is increasing, and it is more important to pay attention to lifestyle changes and strengthen the exercise to prevent:

① Maintain a healthy weight.Many middle-aged people have a "blossom" crisis, which is busy with middle-aged people negligent exercise, especially sedentary middle-aged people, both easy to get fat is also not conducive to the health of the knee joints, generally sit on the half hour, it should get up and move around.

② Avoid bad posture and strenuous exercise.Middle-aged and elderly people should avoid sitting, standing and other bad posture, especially squatting and kneeling and other great burden on the knee joint action. Strenuous exercise, on the one hand, can exacerbate the wear and tear of knee cartilage, on the other hand, may also lead to ligament and meniscus injuries, middle-aged and elderly people should try to avoid strenuous exercise.

③ Reasonable exercise.Exercising the quadriceps muscle helps to improve the stability of the knee joint, and middle-aged and elderly people can carry out functional exercises accordingly under the guidance of doctors. In daily life, you can do aerobic exercise such as brisk walking and swimming, which is a good way to maintain muscle strength, but be careful not to exercise too much.

④ Take joint nutritional drugs.These are represented by glucosamine and chondroitin sulfate. Glucosamine is the most exposed drug, which can be used as a nutritional supplement for articular cartilage in case of mild or moderate wear and tear of articular cartilage, and chondroitin sulfate is also one of the main components of cartilage, which is often used in conjunction with aminoglycans. Middle-aged and elderly people can take these two chondroprotective agents under the guidance of a doctor.

⑤ Daily diet is nutritionally complete.As mentioned earlier, insufficient calcium intake or impaired absorption is also a risk factor for osteoarthritis. Osteoarthritis and osteoporosis are both more prevalent in middle-aged and elderly people, especially women after the age of 50, who should ensure adequate calcium intake in their daily lives.

⑥ Keep warm and avoid getting cold.Cold joints are also a factor in the development of osteoarthritis. As middle-aged and elderly people, it is important to add clothes in time to keep the joints warm in cold weather. In the hot summer, when blowing a fan or air conditioner, avoid the wind to prevent the joints from getting cold.

As middle-aged and elderly people after 45 years old, if you encounter early symptoms of knee degenerative changes such as stiffness or hidden pain in the knee joint, you should seek medical advice in time. If you are diagnosed with the disease, you should immediately change your lifestyle and exercise, and at the same time under the guidance of your doctor, you should carry out non-pharmacological treatments such as weight loss, exercise therapy, physiotherapy, and so on, so as to alleviate the symptoms and control the progression of the disease. In your life, do the above points, try to avoid or delay the occurrence of degenerative changes in the knee joints, so that your quality of life is more secure!

What is knee degeneration?

Strictly speaking, knee degeneration is a generalized diagnosis, which can be simply understood as "aging" of the knee joint, which is a natural law of the human body and cannot be avoided. The main anatomical changes that occur in degenerative knee joints are: cartilage damage, meniscus damage, ligament laxity, synovial membrane hyperplasia, osteophytes, sclerosis of the articular surfaces, osteoporosis, and so on. These structural pathological changes are usually slow, early human body does not have obvious abnormal feeling, as the disease continues to aggravate, there will be knee joint pain, swelling, reduced range of motion, joint deformity and so on.

Knee degeneration has individual differences, but the general rule is the same, as age increases, the incidence of knee degeneration is higher and higher, studies have shown that the knee joints roughly from the age of 40 years old will begin to age and degeneration, although the trend of degeneration can not be changed at the moment, but still through the maintenance of can slow down the aging of its.

How to slow down knee degeneration?

1. Reasonable exercise

Moderate knee exercise helps to maintain knee function and prolong the "life" of the knee, such as daily jogging, outdoor cycling, swimming and other sports, are very good knee exercise program. Long standing, long squatting, climbing, weight walking and other activities, knee joints under pressure, excessive load is caused by knee joint degeneration accelerated one of the important factors, it is best not to do these sports. After work, take the initiative to exercise the quadriceps muscle strength, the knee joint maintenance has a positive effect, hook foot straight leg raising exercise, simple and easy to do, easy to promote.

2. Keep warm and don't get cold

Knee joints, like other joints, have the habit of "liking heat and fearing cold". Daily maintenance of knee joints suggests localized hot compresses, microwaves, infrared rays, heat therapy and other physiotherapy means, which are effective for mild pain and swelling, and wearing knee pads can also help to alleviate the condition. If the knee is not good, avoid working and living in a cold and damp environment, so as not to accelerate joint degeneration and aggravate the condition.

3. Weight reduction

Obesity and overweight is another major factor affecting the knee joint "life", especially the upper body overweight people, when standing and walking, the pressure on the knee joint increases, the knee joint degeneration and aging risk increases.

4. Diet

When it comes to knee joint maintenance, we can't help but mention diet, our countrymen can get involved with any disease with "eat". Delay knee degeneration or suggest eating more calcium-containing foods, such as milk, seaweed, shrimp, etc., not partiality, grains and cereals should be balanced intake is the best.

The human knee is a consumable item that is constantly wearing out. Many people don't take care of their knees when they are young, which leads to knee pain when they get older, especially when the weather turns cold and it rains more, which seriously affects their quality of life.

(Degenerative joint lesions folk called old cold legs, very graphic: old - older people are prone to; cold, pain when the weather turns cold, cold easily get this disease.)

Some people need to take painkillers for a long time, and those with serious conditions even need to spend more than 100,000 dollars to replace their artificial knee joints.

Knee replacement surgical procedure, surgery is traumatic and expensive, and an artificial joint can only be used for more than ten years, after more than ten years, have to face a second operation, very painful

That's why we have to take care of our knees.

So what can we do to protect our knees?

1. Pay attention to the knee joints to keep warm, beautiful and frozen is not desirable!

Old cold legs, old cold legs, knee joints often cold is a cause of degenerative knee joints. Many girls when they are young in order to be beautiful, often in the cold days still bare their knees, out of the mix, sooner or later have to return ah!

At the same time, in the summer, don't blow on your knees all night long with a fan or air conditioner just to stay cool!

2. Do a good job of warming up before exercise and fully relax after exercise to avoid sports injuries

Studies have proven that knee injuries are more than 50% more likely to be followed by degenerative knee disease. Meniscus injuries and injuries to various ligaments in the knee set the stage for degenerative knee disease in the future.

Before exercising, especially before strenuous, confrontational sports (e.g., basketball games, soccer games), warm up your body by doing adequate warm-up preparatory activities. Trotting for a few minutes, stretching ligaments, and moving joints are all great choices.

After the exercise, you should take out a few minutes to relax, which is conducive to the muscles and joints from the tension fatigue state as soon as possible to recover.

You should also wear some protection, such as knee pads, during sports so as to reduce the probability of joint injuries.

(Many athletes, despite specialized team health care, are prone to degenerative joint disease in old age, which is related to injuries sustained on the field of play in their youth.)

3. Choose the right kind of exercise and avoid exercises that damage your knees

As we have already mentioned, the knee is a valuable consumable that is used less and less. Since we humans, unlike animals, have evolved from crawling to walking upright, our knees are burdened with a heavier load, making them more susceptible to injury. And there are workout exercises thatFor example, stair climbing and one-legged squatting are very harmful to the knee joints and we should avoid these exercise methods!

In addition, women, obese people, are not suitable to adopt long-distance running as a method of exercise and weight loss.

Female compatriots due to the innate physiological structure, large pelvis, knee joint angle, so lead to the knee joint pressure than men, if a long period of time, large amount of exercise running, it is easy to cause knee injuries

(On the left is a diagram of the female anatomy, where it can be seen that the Q-angle angle is greater in women than in men, and that the knee joints are under greater stress.)

The obese need no explanation.

Therefore, women and dieters who wish to burn fat and lose weight and exercise, then the two recommended exercises are swimming and plank support. These two exercises are effective and do not hurt the knees.

4. Control the amount of exercise, and the exercise should be progressive

The amount of exercise is very critical, a person must choose the amount of exercise that is suitable for him or her when doing sports and long-term exercise, and it should be gradual, gradually increase the amount to give the body time to adapt. If the volume is large, or the speed of increase is too fierce, then it is easy to cause damage to the knee. Such news is endless

If you adopt running as your method of exercise (after all, running is a low-cost, universal sport that doesn't require a lot of space), you shouldn't do more than 3 kilometers per day and 12 kilometers per week

Walking is actually a pretty good exercise, not too damaging to the knees, and great for fitness!

5. I'll teach you a simple, effective way to exercise your knees, squatting against a wall.

Very simple, 2-10 minutes at a time (because individual strength varies, until you feel your legs swell, beginners can start with 30 seconds), come to three sets a day and strengthen your knees!

6. If there is pain in the knee joint, then you can also take a little glucosamine, is effective in relieving pain and promoting the regeneration of joint cartilage. Please read the instructions carefully before taking the medicine!

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Degenerative joint disease of the knee is the most common type of chronic, progressive joint disease, also known as osteoarthritis of the knee, is the degenerative wear and tear of the cartilage of the articular surface of the knee joint leads to the joint surface is not smooth, the weight-bearing line of force changes, so that the joint and the cartilage tissues undergo degenerative changes.

According to incomplete statistics, more than 55 years of age, about 60% of the middle-aged and elderly people suffer from this disease, more than 45 years of age, especially women, due to the decline in hormone levels in the body during the period of extinction, will cause degeneration of the hyaline cartilage of the knee joints, atrophy, coupled with daily activities of some of the minor joint injuries, and its smooth as a mirror of the hyaline cartilage will appear points of the "rust spot! ", there is a local necrosis. So after 45 years old, how to avoid knee degeneration?

1, avoid long-term high-intensity exercise: long-term, excessive, strenuous exercise or activity is one of the basic causes of induced degenerative changes in the knee joint, excessive exercise will lead to increased stress on the joint surface, wear and tear, so avoid long-term strenuous exercise. In addition, reduce the load (less squatting, going up and down stairs, climbing, local warmth, make gentle exercise, etc., to protect the knee joint.

2, appropriate physical exercise: avoiding long-term strenuous exercise does not mean inactivity. Appropriate exercise, especially joint exercise, can increase the pressure in the joint cavity, which is conducive to the penetration of joint fluid into the cartilage and reduce the degenerative changes of articular cartilage. Men who have reached the age of 40s should choose low-intensity exercise such as jogging, and women should increase a certain intensity of strength training, which helps to slow down osteoporosis and obesity. Men can choose aerobic exercise such as brisk walking, swimming & cycling, etc., while women can choose swimming and slow walking.

3, timely treatment of joint injuries: degenerative joint lesions and arthritis, intra-articular fractures, etc. have close correlation.

4, to avoid the knee joint cold: joints for a long time cold and huge temperature difference is also the main cause of knee joint lesions. In addition to the cold weather pay attention to keep warm, in the summer air-conditioned room, pay more attention to the warmth of the knee joints, avoid air conditioning wind and fan wind blowing directly on the knee joints susceptible to cold.

5, reduce weight: obesity is one of the important reasons for inducing degenerative diseases of the spine and joints. The incidence of degenerative osteoarthritis of the knee in obese women is four times that of normal weight. Excess weight is a burden on the joints, accelerating the wear and tear of the articular cartilage and causing uneven pressure on the articular cartilage surfaces. Therefore, for obese people, appropriate weight reduction is necessary. To avoid knee problems, usually pay attention to keep warm to prevent cold, reduce weight-bearing activities, avoid climbing action, if there is pain to rest, to prevent the symptoms from worsening, and as soon as possible to seek medical attention.

How to avoid knee degeneration after age 45?

Degenerative changes in the knee joint, also known as osteoarthritis and senile arthritis.

It is one of the most common chronic, progressive joint diseases.

Pathologic features of knee degeneration

Degeneration and breakdown of articular cartilage.

Subchondral bone sclerosis,

Reactive hyperplasia of joint margins and subchondral bone, bone redundancy formation.

Symptoms of Degenerative Knee

Swelling and pain in the knee,

Difficulty in walking,

Tough going up and down stairs, etc.

There are no good treatments for degenerative knee joints

Therefore, it is important to prevent knee degeneration early.

After the age of 45, the first thing to avoidProlonged engagement in strenuous exercise.

The knee is one of the most heavily loaded joints in the human body for a variety of activities

Excessive movement puts more stress on the joint surfaces and increases wear and tear.

First, long-term strenuous exercise can also make the bones and the surrounding soft tissues excessive force and tension, resulting in local soft tissue damage and uneven force on the bones, so avoid long-term strenuous exercise.

Secondly, you should pay attention to keeping warm in cold weather and wear knee pads when necessary to prevent your knees from getting cold.

Thirdly, when participating in sports activities, we should do a good job of preparatory activities, so that the knee joints are fully active before exercise.

Fourth, when riding a bicycle, to adjust the height of the car seat, the car seat is too high or too low or riding uphill when pedaling hard, the knee joints have a negative impact.

Fifth, try to avoid body obesity, to prevent aggravating the burden on the knee joints, once the body is overweight, it is necessary to actively lose weight, weight control.

The most important thing to do is to work on muscle strength around the knee.

Quadriceps Strength Training

Straight leg raise exercise 2 times a day 10-15 reps each time

Static squatting against a wall 3 to 4 times a day for 30 seconds each time

Hamstring Training

Standing leg hook 2 times a day 10-15 times each time

Single-leg Romanian pull-ups, 3 times a day, 10 reps each on the right and left leg.

Strength training for the glutes

Deep squat exercise 3 times a day 10-15 reps each time

Bungalow abduction exercises 2 times a day 10-15 reps per session

Thanks for the invitation, this is a really great question and one that most people are very concerned about. The human body cannot move without muscle contraction and joint movement. But no matter what, the joints will degenerate, just like the parts of a car, they always need care and maintenance. The first recommendation is to keep warm, although simple, but not everyone can pay attention to; second is to strengthen the exercise, we recommend the exercise is tiptoe heel and hook foot pressure knee, recommended other sports are swimming and car, so that can increase the muscle strength around the joints, will play a very good role in the protection of the joints; third is to maintain a good lifestyle and activities. For example, reduce weight, reduce climbing mountains, stairs and other wear and tear on the knee joint more exercise.

I myself have severe degenerative knee disease. It is now improving. Being the most weight bearing joint in the body, it has so much impact on your quality of life. If you don't want to use a wheelchair early, you have to take good care of it. Summarize a few tips:1 deep squat or static squat. (Squatting knee vertical can not exceed the toes, squatting against the wall at right angles) 2, pay attention to the knee joint winter warmth. 3 often soak your feet. 4, eat some chondroitin sulfate and aminosugar compound. 5, reduce body weight.