Full of useful information! You will understand the tips to protect your knee joints after reading this article!


The legs have always been the most loaded part of the human body's locomotor organs. They support the weight of the whole body and complete functions such as walking, running, and jumping. Bones, muscles and skin age earlier. When your legs get "old", you will feel muscle relaxation, weak contraction and decreased nerve regulation function, which will bring great changes to your daily life. trouble. And many knee injuries are irreversible.

Therefore, protecting the knee joint is crucial. If you master some reasonable knee joint functional exercise methods, you can not only exercise your body, but also achieve the purpose of protecting your knee joints.

Part1

What is the knee joint?

The knee joint consists of bony structures such as the tibia, femur, and patella, as well as soft tissue attachment structures such as ligaments and menisci. It connects the calf to the thigh. As a rotational joint, the knee joint can move in two planes. In other words: the knee joint has two degrees of freedom, it can flex and extend forward and backward, and it can also rotate laterally and internally in the flexed state.

1. Bone structure: The knee joint is composed of the distal femur, proximal tibia and patella. Where the above bones intersect, there is articular cartilage on the surface. Some patients may have some extra sesamoid bones growing locally due to abnormal growth and development;

2. Soft tissue accessory structures: mainly include the joint capsule of the knee joint and a series of structures around the joint capsule. There are 4 main ligaments in the knee joint, namely the medial and lateral collateral ligaments, and the anterior and posterior cruciate ligaments. There is the patellar ligament under the patella, and around the patella there are a series of retinaculum and tendons and aponeurosis related to the quadriceps muscle. In the gap between the tibia and femur, there is a layer of fibrocartilage on both sides, namely the medial and lateral menisci. At the inner edge of the joint capsule of the knee joint, there is the knee joint synovium. There are also joint bursae in some areas around the knee joint that are prone to friction or compression, such as the suprapatellar bursa.

Part2

How to check the health of knee joints?

Have you ever experienced "knee squeaking"? Your knees will make a squeaking sound when you stand up suddenly after sitting for a long time, or your knees will make a squeaking sound when you squat down. This often happens, and many people worry about whether there is something wrong with their knees? Are you concerned? Have you ever checked your knee? Have you ever understood its health status? From what aspects should you check the health status of your knee joint? Two actions will teach you how to self-test the health status of your knee joint!

01. Leg squat

Squat down with your feet together. If you can't squat completely, or if you feel pain while squatting, you may have a problem with your knee balance.

02. Walk squatting

Slowly squat down until your thighs are parallel to the ground, and walk forward with your legs alternately. If you feel pain on the inside of the joint or cannot walk forward smoothly, please pay attention. Your knee joint may have been worn to varying degrees. It is recommended to have it checked in time.

Part3

How to protect the health of your knee joints every day

In our daily lives, we should pay attention to rest and control our weight, which can reduce the load on our joints. Women should try to wear high heels as little as possible. If there are deformities around the joints, surgery should be corrected in time. Wearing knee braces or elastic bandages is also very beneficial to protecting the knee joints. Here are two ways to protect your knee joints:

01. Three minutes of tapping

Patting the knees with the palm of your hand for three minutes can accelerate the blood circulation of the knee joints. The intensity of the patting should make the knee joints slightly red. No excessive force is required. You should also pay attention to keeping warm every day. The knee joints have less muscles and fat, so cold and dampness are more likely to affect blood circulation.

02. Straight leg raise exercise

Sit in a sitting position with your legs straight and your heels on the ground so that your legs are not bearing weight. Then hook your feet upwards and feel the tightness of the quadriceps muscles above your thighs. This type of exercise mainly strengthens the quadriceps muscles and reduces the pressure and wear on the knee joint during exercise.

Reminder: Be fully prepared before doing physical exercise. 02 The action is relatively difficult. If you can't do it, don't force your body to prevent injury.

Part4

How to warm up effectively before exercise

Performing the following warm-up exercises before exercise can effectively protect the knee joints and other parts of the body. Let me tell you now!

01 Neck warm-up

Action points:

1. Spread your feet shoulder-width apart, bend your knees slightly, tighten your hips and waist, and look straight ahead.

2. When starting the movement, exhale and raise your head upward, inhale to restore it, exhale again and lower your head, inhale to restore it, exhale for the third time and turn your head to the left, inhale to restore it, and finally exhale and turn your head to the right to feel the movement process. The feeling of pulling in.

02. Shoulder joint circle 20 times

Action points:

1. Bend your elbows. Place the fingers of both hands on the shoulders, draw a circle forward, pay attention to the natural opening of the feet, slightly bend the knees, tighten the hips, tighten the core of the waist and abdomen, and look straight ahead.

2. Control the speed and amplitude of movements to be moderate

3. Don’t go too fast to avoid shoulder joint injury

03. Circle the hip joint 15 times on the left and right sides

Action points:

1. Raise your head, lift your chest, and contract your abdomen. Keep your back straight and your hands on your waist. With one leg of the right leg, raise the knee, abduct it, and lower it. Alternate left and right, keep your body stable during the whole process, and remember to bend the knee of your supporting leg slightly.

2. Keep breathing naturally, inhale through the nose and exhale through the mouth. This action can lubricate our hip joints and warm up to prevent us from injury. Many fitness enthusiasts get injured because they neglect the warm-up part, so everyone must remember to warm up before training.

04. Lunge and turn left and right 15 times each

Action points:

1. Starting position: standing naturally

2. Step one leg forward, bend the front leg at the knee, do a lunge with the body downward, and at the same time put your hands together and stretch forward

3. Turn the upper body to the side of the front leg

4. Change the other leg to step forward and turn

5. Remember to keep your lower limbs stable during the turn.

05. Swing arms and raise legs high

Key points of the action: (Higher difficulty, do not do it for the elderly/people who are unable to complete the action)

During the whole process, raise your head, raise your chest, and retract your abdomen, keep your knees and toes forward, lift your legs until your thighs are parallel to the ground, and swing your arms naturally. If you think the difficulty is too easy, you can speed up and run. Remember to keep breathing and don't hold your breath.

06. Half squat 20 times

Action points:

Spread your feet shoulder-width apart, and point your toes forward or slightly outward. Make sure your knees are in the same direction as your toes. Do not buckle your thighs inward. Inhale when you squat and exhale when you stand up. Keep your back straight and your abdomen tight throughout the process. tight

Seeing this, you should know how to protect the knee joint in daily life. Mastering these little knowledge can effectively protect the knee joint! If there is a problem with the knee joint, be sure to seek treatment from a professional doctor and formulate a corresponding treatment plan and suitable Functional exercise method! Protecting the knee joint is very important, but don’t wait until you are old to realize this!