Want healthy knees with less wear and tear?

Changes in modern lifestyles can quietly compromise the health and vitality of our knee joints. Everyone hopes their knees can maintain youthful vigor, achieving the condition of a 40-year-old's knees at the age of 60.

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How can this be achieved? Dr. Huang Sihua, an orthopedic specialist at the Second Affiliated Hospital of Xi'an Jiaotong University, has summarized five key points for us. Let's see if you're doing them right.

One: Avoid Stair Challenges to Reduce Daily Wear

For the knee joints of the elderly and individuals with obesity, climbing stairs can be a high-risk activity. Studies show that

each time you ascend or descend stairs, the pressure on the knee joints is equivalent to 3-4 times your body weight. This means if you weigh 70 kilograms, with each step, your knees bear approximately 210-280 kilograms of pressure! Over time, this can easily lead to wear and damage of the knee joints.

Therefore, to protect your knees, try to avoid frequent stair climbing. Opt for elevators or gentle ramps as alternatives.

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Two: Pause at the Base, Take the Cable Car, and Enjoy the Scenery

While hiking can be good exercise, it poses a challenge for the knees. During ascent, the knees bear pressure several times the body weight, which can easily lead to synovitis and accelerate the wear of knee cartilage. Research indicates thatthe pressure on knee joints during hiking can reach 6-8 times body weight (considering steep slopes and uneven terrain).

Therefore, consider pausing at the mountain base or using cable cars to enjoy the natural views. Alternatively, choose knee-friendly activities like walking or cycling, which provide exercise while protecting your joints.

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Three: Minimize Squatting Movements to Protect Cartilage

Squatting movements are the "natural enemy" of knee cartilage. During squats, the knee cartilage undergoes intense friction and compression. Over time, this can gradually wear down the cartilage, leading to joint pain and functional impairment. A study on squatting movements shows thatwith each squat, the pressure on knee cartilage can reach 7-9 times body weight.

In daily life, we should minimize squatting movements. Elderly individuals with knee issues can use assistive tools when needing to pick something up from the floor. For tasks requiring a squatting position, it's better to sit on a low stool.

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Four: Control Weight to Reduce the Load on Knees

Weight gain means the knees must bear greater pressure. Research indicates thatfor every 1 kilogram increase in body weight, the pressure on the knees during walking increases by 3 kilograms, and during running by 4 kilograms. This not only accelerates knee wear but may also trigger or hasten the progression of chronic conditions like osteoarthritis.

Maintaining weight within the normal range is one of the key measures to protect the knees. According to WHO recommendations,BMI (Body Mass Index) = weight (kg) ÷ height squared (m²); it should be kept between 18.5 and 24.9 to reduce the risk of knee joint diseases.

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Five: Keep Warm to Protect Joint Temperature

Cold stimulation can affect local blood circulation in the knees, exacerbate osteoarthritis symptoms, and lead to increased joint pain. A study on the effects of cold on knees showed that after30 minutes of exposure to a cold environment, the local temperature of the knee joint can decrease by 2-3 degrees Celsius, and blood circulation speed can slow by 20%-30%.

In cold weather,pay attention to keeping your knees warm. Choosing clothing and knee pads with good thermal properties can help alleviate joint pain and maintain knee health. Additionally,avoid prolonged exposure to cold environments. Reduce time spent outdoors during cold seasons. In summer, avoid direct airflow from air conditioners and minimize time spent in air-conditioned rooms.

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Maintaining youthful knees is not difficult; the key lies in our willingness to take action. Remember these five principles, act on them, and protect the vitality and health of your knees!