April does not lose weight, and May is sad.
Many girls wanted to lose weight through devil training, but they didn’t expect to exercise for a while, but their knees were broken…
Becomes a fat paper with a constant pain in the knees.
(Source: soogif.com)
This is all because a woman’s knee joint is actually a “squeamish” organ: Imperfect by nature and prone to wear and tear.
A survey on the prevalence of knee osteoarthritis in Chinese showed that:
Women suffer from knee arthritis at a significantly higher rate than men, almost twice as high[1]!
Women also develop disease earlier than men [2]:
Mainly for the following reasons:
1
Weak muscle strength and low muscle mass in women
Women’s muscles are weaker than men’s. We all know that muscle strength is an important condition to protect joints from injury. In the case of insufficient muscle strength, joints are more likely to be injured.
However, the popular aesthetics of women’s body in recent years are “chopstick legs” and “bird legs”, which make many women pursue a thin, muscle-free body, resulting in more and more muscle mass in the legs few.
Insufficient muscle strength and control can also lead to frequent muscle compensation in girls during exercise, increasing the risk of injury.
2
Women are more prone to calcium deficiency
Women’s estrogen drops rapidly after menopause, causing a massive loss of calcium from bone and collagen. Collagen content decreases, muscle and ligament strength relaxes, and bones and joints age rapidly.
3
The ligaments are relatively lax, and the joints are more mobile
Although girls’ physical strength is generally poor, their body flexibility is much better than that of men. Although this makes women’s joint mobility greater than men’s, it also reduces the stability of the joints. .
In the case of insufficient stability of the knee joint, the wear and collision of soft tissues such as cartilage and meniscus is relatively increased.
4
The pelvis is relatively wide and tilted
The anatomy of a woman’s reproductive and breastfeeding body determines that a woman’s pelvis is wider than a man’s.
This is also an important factor affecting the knee, causing women to buckle more easily in the knee joint, and the knee joint is relatively more stressed, which is more likely to cause cartilage damage.
5
Physiological structure
Women need to squat when they go to the toilet. Compared with men standing on the toilet, the knee joint will bear several times the pressure, increasing the wear and tear of the knee joint, resulting in chondromalacia, meniscus damage and other knee joints chronic wear and tear.
As long as a person is standing, there will be pressure on the knees. When we exercise, the range of motion and strength are greater than ourselvesThe ability of the knee to bear, the knee will be more or less worn.
If you do too much repetitive, high-intensity training that requires knee flexion and extension, you will overwork your knee. Constantly repeating the aerial landing and joint flexion and extension, it is inevitable that overuse injuries will occur.
Among them, these exercises hurt your knees. Have you ever been “shot” under self-examination?
Exercise knees
Generally speaking, for people without long-term exercise habits, occasional high-intensity running, badminton, basketball, weightlifting, mountain climbing, etc. are all prone to knee injury.
Overtraining
When a 100-pound person jumps and a 200-pound person jumps, the impact force on the knee is definitely not equal, so this is why many doctors do not recommend overweight people. One of the reasons why people lose weight directly through exercise.
It is good to want to exercise, but also to have a gradual process. For example, if you can’t squat with weight at the beginning, then squat with bare hands, and find a way to make yourself more comfortable.
Irregular training movements
Remember:Quality of training always outweighs quantity.
If you buckle your knees in when you squat, and hit your heels hard when you run…not only will it not help you lose weight and keep fit, but it will cause the cartilage on the joint surface to wear down.
Over time, the joint surface will become very rough, resulting in symptoms such as pain, swelling, and long bone spurs, which is what doctors often call knee joint degeneration and osteoarthritis.
After knowing what kind of knees are prone to injury, and which sports will hurt the knees, you will naturally understand what kind of ways can effectively protect the knees~
Here are 4 mature tips for you:
Weight Loss
Overweight obese people mostly suffer from knee pain, which is caused by prolonged exposure to heavy gravity.
Heavy weight people can first lose weight through diet and other methods, and do not directly do large-scale exercise, which is easy to lose.
Do less knee-loading exercises
Try not to do long-distance running, excessive kicking, etc. It is recommended to switch to walking, swimming, or cycling without weight, which does not hurt your knees.
Older people, especially women, should not exercise excessively.
Lower Body Strength Exercises
Lower extremity muscle content and insufficient strength can easily injure the knees. We can add more exercises to strengthen the leg muscles, such as raising the legs when lying down.
(Source: soogif)
After a certain period of time, increasing the volume or adding sandbags to the legs can continuously strengthen the strength of the leg muscles, which can reduce the damage to the knees during exercise or daily walking.
Calcium supplements
A healthy adult needs 800 mg of calcium per day, and 1,000 mg for those over 50. You can eat more calcium-rich dairy products and vegetables , beans, nuts, and other foods.
Also, Calcium supplements should come early!
Osteoporosis, joint pain, etc. occur when you are older, and it will be too late to take supplements.
Reviewer
Li Zijian| Chief Physician of the Department of Orthopedics, Peking University Third Hospital
References
[1] Ou Guangpeng, Xiao Jun, Zheng Zuoyong, Li Bei, Liu Wei, Li Gan. Investigation on the risk factors of knee osteoarthritis in the elderly [J]. Chinese Organization Engineering Research, 2012, 16(50): 9463-9470.
[2] Zhang Lan. Research on the health assessment index system of Chinese urban community population [D]. Peking Union Medical College, 2010.
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