Don’t be improper, but 4000 jump rope every day will cause serious damage!

Recently, a news about skipping rope jumper rushed to the hot search list. The news stated that the woman was to lose weight. It caused a half -moon board and ligament to tear at 4000 skipping rope.

Knee damage is not uncommon. Our knees are mainly composed of bones, (joints) cartilage and auxiliary soft tissue (ligament, half -moon board, etc.). Pain in the knee joint, first caused by muscle strain, and then worn some joint cartilage.

As the age increases, the frequency of joints of the joints will slowly occur in the wear of joint cartilage, and the symptoms of osteoarthritis such as cartilage damage and bone hyperplasia (bone spurs) will occur, which is the phenomenon of joint aging of joints.

The main causes of knee injury:

1. Acute damage. Caused by direct or indirect violence, such as car accidents, falling high altitudes, falling, etc., leading to fractures of bone bone, joint ligament tear, etc.

2. Bacterial infection. Common people in immunity. In addition, acupuncture and dental caries may also cause joint infections.

3, half -moon board damage. Commonly caused by severe labor and exercise.

4. Senior bone disease. Elderly patients are caused by their age, and joint cartilage aging and wear are caused.

5. Others. Including autoimmune diseases, lumbar disc herniation, gout, etc., cause knee pain.

Some of our common bad habits also exacerbate knee damage:

1. Sitting for a long time: It affects the internal circulation of the joints, and the joint cartilage cannot be fully lubricated and nourishing.

2. Standing for a long time and long -term walking: Causes fatigue tissue around knee joints such as muscle ligaments.

3. Obesity, excessive weight: increase joint pressure and accelerate joint wear.

4. Excessive exercise or exercise strength: muscle strain, decreased stability, causing damage.

5. Frequent climbing and climbing campaigns: repeatedly flex and extend the knee joint, increase the wear between the bone and the femur.

6, often kneel, squat, knee flexing, sit on a low bench: increase knee load.

7. Shoes are not appropriate: such as women often wear high heels, often wear salads, etc. The posture changes in posture and posture during the activity.

How should we protect the knee joint?

1. Control your diet and maintain a reasonable weight

The knee is the maximum load that supports the entire body's weight, so it must maintain normal weight to avoid aggravating the weight of the knee tolerance. Therefore, daily diet should be low oil, low -fat, low -calorie, eat more fruits and vegetables to avoid high -calorie foods.

2. Reasonable use of knee

Conventional exercise can exercise our knee power, thereby increasing the pressure tolerance of the knee joint and slowing the wear of the joints, but we should try to avoid strenuous exercise and avoid excessive squatting stations.

Fully warm up before exercise, open the joints of the knee, relax the muscles. If necessary, wear knees and so on.

3. Movement of knee health

Reasonable surrounding muscle strength training can improve the stability of the knee joint, thereby slowing down degeneration and reducing the occurrence of knee injury.

Squat jump, squat and jump to the ground to keep balanced; walk bow and arrow step, cross one step forward, then squat, continuously exercise 3-5 groups continuously; step on the side of the bow, step on the left and right feet towards the left and right directions, squat down the squats, lower squats. , Continuously operate 3-5 groups to strengthen the physical flexibility exercise and muscle strength training.

4. Knee discomfort, stop and seek medical treatment immediately

When an acute pain appears on the knee, the exercise is immediately suspended to avoid aggravating the damage of the condition and medical treatment in time. During the recovery period, the amount of exercise is reduced in an appropriate amount and avoids strenuous exercise.

Source: Science Popularization China

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