First of all, understand the knee:
The knee is not the most vulnerable part of the body, but it can be the weakest part. When it comes to knees, you have to have a concept. First of all, the structure, femur or tibia and fibula of femur and calf, kneecap, also known as patella, constitutes the knee joint. There are two large cartilage discs between femur and tibia, which are called medial meniscus and lateral meniscus respectively. There is a groove suitable for placing the patella at the front and lower end of the femur, which can make the patella move up and down in the groove very satisfactory. The cartilage on the surface of these joints can absorb vibration and bear pressure until problems occur. Cartilage, especially meniscus, is the most vulnerable part of human body during exercise.
Second, the symptoms and treatment of knee joint injury
Symptoms:
Pain and discomfort began to appear at the tip of the ankle, followed by persistent dull pain. The rule is that the pain increases at the beginning of the activity and decreases after the activity. In daily life and work (such as going up and down stairs, squatting and standing, walking with load, kicking the ball hard, etc.). ), whenever the quadriceps contracts, there will be pain at the tip of the ankle. Patients with serious illness also have pain at the tip of their ankles when walking. Patients feel weak knees, walking is easy to fatigue, resulting in shoulders can not be picked, hands can not be lifted, can not lift heavy objects to walk. There is obvious tenderness at the fat tip. When touching, you can feel swelling and blunt changes at the attachment of hamstring muscle. Some patients can feel the tip of hyperplastic bone spurs. When doing knee extension resistance test and half squat test, there is pain at the tip of ankle. Whether it is chronic or acute popliteal muscle injury, it is mainly manifested as popliteal pain when squatting or getting up, or when going upstairs or climbing mountains. Its nature can be intermittent or continuous. Chronic injuries are mostly dull pain, while acute injuries are severe or more severe tearing pain or dragging pain.
Inspection method:
Lie flat on the bed (if you sit on the bed with your legs straight, your legs must be straight, otherwise you won't feel anything), aim your jaws at your knees with your hands, hold them to ensure that your knees can move back and forth, and then apply force to your thighs. If you feel obvious pain, it means knee soft tissue injury. If the pain is severe, it means that the soft tissue is aging.
Reasons for formation:
Due to the structural characteristics of human skeleton, the soft tissue in the knee is in close contact when the leg is bent, and the lubricating liquid can not protect the knee well, resulting in long-term hard friction of the knee and aging of the soft tissue. Climb mountains, bicycles, stairs, etc. Bending your knees for a long time will lead to soft tissue aging.
Treatment:
Take aspirin to relieve pain and inflammation.
2. If meniscus tear is reflected in the X-ray film, it needs surgical treatment, that is, arthroscopic surgery, including inserting a stainless steel tube and sucking out the torn cartilage piece with an aspirator. This popular new surgical method can restore people's athletic ability within one week after operation.
Besides physical therapy, Chinese medicine can also be applied externally and massaged.
4. Recovery measures: Sit on the bed with your legs straight and keep your legs straight. Lift hard and repeat 100 times. Attention! Not two legs at the same time, but apart. The reason and function of this method: when the leg is straight, the distance between the thigh bone and the calf bone is the largest, and a certain space can be created between the soft tissues. Legs are lifted by force, the essence of which is muscle strength, so lubricating hydraulic pressure can be put in the soft tissue gap of the knee to supplement nutrition to the soft tissue, which can strengthen the wear resistance of the soft tissue for a long time.
Third, the relationship between exercise, mountain climbing and knee injury:
Many zn-type strongmen have average physical fitness [I am this kind:]], but with strong will, the so-called strong will, they have been overdrawing their bodies. Advise them to exercise. Some girls are afraid of long legs, or have no time, or plausibly say that physical strength is different from climbing mountains. I can't run. Do you think I can't climb the mountain that fast? The result is obvious, it is a joint injury that the whole body falls. So now I pay more attention to the usual exercise, especially the endurance and strength of the front thigh muscles. What's the use? The purpose is not to let you climb a farther mountain, but to keep your strength even if you go down. Many injuries occur when people are weak. I have seen many people climb mountains. I was full of energy when I went up, and dragged my legs one by one when I went down (I used to be like this). Tired thighs, you will unconsciously lock your joints when you walk. Locking the joint is to straighten the leg, which can reduce the burden on the thigh and temporarily relax the muscles, but it is easy to cause knee strain, knee impact injury, ankle strain, ankle sprain and lumbar muscle strain.
Knees are a troublesome place.
The knee may be the most demanding joint, because it often bears the whole weight of a person, and because of its large range of motion, its structure makes it more vulnerable to injury than hip and ankle joints when it is impacted. The bigger problem is that the knee injury is caused by the injury or damage of cartilage, meniscus and other tissues that are not easy to regenerate. Unlike muscles, these tissues can grow rapidly. Helping cartilage growth includes eating glucosamine (glucosamine salt, not calcium) in large quantities, but the effect is limited. These organizations can be considered as non-renewable for several years or even longer. A friend of mine didn't pay attention to playing football when he was young, and later climbed mountains. Finally, he basically wore out the cartilage of his knee. I'm only in my thirties, and I can't do my favorite sports. I can only hope that knee replacement surgery can completely solve the problem. So be careful with your knees, if you want to exercise with them for a long time. Unfortunately, many people realize this too late.
The targeted muscle exercise you mentioned is really helpful, but the effect is only "help". Even if you practice correctly, the result is far from * *. In fact, people who like to carry big backpacks and abuse themselves can easily break through the endurance of their carefully maintained knees in a few days and fall behind the roots of diseases that have not healed for many years.
There are many knee problems, and there are great differences from various cases heard and read. I can't specifically answer your question, what is the reason and what to do. I can only suggest finding a better doctor (now doctors make me feel like sitting there and asking me to buy the medicine they want to sell); Do what you can-if you carry a bag weighing more than 1/4 down the mountain, you should control the rhythm from the perspective of protecting your knees. If it exceeds 1/3, we should consider how to reduce the impact and use trekking poles. Soft soil, gravel slopes and snow are all knee-friendly; In fact, when going up and down the mountain, trekking poles are good for protecting knees, especially when there are problems with weight and knees; Reduce the loss of knees during exercise. Sometimes you can't wear your knees when you go out to play seriously, but it's too expensive to wear them when you exercise; Do some exercises that help protect your knees, some for muscle strength and symmetry, and some for stretching.
Fourth, how to protect your knees
On several principles of weight-bearing training;
1, which varies from person to person: to achieve the purpose of training, it is not absolute that the greater the load, the harder the journey, the better the effect. Theoretically, there is a saying that the negative weight does not exceed 1/3 of the individual's weight, but it is best to find a suitable weight to adjust according to the individual's situation.
2, step by step: to avoid a sudden increase in load, the body's adaptation mechanism is gradually completed, and it is forbidden to reach full load several times before.
3. Differentiate: adjust the negative weight according to different line arrangements and weather conditions. Generally, in the extremely hot season, or especially difficult routes, the weight should be relatively reduced.
4. Scientific training: To achieve effective training effect, we can understand the changes before and after stretching by measuring some physiological data of the body, and make a comparative analysis, so as to scientifically improve personal ability.
5. Equipment skills: When the load is heavy, you should choose a backpack with better system to avoid unnecessary damage to shoulders, waist and back. Learn packing skills, for example, the center of gravity should be slightly higher when going up the mountain and lower when going down the mountain. Pay attention to the smooth movement of the center of gravity on the road section that needs to pass in a special posture. Wait a minute.
The most important thing is prevention: [First remember to supplement calcium at ordinary times]
1. Warm-up activities before training must be sufficient, and don't do too much exercise directly. Injuries are the most common when you are tired or lack of energy.
2. Pay attention to the running posture when running, and don't land on one side;
3. Pay attention to the use of thigh muscles to avoid the direct impact of feet on knees;
4. When the symptoms of knee joint discomfort appear, reduce the amount of exercise and exercise frequency appropriately to avoid strenuous running, jumping and weight-bearing exercise;
5. Pay attention to keep your knees warm, especially in summer, and don't be greedy;
6. Hot compress leg muscles after exercise;
7. Avoid knee impact when loading, especially when going downhill;
8. Muscular development can relieve the pressure on the knee under certain circumstances and minimize the damage to the knee. Usually do more leg muscle exercises to minimize the tolerance to the knees. Consciously strengthen the exercise of quadriceps femoris (anterior thigh) and cruciate ligament, strengthen the muscle strength of quadriceps femoris and thigh (such as weight-bearing squat), and combine muscle stretching, walking, horseback riding or wall-sticking exercises to pave the way for the smooth movement of patella in the femoral end fossa. I feel more relaxed when I go to Yuzhu this time.
9. Before climbing, both hands and fingers rub the lower edge of the knee to promote the protection of the knee at night;
10. Stretching the elongated hamstring muscle and patellofemoral joint is beneficial to reduce the chance of knee injury.
It is suggested that people who climb mountains should be taken seriously, and pay more attention to their feet and do more exercise on days when they are not climbing mountains. Aside from weight-bearing training as training, many strong people have experienced some kind of happiness when they are extremely tired. And addictive.
In this regard, I have only one simple sentence-simple happiness, plus a little self-maintenance, just like a good jeep, it will break down after driving for a few miles. If it is well maintained, it can drive to the horizon. When the rhinoceros goes out to run wild again, it is not necessary to blindly pursue negative weight and speed, and take good care of the knees, which is the capital to continue playing. There are two things you must not forget: knee pads! Treadmill! Shan Ye has much to offer. Open your eyes and find your own fun. There are still many scenery in front of life!
Weight-bearing lift heel (on tiptoe) mainly exercises the soleus muscle of the calf, not the knee, so it can't be practiced. When lift heel is put down, the thigh muscles are tightened and the thigh muscles are stretched and lengthened. It's in every mountaineering training plan.
How to prevent during training
1. Warm up before each training. Walking and stretching 15 minutes is a good way to warm up.
If you choose jogging, you must choose a good pair of running shoes. High-intensity trainers should change a pair every 2-3 months, and moderate-intensity trainers should change a pair of shoes every six months. Don't run on hard ground such as cement. The treadmill should adjust some slopes. When the foot touches the ground, it should follow the foot, and the sole of the foot should follow the toe, so that the whole foot can roll across the ground smoothly and avoid jumping.
Riding a bike rarely hurts your knees, but racing and mountain sports will increase your injuries.
4. To climb a mountain with a heavy load, you should "do what you can-carry more than 1/4 bags, and control the rhythm from the perspective of protecting your knees. If it exceeds 1/3, we should consider how to reduce the impact and use trekking poles. " Better use two.
5. Muscle training, well-developed leg muscles are helpful for protecting knees, especially quadriceps femoris. When training, you should also do what you can, the bending degree should not exceed 90 degrees, and you should have the guidance of a fitness coach.
6. Losing weight and self-esteem is the first choice for obese people to protect their knees. Overweight weight hurts their knees all the time.
-
Pathogenesis and treatment of knee joint injury
Many friends who play badminton (some even play football) take part in strenuous exercise without full recovery from injury, and the affected area is repeatedly pressed, which may lead to strain. The symptom of strain is that you can't feel without taking part in sports. When the affected part bears a load, it will feel sore at first, but it will be gone after warming up. After you stop exercising, you will feel sore and weak for a while. Generally speaking, strain can not be fully recovered, and it will recur after a long period of overload. However, actively strengthening the strength and flexibility of the affected part can be better improved. In addition, seeing a doctor to do some treatment, I believe that the comprehensive effect is better. However, strength exercises should be persisted for a long time, such as jogging, lift heel (weight-bearing) exercises, ankle flexion and extension exercises, etc. During the treatment, it is best not to exercise or do light-load exercise on the affected part.
Knee joint injury is a compound injury, which rarely occurs in a single site, such as meniscus tear. It is usually accompanied by synovitis, bursitis and cartilage degeneration, so there are various treatments. Chinese and western medicine have different treatment methods for joint sports injuries. Traditional Chinese medicine mostly adopts physical therapy such as external application, acupuncture, rest and medium/high frequency radio wave transmission. The methods of western medicine are mostly functional exercise, drug therapy, intra-articular drug injection and joint surgery. If the problem is not serious, you can try to take medicine by yourself and cooperate with acupuncture treatment, which is a more economical scheme.
According to the recommendation of American Rheumatology Association, acetaminophen, such as propranolol and triamcinolone acetonide, is the first choice for oral analgesia of joint pain, but its analgesic effect is not as good as that of non-steroidal anti-inflammatory drugs (diclofenac, fenbid, etc.). ), but the latter has the side effects of damaging articular cartilage and stimulating gastrointestinal tract for a long time, and is not recommended as the first choice, but it still has a good comprehensive effect by shortening the taking time and cycle. Recently, domestic oral drugs such as "Puli", "Vitiligo" and "Chondroitin" can directly stimulate chondrocytes to produce proteoglycans with normal polymer structure, which has a good therapeutic effect on osteoarthritis, can restore and protect the function of articular cartilage, prolong the life of articular cartilage, and has few side effects. The disadvantage is that it is easy to relapse after drug withdrawal. Generally, at least five weeks is a course of treatment, and at least two courses a year.
Intra-articular injection drugs mainly include hormone and nutrient cartilage, the former is used for blocking treatment; The latter is used for the treatment of chronic convalescence, mainly including sodium hyaluronate and hyaluronidase. The former is used for lubrication, while the latter is used to reduce swelling and promote the absorption of exudate.
The simple surgical method is joint cavity lavage. For example, meniscus injury is generally based on rest. If the situation is serious, you need to go to the hospital for treatment, but the general functional exercise method has little effect on the recovery of meniscus injury. If there is no tear after diagnosis, the closed tidal washing method of knee joint with normal saline can be used, which mimics arthroscopic washing method and can be carried out under local anesthesia. Inject normal saline into the swollen joint capsule of the knee joint, and then extract it. Repeated injection and extraction of normal saline for many times until the total amount of normal saline used reached 2 liters. Theoretically, tidal irrigation can loosen the adhesion of knee joint and wash away the wear debris and inflammatory cytokines in the joint. Arthroscopic lavage and/or cleaning is effective for some patients with knee osteoarthritis (especially those with meniscus injury). However, if the patient has no intra-articular disorder or meniscus injury, arthroscopic lavage and cleaning are not more effective than closed tidal irrigation.
Generally speaking, static exercise is better for functional exercise. In principle, the joint should be flexed to the most painful point before maintaining the posture until it can't continue. It is important to keep practicing regularly. This method can tighten and strengthen joint ligaments and muscles, make joint motion stable and reduce joint synovial fluid exudation.
In the process of playing ball, you can consciously think a little and understand the stress on your knees so as to adjust and improve them. Especially in sharp turns and take-offs, when the stress is intense and the body posture is unnatural, we should try our best to adjust the posture to be close to nature, or even sacrifice a little time to "unload" excessive strength. Massage your knees fully before and after exercise, and put some turpentine on your knees immediately after exercise. I've been troubled by a knee injury. The above is my personal experience and practice. Although it can't be eradicated now, the feeling decline has eased. The pain of badminton is inevitable, but as long as you know it well, you can effectively control and protect yourself.
I play ball two or three times a week for two hours at a time. It's been more than a year since my knee was injured. I feel pain when I go upstairs. If I stop playing for a week or two, the pain will ease and disappear. A recent article inspired me. It is said that the stress on the patellofemoral joint when I squat is three times my weight. It is eight times the weight when squatting. It can be seen that the smaller the angle between the thigh and the calf, the greater the stress on the knee. According to this idea, I carefully observed the posture of the knee during exercise, and found that in the preparation stage, the starting stage and the braking stage, the knee was below the crouching angle (135 degrees), and the whole leg was stiff and less elastic. Last time I played ball, I adjusted my knee posture so that my legs were almost straight. The heel is slightly raised to improve the flexibility of the legs and ensure the starting speed. The result of this experiment is good. The feeling of exercising hind legs is normal fatigue rather than knee pain. Look at the postures of professional players in the video, some are straight, some are half squatting (especially doubles). Personally, I find the right method according to my own situation. That's my experience. I'm going to try again. It may also have some reference for brothers with the same knee injury.
Chondroma of patella may be related to strain or immune response, showing semi-squatting pain and total squatting pain. At present, the joint cavity is mainly treated by closed injection. However, in addition to treatment, foods rich in collagen should also be supplemented in the diet, such as pig hands, fish gills, chicken feet and so on. And should be supplemented with adequate vitamin C to help repair the injured part. Turpentine can relieve muscle fatigue, but its effect is limited because it is for external use. Sports medicine specialty exists and has developed to a very high level.
The knee joint is the change point of kicking and supporting force, especially the right foot. Get ready for exercise to prevent sprain. Turn your knees before you play ball.
More than 60% of the meniscus of the knee joint in China is a "discoid meniscus", which is a congenital malformation and easy to get injured during exercise. Another China people's dietary characteristics lead to a general lack of vitamin intake, especially vitamin C intake, which is not conducive to recovery after exercise, and will also lead to delayed recovery after strain.
Don't be superstitious about the label "rich in vitamin C" in some drinks. This vitamin is easy to decompose when exposed to light, easy to decompose when stored for a long time, and easy to decompose when heated, so it cannot be preserved in the body. If you take too much at a time, it will be excreted with urine, so you should take it in batches.
The area with four fingers on the upper edge of the patella is called the suprapatellar capsule. Generally speaking, there must be swelling in this part and effusion in the joint cavity. If it is not swollen, the prognosis is generally good. Ice can be applied within 24 hours, and non-steroidal analgesic drugs can be taken to supplement vitamin C. After 24 hours, you can also take some drugs to promote blood circulation and remove blood stasis. If necessary, drugs can be injected into the joint cavity. The best way to diagnose is to go to the hospital.
The swelling (effusion) of knee joint after exercise is mostly synovial hyperemia and exudation (synovitis), and its primary disease is mostly knee joint instability (which can be very weak). If there is knee cruciate ligament injury and meniscus tear, the symptoms of knee instability (swelling and pain of knee joint, noise when knee joint moves, and sometimes a sense of stagnation) are more obvious. It is found that after long-term repeated synovitis, the knee cartilage is destroyed by inflammatory synovial fluid (containing a variety of inflammatory mediators, interleukin and enzyme), which can cause articular cartilage exfoliation and intra-articular free bodies. The exfoliated articular cartilage surface is replaced by fibrous scar, and the articular surface becomes rough, just like rusty machine gear, which affects the joint sliding. In the late stage, it leads to bone hyperplasia and joint degeneration (osteoarthritis). If the symptoms are severe and repeated, conservative treatment (acupuncture, physical therapy, etc. ) invalid, you should find a well-trained orthopedic expert for medical treatment. Through detailed medical history, specialist physical examination (most cases can be confirmed by physical examination), and auxiliary examination (X-ray, CT, MRI) when necessary.
Knee arthroscopy is gradually developed in recent years. A 47CM camera lens is inserted into the knee joint. Arthroscopic experts can directly examine various structures in the knee joint through the TV screen, and can also insert other instruments for arthroscopic surgery. At present, most knee joint diseases can be completed under a microscope. Arthroscopic knee surgery has the advantages of less trauma and quick recovery. Generally, surgery is performed on the same day and you can leave the hospital the next day.
Don't repeat intra-articular injection, preferably no more than three times a year, and the interval should be long (2-3 months, because long-acting hormones are used clinically). It is found that closed injection of hormones damages chondrocytes and easily leads to intra-articular infection (especially short-term, frequent and large-scale use).
-
Knee injuries are more common than headaches.
We often think that only professional athletes will have torn knee ligaments, but a research report from the University of Michigan in the United States says that the proportion of women's knee injuries in sports is four times that of men, and even some simple actions such as jumping, turning and twisting may lead to torn knee ligaments in women.
In the United States, every year,10 million women seek medical treatment for knee pain, and the reasons for their injuries are often: moving things, climbing stairs and squatting for a long time ... Compared with this figure, 5.5 million women in the United States seek medical treatment for headaches every year. It can be seen that knee pain has become a more common female health problem than headache.
Although women's tolerance for knee injuries is 6-8 times that of men, why should they end their career because of knee injuries like professional athletes?
Knee injury is not only caused by calcium deficiency.
What makes a woman's knees so fragile? Researchers at the University of Michigan believe that the root cause of female knee injuries is not only calcium deficiency, but also the structure of female legs. The femur connects the hip to the knee. When the thigh is compressed, it will spread the pressure to the hips and knees. Once the leg muscles can't reach the balance of strength, it will cause injury. During exercise, women use quadriceps femoris muscle in the front of thigh more frequently than hamstring muscle in the back of leg, which easily leads to the imbalance of muscle strength between the two groups. Of course, we can't change the structure of the legs, but there are some simple and easy methods that can not only make the knees less painful, but also relieve the symptoms of knee pain that have already appeared.
Knee injury number 1: kneecap pain
Cause analysis: Among all female patients with knee joint injuries, the number of kneecap injuries is the largest. Edward, a professor of plastic surgery at the University of Michigan in the United States, explained: As the leg stretches, the kneecap slides up and down. However, in the process of exercise, women's kneecaps are easy to slip out of the normal trajectory and rub against the surrounding bones, causing kneecaps pain, even extending to the sides and back of kneecaps, and sometimes the "snapping" sound from kneecaps can be heard.
Danger crowd: This kind of pain, regardless of age, may cause kneecap pain as long as you do activities that need to jump and go up and down repeatedly, such as cycling and climbing mountains.
How to deal with it: If you have suffered from kneecap pain, don't panic. Professor Hannah Fen from new york Women's Sports Medicine Center suggested that kneecap pain can be cured as long as the exercise and adjustment are strictly carried out according to the exercise plan for kneecap tissue.
To strengthen the endurance of knee joint, the length of exercise time and the increase of exercise intensity should not exceed10% within one week; Strengthen the exercise of leg adductor muscles, which exist around the kneecap to help it recover to a good position; To exercise leg adductor, you can learn from jane fonda, a famous Hollywood movie star: lie on your side on the flat ground, bend your thighs, put your feet flat in front of your calves, gently lift your calves, and then gently put them down, and so on 15 times.
Knee injury No.2: knee swelling
Cause analysis: When the knee is severely damaged, a meniscus cartilage at the knee will instinctively respond to protection, which is called meniscus in medicine. It can absorb the impact force well and distribute the force evenly to all parts of the knee. When this kind of cartilage is damaged, it will form swelling at the knee, which will aggravate the pain in severe cases, and the swelling at the knee is obvious, even forming arthritis.
Risk group: women around 30 years old, even under 30 years old, often suffer trauma in outdoor sports, resulting in knee swelling; 40-50-year-old women, knee cartilage aging, resulting in weakened knee resistance, causing knee swelling; In addition, overweight will bring strong pressure to knee cartilage and accelerate its aging.
Coping methods: Professor Hannafen suggested that applying ice cubes directly to swollen parts can reduce swelling; Then you need to do exercises to strengthen your knee strength and flexibility. If you feel pain in your knee for several weeks, but there seems to be no obvious injury, it is recommended that you seek medical attention immediately, because sometimes meniscus injury does not have obvious swelling, but it needs surgery to cure it. If you feel pain in your knee after strenuous exercise, don't wait 2-3 days to check it. To make the meniscus strong, you need to do strength and stretching exercises from hamstring, quadriceps, hip joint and knee to tibia. Please consult a professional fitness doctor for detailed methods.
Knee injury No.3: pain in upper and lower knees
Cause analysis: excessive exercise time or intensity causes fracture, muscle strain or patellar tendinitis. At first, you may only feel slight or severe pain during exercise, but later, you will feel pain during ordinary daily activities and even during rest.
Risk group: women aged 40-50, whose estrogen secretion and bone density decrease during this period, are vulnerable to this kind of injury.
How to deal with the injury caused by this kind of excessive exercise requires rest until the pain disappears completely. To avoid this kind of injury in the first place, you should gradually increase your exercise. If you choose to run, please don't speed up and lengthen the distance at the same time. Professor Hannah Finn suggested that you should exercise according to your ability.