Case Study: Xiao Wang's Knee Crisis
Xiao Wang is a 30-year-old white-collar worker who is usually busy with work and likes to go to the gym on weekends to relax. However, in recent months, he has noticed that his knees are often uncomfortable, especially when going up and down stairs or running. After examination, the doctor told him that the problem was mainly due to some bad habits and exercise movements in his daily life. Xiao Wang was taken aback, it turned out that he usually didn't pay special attention to the protection of his knees.
Are you, like Xiao Wang, usually don't pay much attention to these knee-hurting movements? Next, let's take a look at the actions that may cause knee damage in daily life, and hope you can pay attention to avoid knee problems.
1. Wrong running form
1.1 过度内旋（Overpronation）
Hyperpronation is when the foot rotates inward too much while running, causing excessive pressure on the inside of the knee. This condition is common in runners with flat feet or internally pronated feet. If left uncorrected, it can lead to pain and damage to the inside of the knee for a long time.
Solution(s):
- Choose the right running shoes that provide good support and stability.
- Try custom corrective insoles to help adjust your running position.
- Perform proper leg and foot muscle strength training to improve running form.
1.2 Buckle your knees inwards when running
When running, the knee buckle inward increases the pressure on the knee, which can lead to Patellofemoral Pain Syndrome and other knee problems over time.
Solution(s):
- Be careful to keep your knees and toes aligned and don't buckle inwards when running.
- Strength training to strengthen the muscles of the hips and legs, especially the gluteus medius, to help stabilize the knees.
2. Work on your knees for long periods of time
Many people need to work on their knees for long hours due to their occupation, such as gardeners, floor installers, etc. This posture puts tremendous pressure on the patella at the front of the knee, leading to wear and tear of the patellar cartilage and knee pain.
Solution(s):
- Try to avoid kneeling for long periods of time, and if you must kneel, use knee pads to protect your knees.
- Get up and move every once in a while to reduce pressure on your knees.
- Strengthens the muscles around the knee joint for better support.
3. The squat position is incorrect
Squats are a great workout move, but if the posture is not correct, it can easily cause damage to the knees. A common problem is that the knee is overstepping the toe, causing the knee to be subjected to excessive stress.
Solution(s):
- When doing squats, be careful not to exceed your knees and keep your back straight.
- During the squat, keep your heels close to the ground and don't lift them.
- Start with light or no weights and gradually increase your weight.
4. Hold the same position for long periods of time
Whether standing or sitting still for long periods of time, it puts pressure on the knees. When standing, the knees bear the weight of the body, while sitting still can cause the muscles around the knees to stiffen, reduce blood circulation, and increase the pressure on the knee joint.
Solution(s):
- Get up and move every 30 minutes and do a simple leg stretch.
- When working standing up, you can use a small footstool that alternately lifts one foot to reduce the pressure on your knees.
5. Twisting your knees excessively
In some sports, such as football, tennis, etc., frequent turns and emergency stops are required, which can easily lead to knee sprains. Excessive twisting can damage the ligaments and soft tissues of the knee and even lead to a torn meniscus.
Solution(s):
- Do proper warm-ups and stretches to increase the flexibility of your knees.
- Avoid sudden stops and excessive twisting movements during exercise.
- Wear appropriate knee pads for extra support and protection.
6. Wrong posture when climbing and descending stairs
Going up and down stairs is a common activity in daily life, but if the posture is not correct, especially when going down stairs with excessive bending of the knees, it can put a lot of pressure on the knees and cause wear and tear on the knee joints.
Solution(s):
- When going upstairs, be careful not to exceed your knees and use your thigh muscles as much as possible.
- When going downstairs, keep your weight back and try to share the pressure with your hip and thigh muscles.
summary
The knee is one of the most stressful joints in the human body, and it is easy to get injured due to some bad posture and movements in daily life and sports. Avoiding these movements that hurt your knees and learning the correct posture and movements will not only protect your knees, but also improve your overall physical health.
Remind the majority of netizens that knee health cannot be ignored, avoid these actions that hurt your knees, and give your knees more care!
Resources
- American Academy of Orthopaedic Surgeons. Knee Pain and Problems.
- Mayo Clinic. Knee pain: Causes and self-care.