Follow us with the blue letters on it! The knee joint is the largest and most complex joint in the human body, and it is also the largest load-bearing joint in the human body.
On average, a person’s knee joint can bear 35 kilograms.
According to scientific statistics, the weight bearing capacity of the knee is as follows: when lying down, the weight bearing capacity of the knee is almost zero.
When standing up and walking, the weight on the knees is approximately 1-2 times.
When going up or down slopes or stairs, the weight on the knees is approximately 3-4 times.
When running, the weight on the knees is approximately four times.
When playing ball, the weight on the knee is approximately 6 times.
When squatting and kneeling, the weight on the knees is approximately 8 times.
The knee is under pressure every day, and its best condition is only 15 years| 15-30 years old: The knee joint is in a “perfect state” and can be said to operate tirelessly| 30-40 years old: The patellar cartilage undergoes early mild wear, leading to a fragile period and short-term knee joint pain.
The patellar cartilage is a layer of 3~5mm thick hyaline cartilage in the human knee joint, which can cushion the impact of the movement of the knee joint.
However, due to the lack of nerve distribution in the patellar cartilage, only one “warning signal” will be sounded during the fragile period before full layer wear.
It is also from this point on that the use of knee joints can no longer be arbitrary| 40-50 years old: After walking long distances, the inner side of the knee joint is prone to soreness, which can be relieved by gently rubbing with your hand.
In the knee joint, the function of the meniscus is to cushion vibration and maintain stability.
60% of the body’s weight is supported by the medial side of the knee joint, so the degeneration of the medial meniscus occurs relatively early| Over 50 years old: People who do not pay attention to knee joint maintenance will feel obvious pain because the “service life” of the patellar cartilage has expired, the cartilage is fully worn, and arthritis has already developed.
Once suffering from arthritis, it is important to conserve joint use and reduce vigorous exercise, especially when climbing stairs and mountains.
So, the earlier the maintenance of the knee starts, the better! How to reduce knee joint wear? Mainly to increase leg strength, stability, balance, and coordination.
Today, we recommend a pose to increase the strength of the quadriceps femoris muscle and hamstring muscles of the thigh, help support joints, stabilize knees, prevent injuries, or prevent damaged knees from deteriorating.
Maintain 10-15 breaths per pose
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