8 Tips for Maintaining knee joint & Prevent Premature aging of knees

The human knee joint is mainly composed of muscles, bones, ligaments and lubricating fluid. Muscles mainly refer to the quadriceps femoris of the thigh; bones include hard bones and cartilage: the former includes femur, tibia, patella and fibula; the latter refers to articular cartilage and meniscus cartilage.

How to maintain knee joints, prevent aging, and prevent degenerative arthritis?

Degenerative knee arthritis generally refers to the wear and thinning of the cartilage of the knee , which leads to the direct friction between the hard bones and the hard bones to produce pain. Old age is the biggest cause.

The knee joint is responsible for bearing the body load. When standing and walking, the weight of the knee joint is 1 to 2 times the body weight; when going up and down or going up and down the stairs, the weight bearing is 3 to 4 times the body weight; when running, the weight bearing is 4 times the body weight; When kneeling, the weight is 8 times the weight.

Being overweight will put extra pressure on the knee joint, causing cartilage wear and tear, and eventually joint disease.

People are not old, but knees are old Common causes of aging knee joints

Do modern people walk more and eat less than people in the past ? Due to the advancement of science and technology, the answer is obviously no, but modern people have the phenomenon that “the knee joints age first when people are not old “. Why? Obesity and inactivity are the main reasons.

In addition to the age factor, the following reasons may cause the knee joint to age prematurely:

  • Obesity and overweight.
  • Excessive exercise.
  • Occupational factors: long-term work content such as weight-bearing, squatting and lifting movements.
  • Previous joint trauma, infection, inflammation, fracture and surgery, or ligament injury.
  • Drugs such as steroids can cause bone loosening, or female estrogen (estrogen) can destroy cartilage.
  • Imbalanced nutrition.
  • Congenital factors such as hip dysplasia or asymmetric cartilage stress.

Q1: Does “lack of activity” also make the knee joints age faster?

Most modern people belong to the sedentary group, and they are prone to lack of exercise, which can easily lead to bone loss and insufficient strength of the quadriceps muscle of the thigh, which relatively indirectly affects the knee joint and is prone to aging.

Q2: Will long-term jogging and climbing stairs wear down my knees ?

Long-term jogging, climbing or going up and down the stairs are considered dangerous actions that can easily hurt the knees. It is not recommended for children with undeveloped bones to do long-term climbing stairs.

Even so, we shouldn’t go climbing or going up and down the stairs because climbing or going up and down the stairs will hurt our knees! This kind of thinking is wrong, just like medicines have side effects, so you shouldn’t take medicines, egg yolks with cholesterol shouldn’t eat egg yolks, and fried foods with carcinogens shouldn’t you eat fried foods? The correct answer should be the right amount. Jogging, climbing, or stairs are all good exercises, just a moderate amount.

8 tips for maintaining knees and preventing degenerative arthritis

We often say “aging knee” is a popular term for people, and degenerative arthritis is a diagnostic term in clinical medicine.

In a narrow sense, knee aging is degenerative arthritis. Broadly speaking, knee aging should include knee diseases such as degenerative knee arthritis, osteoporosis, muscle weakness, meniscus and ligaments.

So, if you want to maintain the knee joint and improve the aging and pain problems, it is recommended to make changes in the following aspects:


Reduce weight appropriately. Excessive weight will increase the pressure on the knee and accelerate the abrasion of knee cartilage.

Avoid often lifting your feet or standing for three to seven steps.

Choose appropriate shoes and arch pads according to your leg shape and arch shape, which will help to disperse the pressure on the foot and indirectly reduce the pressure on the knee joint.

If repetitive actions such as kneeling and lifting are often required in the profession, it is easy to put pressure on the knees, and should be avoided as much as possible, and knee pads should be worn when necessary.

Exercise properly

  • Straighten your knees and raise your legs for about 10 seconds each time to strengthen your thigh muscles and help stabilize the knee joint.

Straighten the knees and raise the legs in the sitting position for about 10 seconds each time to strengthen the thigh muscles and help stabilize the knee joints.

Take more outdoor walks and exercise to bask in the sun to make muscles and bone density stronger.

The exercise intensity should not be too strong or excessive, and you should take a moderate rest, such as swimming, cycling, stretching, etc.

Diet and nutrition

A balanced diet, supplement the nutrients needed by bones and muscles, such as eggs, calcium foods, collagen, polyphenols, Omega-3 fatty acids, vitamins B, C, K, D, carotene, etc.

How is degenerative arthritis treated?

A trilogy of standard treatments for degenerative arthritis:

Rehabilitation treatment : hot compress, far-infrared, ultrasound, short wave, electrotherapy.

Drug treatment : The most common is to give analgesics, anti-inflammatory, relaxants or oral glucosamine nutrients or injections of hyaluronic acid lubricants. If it does not work, consider platelet concentrate (PRP) injection.

Also read : Knee joint | The correct way to sit without hurting your knees | knee pain

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Surgical treatment : surgical replacement of artificial knee joints. When the patient continues to suffer from pain, severe degeneration, joint deformity, and pain that there is no other alternative therapy, he should consider replacing the artificial joint, otherwise he will suffer from joint pain every day and he will not be able to live a normal life.

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