When climbing stairs to exercise, there is pressure and wear on the knee joint, but don’t give up eating because of choking and worry too much. In fact, as long as the method is correct, climbing stairs is good for your health. Climbing stairs can be simply divided into two steps: the center of gravity is on one side of the lower limbs (the weight-bearing side), and the other side (the ascending side) leaves the ground to bend the hips and knees; The ascending side foot contacts the upper step, starts the hip and knee extension movement, drives the body weight to move up, and completes the action of ascending the step. When one limb stretches its hips and knees, driving the weight of the whole body upward, it does the most work and has the greatest joint pressure. At this time, if the posture is wrong, it is easy to cause knee pain.
There are mainly the following reasons for knee pain: 1. The center of gravity moves forward prematurely, resulting in greater pressure between the patella and femur. When extending the knee, the flexion angle of the knee joint is also larger, which is easy to cause knee joint injury. 2. Some people are used to landing on the ground with the sole of their front foot when climbing stairs. In this way, the lower leg is equivalent to incomplete fixation at the distal end, resulting in a decrease in the efficiency of knee and hip extension and easy injury to the ankle joint. 3. Many people have the habit of walking inside or outside, which will cause the physiological force line of the lower limbs to be incorrect, and the trajectory of the patella sliding on the femur will be affected, thus causing joint injury.
If we find these “culprits of knee injury”, we can avoid the misunderstanding and adopt a healthier method of climbing stairs: when climbing stairs, keep your back straight, don’t move the center of gravity forward too early, and reduce the knee joint flexion angle appropriately; Full foot landing, providing reliable far fixation; Avoid splayed feet inside and outside, and align the second toe with the knee. When going downstairs, in order to prevent the pressure on the knee joint from increasing, it is necessary to land on the front foot first, and then transition to the full foot landing to cushion the pressure on the knee joint. After climbing the stairs, you can massage the knee joints locally.