Don't do these to protect your knee:

1. The living environment is humid, such as living in the basement for a long time. Wading in the rain or working in heavy fog and dew. The climate is abrupt and hot and cold
2. Often wear high heels. High heels double the abrasion of the knee joints. Especially when wearing high heels go up and down the stairs, the knee joints will be damaged.
3. Sitting cross-legged, kneeling and squatting for a long time, it is recommended to stand up and exercise every 20 minutes, focusing on the hip, knee and ankle joints.
4. Running in the correct posture. When the foot is on the ground during running, if the soles of the feet land at the same time, the impact on the ankles and knees will be very large, which will damage the knees. The correct landing should be the heel landing first, and then the sole of the foot landing to cushion the impact. At the same time, don't use the treadmill to run for a long time. Running in one position for a long time will cause great damage to the knee joint.
5. The elderly often climb mountains and are prone to knee arthritis. Go up and down the stairs, squat, stand, and climb. Elderly people with knee problems should try to avoid them. Exercise can swim, ride a bicycle, and walk in the water.
6. Wearing less in winter, young people do not pay attention to cold, wet weather, and wearing less clothes, they are prone to knee problems.
7. Sitting for a long time without moving, sitting for a long time, working, playing games, the injury to the waist and knee is very serious. Long-term muscle atrophy and joint self-protection will decrease, so move around appropriately.

Pay more attention to:

1. Discomfort on the inner side of the knee: The pain aggravates when climbing stairs, it hurts when touched by hands, it is hotter than other places, and sometimes there is swelling.
2. Tingling in the middle of the knee joint and increased pain from left and right twisting; knees cannot move freely, cannot bend or straighten.
3. Pain, swelling in the front and side of the knee, stiffness in the morning. Permanent bending; knee discomfort strengthens at night.
4. The knee is swollen and the skin is red. Shiny white bumps appear under the skin. The joints are very hot and stiff.
5. Severe pain on the back or underside of the kneecap when walking or running. The pain often strikes, making it difficult to sleep.

When do you need to see a doctor

1. The knee is swayed or soft.
2. The knee joint is injured and swells quickly.
3. The knee joint cannot be straightened suddenly
4. The knee joint pain is severe and cannot be relieved for 2-3 days.

How to maintain your knees:

1. Ride a bicycle: Cycling can reduce the load-bearing capacity of the knee joint, and can benefit 3 pairs of joints and 26 pairs of muscles in the lower limbs of the hip, knee and ankle. It is recommended not less than 3 times a week, between 30 minutes and 60 minutes each time.
2. Swimming: Swimming can promote blood circulation, and the knee joint is less stressed, which is very helpful for knee arthritis. Walking in the water also has a good effect on the maintenance of knees. Note that if you have knee problems, swimming is not suitable for rainy days, and the water temperature is too low. Breaststroke and butterfly stroke are not suitable.
3. Hot compress: The knees are easy to catch cold, so keep warm. The hot compress takes 15-30 minutes. It is recommended to use this massager in hot compress mode for two cycles of 30 minutes.
4. Use crutches correctly: Use the crutches on the side of the knee with less pain. The height of the crutches is at the position of the standing wrist. Note that the moderate use of crutches, long-term use will cause dependence, cause muscle weakness, and limit the movement of the knee joint.
5. Do warm-up exercises and finishing exercises before and after exercise. Sudden exercise can easily