Is your knee joint degenerated? Four ways to judge yourself!

Knee degradation, these four words, should be something that many friends with knee problems are more worried about. Even some young people in their twenties and thirties are beginning to wonder if their joints have degenerated prematurely. Experts from the Symptoms Gout and Rheumatism Hospital came to share with you today. Four naked eyes can see the signs of severe knee degradation. If not, you can rest assured. Situation 1: Going upstairs and downstairs arthralgia This situation mostly occurs in middle-aged people after the age of 30. It is manifested as knee joint pain when going up and downstairs. When our human body is going up and downstairs, the knee joints can bear the greatest capacity. At this time, the knee joints are completely in a tight state and also in a completely worn state. If the knee joint pain occurs during the going up and downstairs, It may be caused by the degeneration of the knee joint. The degeneration of the knee joint will weaken the cartilage protection of our joints, and the lubrication of the joint fluid will be reduced, which will cause pain. This is generally an early phenomenon of knee joint degeneration. In the late stage, there will be pain not only to go up and down, but also to walk. Case 2: Pain during squatting. Squatting is the same as going up and down stairs. It is also an action with severe stress on the knee joint. If the knee joint is healthy, squatting will not cause any burden on the knee joint because it has cartilage protection on the joint surface. , There is also synovial fluid as a lubricant, so there will be no feeling, and if we squat, joint pain will be a sign of knee joint degradation. When we squat, we put all the neutrality of the body on the feet and knees in order to maintain balance. At this time, the knees will wear out in order to maintain balance. If the knee joints are not good or have other diseases, they will be painful. . Situation 3: It hurts when you press it. If you don’t press it, it hurts. To judge whether the knee joint is aging, we can also judge by pressing. If the knee joint is aging, swelling will appear, and pain will appear by pressing. Our knee joints have relatively few muscles and tissues, and the edema is not particularly obvious, so we can judge whether the knee joint is aging by pressing. If there is pain during the pressing process, it may be caused by edema. At this time, our knee joint is very fragile, because only when the cartilage protective layer on the knee joint surface degenerates, edema will appear. Situation 4: Restricted movement and inflexible knee joint Many patients with knee joint degeneration will have restricted movement. This is because our knee joints are not as flexible as they used to be in the process of wear and tear. Some people will appear. Can’t fully straighten, or legs can’t be stretched straight during stretching, can only bend. Others may not be able to bounce, or the steps may become very small, and they may not be able to walk in large strides. This is all due to knee degeneration and knee inflexibility. It usually occurs in middle-aged and elderly people after the age of 50, and there will be many other joint diseases, such as arthritis.

Unstable knee? Totally weak? What to do with a torn ligament?

Recently, many friends have said that my ankle was crippled and my knee was twisted when I was playing. I felt that the knee joint was shaking during running, and I felt that the joint stability was poor in daily life. The MRI showed that the ligament was torn. What should I do? Do it? Ligament tearing Ligament tearing generally occurs during exercise that exceeds the range of joint motion. For example, when the human body rotates under a load or when the joint twists when landing, muscles, ligaments, fascia, etc. are involved. The torsion of this joint is stressed or Sudden contraction of muscles will cause a few fibers to be broken to form ligament damage, leading to torn or even rupture of ligaments. Is surgery necessary for a torn ligament? After the injury, we have to confirm the degree of ligament damage through MRI and physical examination. If it is a mild injury or partial tear, it has no effect on joint function and no dysfunction, there is no need to use surgery, and conservative rehabilitation can be used. If the symptoms are obvious, it can be fixed with a brace in the early stage, especially if the blood supply of the medial collateral ligament is good. Early fixation will help the ligament heal, but after fixation, pay attention to restoring the joint angle. In the early stage of conservative rehabilitation, attention should be paid to inflammation. It is necessary to eliminate inflammation and swelling through ice, manipulation, ultrasound, etc., and then perform strength training to strengthen the strength around the joints and increase the muscle strength. The load on the ligaments during exercise will be reduced and better improved. Joint stability and movement function. Let’s take the knee and ankle joints as examples to explain how to recover after ligament injury~ Knee ligament injury rehabilitation. For the knee joint, there are four main ligaments, the medial and lateral collateral ligaments and the anterior and posterior cruciate ligaments, which are common Maintain the stability of the knee joint. Medial collateral ligament-restrict knee valgus; lateral collateral ligament-restrict knee varus; anterior cruciate ligament-restrict excessive forward movement of the tibia relative to the femur; posterior cruciate ligament-restrict excessive rearward movement of the tibia relative to the femur. The more common injuries are the anterior cruciate ligament and the medial collateral ligament. The general injury is mainly caused by torsion, or the imbalance of muscle strength after long-term exercise. Therefore, after the injury, the strength of the surrounding muscles should be strengthened to improve the stability of the knee joint. 1. Rehabilitation of front fork injury. Front fork injury is mainly the forward shear force of the calf relative to the thigh. At the same time, the knee joint will increase the pressure of the front fork. We all know that the front fork restricts the forward movement of the tibia, so after ligament injury, we can stabilize the knee joint by strengthening the strength of the hamstring on the back of the thigh, balance the strength of the front side of the thigh, and reduce the load on the front fork caused by the forward movement of the calf. Back bridge standing position hook leg 2. Rehabilitation of medial collateral ligament injury The medial collateral ligament is mainly caused by sudden lateral stress, knee joint valgus, and other circumstances, which can cause ligament damage. The medial collateral ligament is located on the inner side of the knee joint to prevent knee ectropion, so do not perform training such as adduction and raising of the leg in the lateral position in the early stage to prevent further injury. We can strengthen the medial head, increase the strength around the knee joint, balance the strength of the inner and outer thighs, reduce the stimulation of the medial collateral ligament, and also strengthen the semitendinosus, gracilis, and gluteus medius, and improve the internal buckle of the knee joint. Reduce the risk of injury again. Knee joint stability training ankle ligament injury rehabilitation. For the ankle joint, the inner side of the joint is the triangular ligament, mainly including the posterior tibiotalar ligament, tibiocalcaneal ligament, tibioscaphoid ligament, and anterior tibiotalar The ligaments are mainly used to maintain the position of the talus and prevent talus valgus and dislocation. There is an anterior talofibular ligament on the outside of the joint to limit the anterior movement of the talus, the posterior talofibular ligament to limit the posterior movement of the talus, and the calcaneofibular ligament to limit calcaneal varus. 1. Medial ligament injury The deltoid ligament is relatively strong, and the injury mainly occurs when the valgus pressure is too high. Generally, simple deltoid ligament injury is relatively rare, and the valgus ridge will be more serious, often accompanied by fractures or cartilage damage. 2. The most common lateral ligament injury is the flared foot. The main damage is the anterior talofibular ligament and the calcaneofibular ligament. Due to the structure of the ankle joint, it is easy to turn the foot and the ligament is pulled, resulting in a decrease in integrity and tension. Feeling bad, we can strengthen the arch strength, train the ankle joint stability through the unstable plane, protect the ankle joint, and avoid ligament damage. Strengthen the posterior tibialis muscle, grasp the towel, stand on the elastic band, stand on the elastic belt, stand on the unbalanced training, be careful not to have pain during the training process, of course, relaxation after training is also essential. Does everyone understand about ligament injuries? Surgery is not the best choice for all injuries. Timely rehabilitation and recovery of function are the most critical. It must be combined with your own situation

No squat or hips? Squatting wrong, be careful to blow up your knees!

In recent years, fitness has become a sign of a serious life. The editor has also caught up with the trend and applied for a fitness card, bought a complete set of equipment to go to the gym, and the coach gently taught me to squat. I went home in sweat and lay in bed and dreamed that I lost five pounds. I woke up the next day but felt back pain and my knees were squeaking faintly. I quickly searched and discovered that excessive squatting caused damage to the body and even died. Not everyone has happened before. They are all suitable for squatting, grabbing a colleague’s popular science, and taking everyone to get to know Shen squat, an efficient hip and leg training, but the wrong squat will make you lose more than the gain. Squat and knee squat are more than 90 degrees right. Is the knee joint bad? For most people, this is not the case. As we descend to a squat and maximize at 90 degrees, the bone surface area contact increases. After 90 degrees of bending, the bone contact surface area decreases. What about the meniscus and the sacrofemoral joint (the joint between the knee and femur)? Although the pressure on them increases with depth, if there is no history of injury, there is no evidence that squats can damage these structures. If you do have pain, it is recommended to limit the depth to the painless range and check whether your movements and postures are correct. In many cases, the real cause of the injury is the wrong posture and habits. What about people with tendon problems? The deeper the squat, the greater the pressure load on the tendon, which makes the problem worse. If you have tendon disease, it is necessary to adjust the squat depth during rehabilitation training and try to practice box squats, low bar back squats, and back step squats. They transfer more load to the hips, similar to the effect of exercise, but can reduce the pressure on the front of the knee joint and give your tendons a little rest. Squats and hips When you do squats, do you feel a squeezing sensation deep in your hips? This is usually due to an impact between the bone surfaces of the hip joint. The deeper the squat, the more severe the impact. FAI (femoral acetabular impingement syndrome) may be caused by abnormal hip joint structure, except that it may also be caused by the undesirable stance of the hip structure and the opening angle of the feet. Stand slightly wider and have a larger foot opening. Improve the situation. Strengthening the gluteus maximus can also help pull the femoral head from the back to reduce impact. *It is recommended that people with FAI try to squat forward, so that hip flexion is reduced and there is less chance of impact. Back pain after squatting and waist squatting, or feeling back pain after a few hours/days? Maybe squatting too deep and irritating the lumbar disc. When squatting, remember not to round your waist and back, it’s not just an unsightly problem. In this case, when the hip flexion range is exceeded, the pelvis leans backward (rotates backward) when squatting to the bottom, which is usually called “pelvic flip”. The muscles of the lower back were relaxed and did not protect the spine as it should. This kind of wrong self-weight squat not only fails to protect the lumbar spine, but easily hurts the waist. In fact, bearing weight with a round back is one of the causes of lumbar disc herniation. ▍The picture on the left shows a tiny pelvic overturn; the picture on the right shows an excessive pelvic overturn. To keep fit, it is best to know what exercise protection is. Know where you are vulnerable to injury and where you need to exercise, and make targeted choices. For example, people with bad knees shouldn’t do squats, and don’t believe in the nonsense that the right posture will not hurt the knees. Who can guarantee that it will be right every time? Knee bone replacement still has to be reimbursed by yourself. During the annual physical examination, it is best to test the bone density. People with low bone density and weak bones should not do high-intensity strength training. People with fragile joints should not squat or jump.

Scientific analysis of knee osteoarthritis

&nbsp. Knee osteoarthritis symptoms    Most patients with knee arthritis have mild initial symptoms, but long-term delay in missing the best treatment time will lead to aggravation of the condition. The main symptoms are a variety of typical symptoms such as sore knees, swollen knees, and buzzing in the habitual festival. Knee stiffness and chills can also occur in the long run. Most of them show symptoms of swelling, snapping, and fluid accumulation. In severe cases, they can cause deformity and disability. Mainly stiffness, fatigue, and cold. There are great restrictions on activities in life and work. &nbsp. The treatment method of knee osteoarthritis The treatment method of knee osteoarthritis is mainly to prevent the cartilage from being worn again. The protective agent of cartilage can promote the synthesis of cartilage and inhibit the decomposition of articular cartilage; there is also anti-inflammatory for this disease Positive benefits. Glucosamine sulfate contains one of the basic ingredients of sulfuric acid that can synthesize cartilage. It has good functions for relieving pain and stiffness. Long-term use also has a good effect on the structural destruction of delayed joints, but due to the slow effect, the safety is high. ; Especially suitable for the role of the most basic treatment. There is also the use of small tools to repair cartilage joints and to clean the joint cavity.  &Nbsp. Knee osteoarthritis prevention   Prevention of this disease needs to start from all aspects of life, to change any bad malignant habits and wrong posture. Do not blindly repeatedly use knee extension and knead. It is still necessary to avoid the transitional fatigue of the knee joint; try to make good relief after long-term fatigue, up and down steps, and overloaded exercise to reduce the wear and consumption of articular cartilage. If severe trauma, excessive fatigue, etc. will cause this disease, most of them occur in the middle-aged and elderly groups. Therefore, proper weight loss, improvement of wrong postures, prolonged squats, etc. can all cause knee arthritis.

How to protect the knee and reduce the probability of injury?

Knee joints also have years of use. The greater the responsibility, the greater the pressure. As a weight-bearing joint of the human body, the knee joint bears not only the weight of the person, but also the extra pressure generated by the human body in different postures and movement forms. The weight of the knee when walking is 3 times the weight. The weight of the knee when going up and down the stairs is 4 times the weight. The weight of the knee when running is 5.5 times the weight. Imagine: a person weighing 60 kg, every step of the step, the knee will bear a weight of 240 kg, which is susceptible to injury. At the same time, because the knee synovium is distributed in the shallow parts of the limbs, the chance of infection is also higher. . So in fact, our knee joint has a “use period”: *Before 15 years old, the knee joint is still in the developmental stage. *15~30 years old, the knee joint reaches the “perfect state”. *30~40 years old, the patellar cartilage is produced early Mild wear. * 40 to 50 years old, knee joint discomfort. * After 50 years old, patellar cartilage faces full-thickness wear. How to protect the knee and reduce the probability of injury? 1. Appropriate training First of all, we must know when our knee is most likely to be injured. First of all, of course, excessive use of the knee can easily cause fatigue in the knee joint, so blindly pursuing high-intensity training can easily cause injury, and moderate exercise is the best. 2. Do a good warm-up Before training, there is a link that many people will ignore, that is to do a good warm-up. Without adequate warm-up preparations, the muscles will become stiff, and the subsequent exercise will easily increase the pressure on the joints and cause knee injuries. 3. Correct posture If you are a person doing fitness, then you should pay attention to it. Did your movements really achieve the position? The wrong posture will also increase the pressure on the knee, for example, the squat will focus on the wrong Position, it will cause pressure on the knee. 4. Strengthen muscles At the end, it is the right way to strengthen your own body. While doing a good job of protection, the exercise of muscles cannot be ignored. When your muscles can withstand the relative amount of exercise, it is also equivalent to protecting the knee.

How to stretch scientifically after running?

&nbsp.&nbsp.&nbsp. Running is a good aerobic exercise. In the last issue we shared how to warm up before running, so do we need to stretch after running? In fact, there are many benefits of stretching after running, not only can make the muscles transition from the tension and contraction state to the relaxed and comfortable state, but also help eliminate fatigue and maintain muscle elasticity. From a microscopic perspective, the disordered arrangement of the muscle fiber microstructure after exercise can easily lead to muscle knots and pain points, and stretching can achieve the effect of promoting the normal arrangement of muscle fibers through physical action, thereby reducing the damage to muscle fibers caused by long-term exercise. Mastering the scientific stretching method is very important. The autonomous static stretching recommended here, this flexible training method moves slowly, and is considered to be the safest flexible training. Static stretching for 20-30 seconds will cause a rapid release of viscoelastic pressure, resulting in an immediate increase in joint mobility. When stretching muscles and ligaments, the practitioner should force the stretched soft tissue to reach the “acid, swell” position and slightly exceed it, and should maintain a certain time (usually 20-30 seconds) when the “acid swell” position is felt3 -5 times is appropriate. Running is mainly the movement of the lower limbs. Here are 6 actions recommended to restore the overall state. 1. Stretch the iliac psoas muscle as an example. Stretch the right iliac psoas muscle as an example. Lunge back straight, hands merged to the top of the head, left leg support, support leg knee joint to the big toe, the knee should not exceed the tip of the toe, the body avoid front Tilt, stretch your right leg as far back as possible to ensure the pelvis is neutral. Feel the thighs pull. 2. Stretching the quadriceps muscle Take the stretching of the right quadriceps muscle as an example, the upper body of the lunge is straight, the left leg supports the knee joint flexion 90°, the right leg knee joint kneels on the cushion, and the right hand holds it as much as possible On the right ankle, stretch toward the hips and feel the muscles on the front of the thigh. 3. Stretching the hamstring muscles. Take the right hamstring muscle as an example. The left leg is flexed at 120° as a support. The right foot is hooked to the front of the body to the maximum. The knee joint is straightened. Pull sideways. 4. Adductor muscle stretching Take the right adductor muscle as an example, the side lunge, the body upright left leg support, the support leg knee joint and the direction of the big toe, the right leg stretches down to the right as far as possible, feel the thigh Pull inside. 5. Stretch of gastrocnemius muscle Take the stretch of right gastrocnemius muscle as an example. The lunge stands facing the wall, supported by both hands, the left foot is flexed 120° in front, and the right foot is back to the maximum extent without leaving the heel to ensure the pelvis Do not rotate the knee to straighten it, and feel the pulling of the upper part of the back of the lower leg. 6. Soleus Stretching Take the right soleus muscle stretching as an example. The lunges stand against the wall. The hands are supported stably. The left leg is supported. The knee joint is flexed 120°. The heel of the right leg is pressed against the cushion. Pull the lower back of the lower leg.

[Rehabilitation Class] Rehabilitation training method for children with cerebral palsy who have knee overstretch

Knee hyperextension: The knee joint is over-extended and the knee is sunken. The child has difficulty flexing the knee joint while walking. The causes of knee hyperextension are 1, pointed feet: children have pointed feet when the heels touch the ground and sometimes compensate for the knee hyperextension. 2. Tension and muscle strength: The muscle strength of the quadriceps muscle in front of the thigh is high or the hamstring muscle strength is weak. 3. Compensation for the healthy side: Compensation for the hyperextension of the healthy side due to changes in the affected side posture. 4. Knee joint: Insufficient muscle strength around the knee joint or loose ligaments cause knee overextension. 5. Hip flexion: Because the child flexes the hip, the center of gravity is not on the vertical line, and the knee is overextended to compensate for maintaining body balance. 6. Muscle strength: The overall muscle strength of the lower limbs is low, and the knee overstretching is caused by compensation for supporting the upper body. 7. Excessive traction: Excessive dorsiflexion of the dorsum of the foot makes the ankle and knee joints have poor control force and causes the knee to overextend. Cerebral palsy children’s knee overstretching rehabilitation skills 1, cycling training: both muscle strength training is also exercise, perception training, pay attention to the height of the sitting position to keep the child’s knee flexion. 2. Squat up: Squat up in an appropriate amount is the strength training of the lower limbs (note that the knee joint should not be fully extended), and can also improve the control of the knee joint. 3. Standing training: The surgeon takes a sitting position and flexes one knee joint. The child stands on the flexed knee joint with the first two legs apart. The surgeon supports the knee joint of the child to keep it slightly flexed. 4. Add cushion after standing knee. 5. Flexion and extension training: The child will lie in supine or prone position and then undergo passive flexion and extension training. 6. Abnormal correction: Correct abnormalities such as sharp feet, hip flexion, and pelvic forward tilt to make the center of gravity normal. 7. Strike: standing or prone and striking the popliteal fossa behind the knee, which improves the toughness of the knee joint and keeps the knee joint Certain flexion 8. Balance muscle tension: gently press the quadriceps muscle in front of the thigh to lower the muscle tension, and press or knead or smash the hamstring muscles after the thigh to lift the muscle strength. 9. Standing, descending slope, and retreating: standing on the tip of the slope, the knee joint is slightly flexed, the knee joint is slightly flexed, and the walking backwards. Children over 1 and a half years old who cannot walk even if they have knee extensions, must also have proper standing training. Some rehabilitation teachers are afraid of aggravating abnormalities and will not stand, which is wrong. Of course, they think that they can only stand after effective correction of abnormalities. This is just an ideal situation that is difficult to achieve, and because the lower limbs do not hold weight for a long time, it will also cause muscle disuse (useless) atrophy to aggravate abnormalities and cause secondary abnormalities. Appropriate and correct standing training will not only aggravate abnormalities In addition, it also has the function of correcting abnormalities. If the critical period and the sensitive period of standing are over, it will not be important to practice standing again, which increases the difficulty of training. We emphasize the control of posture and movement, we must correct abnormalities, active and passive movement and appropriate oral reminders are effectively combined to enable children to actively adjust, so that children can learn and experience correct posture and movement, and then accumulate experience Then establish a more normal posture and movement pattern.

The cold is coming

Osteoarthritis patients are weather forecasters. Once the weather turns cold, they will know in advance-joint pain, stiffness. According to research, about 80%-90% of patients with osteoarthritis are sensitive to the climate. Due to less fat around the knee joint and poor blood circulation, this part will be particularly afraid of cold. When rainy, humid, or cold weather comes, they will feel joint discomfort. Osteoarthritis patients are mostly middle-aged and elderly people. Due to the repeated friction of certain joints, the cartilage undergoes inflammatory changes, less lubrication, and the friction between the joints is increased. Bone spurs form together, causing pain and swelling when the joints move. In general, human weight-bearing joints are the most prone to osteoarthritis, most of which are concentrated in the knee joint. In the event of cold and humid weather, local inflammation is exacerbated, resulting in more obvious pain symptoms. Countermeasures: 1. Avoid the invasion of the knee joint by wind, dampness, and cold. Cold can contract blood vessels, slow down blood circulation, and the metabolites of inflammation cannot be discharged in time, often making the pain worse. Therefore, keep warm when the weather is cold, wear knee pads if necessary, or turn on the electric heater to protect the knee joints. 2. Middle-aged people (after 45 years of age) should not be overloaded. Try to go up and down stairs, climb mountains, stand for a long time, and lift heavy objects as little as possible. Try to avoid being obese, so as not to increase the burden on the knee joint. People who are overweight are best to lose weight actively. Choose non-weight-bearing exercises, such as swimming and walking, but also do sit-ups, push-ups and other sports. At the same time, avoid sitting and standing for a long time, and often change the posture to prevent the knee joint from fixing a posture and exerting too much force. 3. People with swollen joints and severe pain should rest, avoid activities such as squats, weight-bearing, and up and down stairs. You can take non-steroidal drugs to reduce inflammation, or you can do some physical therapy, such as hyperthermia, to promote blood in this area Circulate and accelerate the elimination of inflammation.

What is the cause of pain in the inner thigh and pain in the knee?

What is the cause of pain in the inner thigh and pain in the knee? The main causes of clinical pain in the inner thigh include the following categories: 1) Strains of the adductor muscles on the inner side of the thigh generally occur in daily activities or sports activities. During the following stairs, I didn’t walk well to induce the strain of the adductor muscles of the thigh or did some squats and squats. It is easy to induce damage to the inner thigh muscles and cause pain inside the thigh. 2) A type of disease in which the obturator nerve is compressed, such as a disease at the exit of the pelvic cavity or obturator nerve, etc., sometimes stimulating the obturator nerve can also cause pain inside the thigh. 3) The most common is some young men and women, such as the pain in the inner thigh does not relieve for a long time, and even the soreness and discomfort after hip joint activity, the early clinical manifestations of femoral head necrosis should be excluded. In ischemic aseptic necrosis of the femoral head, the early stage often manifests as pain in the inner thigh and inguinal area. What is the cause of the pain in the inner thigh but the knee joint? Lumbar spine lesions often involve the sciatic nerve and femoral nerves that dominate the lower limbs, causing pain, soreness, numbness, weightlessness, and even muscle atrophy in the knee or lower limbs. Moreover, the location and symptoms of pain caused by compression of the sciatic nerve and femoral nerve are different. Compression of the sciatic nerve often causes pain in the posterior and lateral sides of the knee joint, sore legs, and heavy weakness in the lower extremities. Compression of the femoral nerve causes symptoms such as soreness in the knee joint, fever in the knee, and fear of cold. But in both cases, the symptoms of low back pain are not obvious, so it is easy to misdiagnose. Because the obturator nerve that innervates the lower limbs is close to the hip joint and then to the inside of the knee joint. If there are hip osteoarthritis, hip inflammation, tuberculosis, effusion, femoral head necrosis, femoral neck fracture and other diseases, it will involve the obturator nerve and cause knee pain.

Take a few more steps to prevent arthritis

American scholars have found that for patients with knee osteoarthritis (OA) or those who are at risk for knee OA, more walking is associated with a reduced risk of joint function limitation during the 2-year observation period; preliminary estimates are that walking ≥ 6000 steps is an activity threshold to prevent function limitation. The study included 1788 patients with knee OA or those who were at risk for knee OA. The number of walking steps per day was detected and determined by objective performance (pace ≤1.0 m/s) and self-report in the next 2 years. The above-mentioned population has functional limitations, and it is estimated that the number of steps required per day for functional limitation can be distinguished. The result is that for every additional 1000 steps of walking per day, the occurrence of functional limitation based on objective performance and self-reports decreased by 16% and 18%, respectively; based on the above two methods for determining the occurrence of functional limitation, the daily walking was <6000 respectively Step and <5900 step are the best thresholds to distinguish whether functional limitation occurs.

Why does arthritis occur when the sky changes? Experts finally tell the truth

As the saying goes, “People get old first”, as the most weight-bearing joint, the average life of the knee is only sixty years. Although we must face the cruel reality of knee aging, some simple measures can make this process slower and slower. So, what are the causes of knee pain? If you have the following knee diseases, knee pain will increase. Rheumatoid arthritis Rheumatoid arthritis is a common acute or chronic connective tissue inflammation. Joint pain is the most common symptom of rheumatism, and joint pain may occur throughout the body at the time of onset. Due to temperature and climate, if the weather becomes colder, the knees will be cold, and the pain will increase. Knee injury causes if the knee has a fracture, especially the middle-aged and elderly people, because the bone recovery is slower, the recovery will not be as healthy as the original, and it is likely that knee pain will occur when the sky changes. Synovitis Knee synovitis is a sterile inflammation caused by a sprained knee and various intra-articular injuries. When the weather changes, the blood circulation of the knee joint is blocked, which can increase the swelling and pain of the knee joint. In severe cases, it will affect normal activities. Knee joints with slow onset of degenerative disease of the knee are not severely painful and have persistent pain. When the temperature decreases, the pain is aggravated, which is related to climate change. After starting in the morning to start activities, walking for a long time, strenuous exercise or sitting up for a long time, the knee joint pain and stiffness, improved after a little activity. The joint function is limited, the most obvious squat is the squat, there is a popping sound in extension and flexion activities, some patients can see joint effusion, local swelling and tenderness, and joints with rheumatism are red and swollen and deformed.

Take a few more steps to prevent arthritis

American scholars have found that for patients with knee osteoarthritis (OA) or those who are at risk for knee OA, more walking is associated with a reduced risk of joint function limitation during the 2-year observation period; preliminary estimates are that walking ≥ 6000 steps is an activity threshold to prevent function limitation. The study included 1788 patients with knee OA or those at risk of knee OA. The number of walking steps per day was detected and determined in two years based on objective performance (pace ≤1.0 m/s) and self-report The above-mentioned population appears to be functionally restricted, and it is estimated that the number of steps required per day for the occurrence of functional limitation can be distinguished. The result is that for every additional 1000 steps of walking per day, the occurrence of functional limitation based on objective performance and self-reports decreased by 16% and 18%, respectively; based on the above two methods for determining the occurrence of functional limitation, walking each day was <6000 Steps and <5900 steps are the best thresholds to distinguish whether functional limitation occurs.

Mountaineering enthusiasts should pay attention to prevent arthritis

Perhaps inspired by the blockbuster movies abroad, more and more young people like outdoor sports with adventure. Mountaineering has undoubtedly become the first choice for outdoor enthusiasts. Moreover, my country’s mountaineering association will also hold some activities every year, which makes the team of mountaineering enthusiasts grow stronger and stronger. Although mountaineering is a fitness exercise, there are pros and cons. Mountaineering can stimulate the potential of the human body and strengthen the body. It is also the mountaineering that wears the knee joint. Due to its own weight and gravity during mountain climbing, the pressure on the knee joint increased by four to five times compared with walking on the ground.  The friction of the patella, meniscus, and articular surface increases, and it is easy to cause injury. Especially middle-aged and elderly people, due to age, bone loss is inevitable. Therefore, once worn, it is almost impossible to recover.   Many middle-aged and elderly friends feel swollen and painful in their knee joints, and even unable to climb any more. This is the reason. Recently, many people have been controversial about whether middle-aged and elderly people are suitable for mountaineering activities, mainly considering the problem of knee wear.  How to not only enjoy the benefits of mountaineering but also avoid damage as much as possible has become a problem of concern. After a long-term scientific research, the relevant experts found that the use of two walking sticks to walk quickly can greatly reduce the impact of exercise on the various joints of the legs.  Compared with ordinary walking, walking with a cane or mountaineering makes simple lower limb movements into limb movements, which not only achieves the purpose of simultaneously exercising the large muscle groups of the upper and lower limbs, but also reduces the exercise load of the knee joint.  When walking on a flat road, you can increase the amount of exercise, and it is easier to achieve the effect of moderate-intensity aerobic exercise, avoiding the problem of small walking exercise and not obvious exercise effect.  When climbing, due to the force of the upper limbs, it can save energy, reduce exercise intensity, and avoid the overload of the climber’s heart and lungs. In addition, due to the addition of support points, not only can effectively reduce the pressure on the knee joint, protect the knee joint, but also avoid falling down, making mountaineering safer.  Soreness around the knee bone is common in active teenagers and adults.   1. Prevention method: &nbsp.&nbsp.&nbsp. Use knee pads to protect the knee joint and reduce the impact of the body weight on the knee joint when going down the mountain. It is best to choose a knee brace with a hole in the middle and a tension band on the top and bottom of the knee, which can help reduce unnecessary rotation of the knee and relieve pain.   2. Treatment:    (1) Cold compress for 20 minutes: Acute knee sprain or inflammation. The affected area should be iced within 24 to 36 hours. The benefit is to make blood vessels contract and reduce soft tissue swelling. The best time is 20 minutes, if more than 30 minutes may freeze nerve tissue.   (2) Raise your legs: You can put a pillow on the suitcase and raise your feet to promote venous return and reduce swelling of the affected area.   (3) Functional exercise: including joint activities and strength training of surrounding muscles. The correct exercise method is to do non-weight-bearing activities when the knee is fully rested. Do knee flexion and extension exercises in the sitting or supine position, combined with thigh muscle tightening exercises, to the extent that no pain increases .   In addition, you can take a walk outdoors every day, the walking distance is limited to not feeling tired and pain. Repeated squatting or semi-squatting should be avoided when the pain is severe. Mountain climbing and violent dance are very bad for the knee joint, it is best to stop temporarily to avoid turning into an old injury.  The bloody young people have a strong curiosity and obsession with everything. Sometimes vigorous exercise with a certain risk even becomes their cool play capital. Experts here remind those young people: violent exercise is most likely to cause injuries to joints, muscles, ligaments and other parts. Don’t think that young people are injured is a trivial matter. There are many diseases that are caused by the root cause when young, and they become disabled after middle age. Experts say that joints were injured in youth, and the risk of joint degeneration after age 50 is three times higher than that of ordinary people. So young people pay attention to protecting joints to prevent premature arthritis.

How much waste is used for “knee”!

Knives are everywhere in life! The knees are used in every movement of walking and sports, which makes the joints and cartilage are subject to wear at all times. Knee injuries are caused by injury or damage to cartilage, meniscus, and other tissues that are not easily regenerated. These tissues, unlike muscles, can grow quickly, and can be said to be non-renewable in a few years or even longer. Causes of knee injury: 1. Irregular movements In our daily training and sports, many people do this movement after watching it once, but they have not carefully observed and studied how to do it, just imitating the external form . In a basketball game, every good dribble player has a lot of room to score, such as a quick stop and a big change in direction. I believe many friends like basketball players to stop jump shots in the game, and then we imitate such movements in daily basketball, but we do not know how many technical movements they have corrected in the back and how many times they have trained the knee joint to resist torsion And training. If we just blindly imitate, the result is just hurting ourselves. 2. Sedentary, inactive For those of us who have less sedentary exercise, the secretion of synovial fluid of the knee joint will become less. When the knee joint is not nourished by synovial fluid, the friction between the bones increases and the movement of the joints is restricted. Therefore, when the knee joint moves, the wear will become more and more serious, which will greatly increase the possibility of knee injury. Nowadays, among our young people, more and more knee problems are caused by long sitting. 3. The reason for too much training is more common among athletes, because we ordinary people basically have less training and less training. Too much training will exceed the knee’s ability to bear, resulting in injury. For example, in running training, the knee joint uses more joints. Long-term repeated rubbing, bending, and stretching can easily cause knee joint surface wear and ligament damage. 4. The last reason for being overweight is that it is too heavy, over time, excessive weight will cause additional damage to the knee joint, so it is recommended that people who are overweight should perform soothing exercises first, and then wait for the weight to drop, and then Do high-intensity exercise.

What should I do if my knee hurts after walking for a long time? How should the elderly’s knee be treated?

The season of awning is the meaning of mature crops. People often say that the “three summers” are the busy season, that is, the summer tube that is busy with summer harvest, summer planting and spring sowing crops. Therefore, “mango seed” is also called “busy planting” and “busy planting”, and is the sowing of farmers’ friends. The arrival of the “mango seed” indicates that the farmers have begun a busy field life. Are all rheumatic patients also busy? Summer is easy to be upset, and if you add to the busy days, it is even more upset, so at this time, you should calm down your heart and be alone with yourself. , Self-cultivation. 01Treatment of knee pain for long walks Some people often feel that their legs are soft when going up and down the stairs. If they do not hurry to support the support, they will kneel involuntarily and the knee joint pain will increase, especially in the semi-squat position. endure. What’s more, the knee joint can’t be flexed and stretched suddenly during the activity. After a slight activity, a crisp sound can appear under the patella. When you have the above symptoms, you may have patellofemoral osteoarthritis. The movement of the knee joint requires the patella of the knee to participate, and there are seven facet joints above and below the patella to meet the femoral joint surface. If they do not match, repeat the rubbing and collide with each other to damage the articular cartilage, which gradually becomes rough and then damaged The surrounding soft tissues, bursa around the joints, fat pads, etc., naturally degenerate and cause patellofemoral inflammation, and can even develop to the entire knee joint. Generally speaking, pain is the earliest message of knee joint disease. If the pain is mild, conservative treatment can be taken. At this time, the patient’s knee joint should be properly rested to avoid excessive weight bearing. Pay attention to the weather and avoid moisture and cold. Protect the diseased joint with a sheath to avoid sitting for a long time, standing for a long time, inactivity for a long time, etc. It is very important to emphasize the functional exercise of the lower limbs, and in principle, take the initiative of non-weight-bearing activities. In short, the patient can lie in a supine position, with both legs straight, with both hands naturally placed on the side of the body, the toes tipped, the straight legs raised upward, and the angle can be gradually increased. In the future, you can also tie sandbags on the distal end of the lower leg to increase weight. You can also sit on the exercise bike for pedaling activities and simulate pedaling on the bicycle. After a period of functional exercise, the knee joint can be flexed and extended freely, preventing muscle atrophy, strengthening muscle strength and increasing the range of joint movement. Patients should try to avoid some weight-bearing exercise, such as running. If you have knee pain for a long time, you can use these methods to treat and improve it, so that you can get timely improvement. If your knee hurts when you walk, it is recommended that you first check what the cause of this knee pain is. If you know the reason, it is good for symptomatic treatment. If you have pain in knee walking for a long time, you should reduce walking to avoid local injury. 02 What to do with knee pain after climbing a mountain 1. Knee joint meniscus injury The human knee joint is the largest joint among all joints and bears the main force of weight. It is composed of the lower end of the femur and the upper end of the tibia, with the patella in front and ” The “cushion” is the meniscus, and there are strong joint capsules, muscles and ligaments around it to ensure the stability of the joints. Weight is the vertical stress that the knee joint bears. Complex human movements such as turning the ball and squatting in the toilet are side stresses. If the force is too large, the two meniscus of the knee joint are easily damaged, especially when the rotation force is too large, the meniscus tear is more likely to occur. Meniscus injury is accompanied by injury to the joint capsule. Due to the abundant blood circulation, it is easy to bleed and form blood accumulation, pain and swelling in the knee joint cavity. Knee sprains are common during the journey, as long as they are not swollen, you don’t have to worry about meniscus injury. The meniscus is cartilage tissue and has almost no blood supply. Once the injury is difficult to heal, it is the cause of joint pain after injury. Surgical removal of the meniscus and removal of small tears and strip tears by arthroscopic techniques are easily accepted and effective methods. Meniscus injury does not always require immediate surgery. Walk carefully to keep the knee stable, and the joints can still move. However, sometimes small lobes can move due to factors such as uneven roads or uncoordinated postures. They are stuck somewhere in the joint space and immediately suffer from severe pain. They are called “joint interlocking” in medicine. The treatment can be “unlocked” again, and the symptom disappears immediately with a click. The special phenomenon of joint locking should be understood. Experienced patients often unlock themselves after many experiences, that is, relax the lower limb muscles, gently shake and flexion and extension of the knee joint (flexion and rotation) to achieve relief. 2. Knee joint free body joint interlocking is not only caused by half-moon soft injury, but also

Can I not have surgery after an anterior cruciate ligament injury? Panther discussion from Pittsburgh

Treatment strategies for anterior cruciate ligament (ACL) injuries continue to evolve. This International Consensus Group of Experts agrees on the best evidence for surgical and non-surgical treatment of ACL injuries. The purpose of this research is to report the consensus statement reached at the 2019 ACL Consensus Panther (Panther is the official mascot of the University of Pittsburgh and the name of the Pittsburgh American football team-Mao Yongtao Note, the same below). 66 international experts on ACL injury treatment representing 18 countries convened to reach consensus. Anterior cruciate ligament (ACL) injury is one of the most common injuries of the knee joint. ACL is the main stable structure that limits the tibial advancement and internal rotation of the knee joint. Its defect will cause the knee to move forward and rotate unstable. The most common injury mode is the non-contact mechanism during rapid rotation, emergency stop and jumping, the knee is slightly flexed and in the valgus position. Both successful outcomes of surgical and non-surgical treatment require gradual rehabilitation in order to resolve the lesion and return to exercise. The acute phase is mainly to eliminate residual symptoms (fluid, pain) and morbidity (exercise range, quadriceps activation and strength). Subsequently, neuromuscular training and interference training are performed to improve the stability of the knee joint. The purpose of the last stage is to further optimize muscle strength, restore the level of pre-injury exercise through specific exercise exercises, and evaluate the mental ability to restore exercise. Any discussion about surgical treatment refers to ACL anatomical reconstruction (Table 1). After ACL reconstruction and fixation, the biological graft transitions from tendon to have an ultrastructure similar to that of natural ACL. The characteristics of the graft depend on the stage of ligamentization, and the strength of the graft is minimal between 4 and 12 weeks after surgery. Surgical treatment aims to reduce relaxation, while non-surgical treatment aims to reduce functional instability. Functional stents that reduce the risk of ACL injury by reducing peak ligament tension have not been finally shown to achieve this goal, because the evidence is still limited. ———————————- Table 1 is a list of ACL anatomical reconstruction techniques, namely: 1. Individualized surgery (Existing sports medicine doctors including myself have carried out in China) 2.30° arthroscopy 3. Auxiliary medial channel 4. Direct view of femoral stop 5. Measurement of femoral stop diameter 6. Direct view of lateral intercondylar spine 7. Direct view of lateral Dichotomy 8. Create a tunnel at the femoral stop 9. Drill through the tunnel 10. Look directly at the tibial stop 11. Measure the diameter of the tibial stop 12. Create a tunnel at the tibial stop 13. Side fixation of the femur 14. Side fixation of the tibia 15. Knee flexion angle when drilling the femoral tunnel 16. Type of graft 17. Knee flexion angle when the ligament is under tension 18. Record the position of the femoral tunnel—————— —————- It is still uncertain about which patients should undergo surgery immediately and which patients can successfully undergo non-surgical treatment. There are three different kinds of patients: (1) A class of people (acoper, which means that some people can obtain dynamic stability of the knee joint through complex neuromuscular reactions after ACL defects) can return to the level before the injury, without surgery, without subjective Instability; (2) Adapt and reduce activity level (3) Another person (non-coper) cannot recover to the level of activity before injury due to subjective instability and soft legs. Nine items reached consensus, two items reached non-consensus, one item did not reach consensus, and one item was redundant and was excluded (Table 3). The following are the 12 final statements and related literature: Surgery and non-surgery are optional after ACL injury. Agree that 23/23, after 100% ACL injury, some patients can recover good knee functional stability after rehabilitation according to the procedure, and can recover to the pre-injury exercise level (copers) without ACL reconstruction. A prospective study found that the single-leg jump test, muscle strength, subjective instability (beating soft legs), and knee function are good predictors of identifying potential coper. A randomized controlled trial compared 121 young, active, non-elite athletes with ACL tears to surgical and non-surgical treatment. During 2 and 5 years of follow-up, patients reported no advantage over the other in terms of efficacy. However, almost 40% of patients who initially entered the non-surgical treatment group required subsequent ACL reconstruction

What is rheumatoid arthritis? How to relieve rheumatoid pain?

Speaking of rheumatoid arthritis, no matter how old or young, old or young, more or less should be heard about. However, everyone knows the name of rheumatoid arthritis, but the understanding of rheumatoid arthritis is always unknown. Friends who do n’t understand, let ’s take a look today: What is rheumatoid arthritis? Rheumatoid arthritis (RA) is a multi-system inflammatory autoimmune disease that often involves the surrounding joints. The characteristic symptom is a symmetrical, chronic inflammation of multiple peripheral joints. The clinical manifestations are pain, swelling, and decreased function of the affected joints, and the course of the disease is a continuous and recurrent process. The pathology is chronic synovitis, which invades the underlying cartilage and bone, causing joint destruction. 60% to 70% of patients may have rheumatoid factor (RF) in the serum during the active phase. For rheumatoid arthritis, it is a disease that occurs mostly in middle-aged and elderly women aged 40-60 years. Among them, the first symptom of joint inflexibility is morning stiffness, and the duration of its maintenance is related to the severity of the patient’s condition. The damage of rheumatoid arthritis to joints is undoubtedly undoubtedly, the physiological activity of the joints of patients with mild cases will be affected, and the joints of severe cases will be deformed. In addition to the above, rheumatoid arthritis can also cause many different degrees of complications. & Nbsp. How to relieve rheumatoid pain? ❶ & nbsp. Pay attention to joint warmth: joint cold often induce joint swelling and pain. ❷ & nbsp. Weight control: Obesity is an important cause of this disease. Being overweight will inevitably cause the knee joint to bear more strength, thus increasing the grinding of the knee joint cartilage, so middle-aged and elderly friends should control their weight. ❸ & nbsp. Avoid standing for a long time and walking for a long distance: because it will increase joint bearing capacity and accelerate joint degeneration. ❹ & nbsp. Promptly and properly treat joint trauma, infection, metabolic abnormalities, osteoporosis and other primary diseases. ❺ & nbsp. Calcium supplementation: should be based on food supplements, pay attention to nutritional balance, eat more dairy products, soy products, vegetables and seaweed, kelp, fish, shrimp, etc. At the same time, more sunlight and vitamin D should be added to promote calcium absorption. When necessary, an appropriate amount of calcium supplements, such as calcium gluconate and calcium carbonate, are commonly used calcium supplements in clinic, but they must be supplemented under the guidance of a doctor. ❻ & nbsp. Adhere to appropriate physical exercise to prevent osteoporosis: regular exercise can help protect the joints and prevent the occurrence of osteoarthropathy by strengthening the support of muscles, tendons and ligaments. The various forms of exercise that have the least damage to the knee joint are swimming. Swimming not only exercises the cardiopulmonary muscle function of the body, but also reduces knee wear, objectively protects the knee joint, and delays knee osteoarthritis. happened. In short, rheumatoid arthritis is extremely harmful. In order to avoid the deterioration of the condition, once you get sick, you need to go to the hospital for examination and treatment as soon as possible. Treatment methods include physical therapy, drug therapy, surgical treatment, and traditional Chinese medicine treatment. According to different types of arthritis and different periods, reasonable choice of different treatment methods can achieve good results. [Disclaimer: The pictures in the text are quoted on the Internet, if there is a copyright party, please contact to delete]

Why do most elderly women have knee pain? Most of these are the disasters caused by these three points.

I believe that many people have heard the saying, “People grow old first, trees old roots first dry.” This sentence means that when we age with age, the first to age is our legs. , We are all flesh and blood, not reinforced iron bones. Our daily activities are inseparable from the walking and weight-bearing of the legs. Therefore, with the passage of time, the cartilage protecting the joints in the leg joints is increasingly worn out, which eventually leads to the formation of a large number of bone spurs. Joint space is narrow, and the incidence of disease gradually increases with age, so it is also called “senile joint disease”. Why is the incidence of elderly women higher than men? Is there any good way? Why are many elderly women more prone to knee pain? (1) Physiological structure is different: anatomically speaking, the female pelvis is not the same as the male. In order to better assume the role of “mother”, it is suitable for fertility. The female pelvis is relatively wide, and the female patella during the squat process The pressure on the outside is greater and it is easier to wear. (2) Hormone levels fluctuate greatly: women have to go through menstrual period, gestation stage and menopause throughout their lives. Hormone levels in the body are different at different periods, and changes in hormone levels can affect the firmness of ligaments and tendons. During pregnancy, with the fetal Development, weight gain, the weight of the knee joint gradually increases, the wear on the knee joint will increase. In menopause, a large drop in estrogen can lead to osteoporosis, and the bones become weaker and the joints are less stable. (3) Physical overload: In modern traditional households, women generally play two roles. They must work or work to ensure the general expenditure of the family, but also do housework, take children, do laundry and cook, and assume the obligations of good wives and mothers. Therefore, the long-term damage to the knee joint is great in the past, and aging itself is also a key factor after increasing age, so older women have a higher chance of occurrence than men. Is there any good way? (1) Prevention of osteoporosis: Since aging is an important factor for joint damage, supplementing nutrients is particularly important. First of all, we must supplement calcium to reduce osteoporosis caused by calcium loss, which can delay the rate of knee aging. Usually, we can eat more milk, soy products and calcium tablets. Secondly, it can be supplemented with ammonia sugar to help cartilage repair and reduce joint pain. Generally, oral administration for about three months will show a certain effect. (2) Weight control: The knee bears a large part of the weight of the human body. The heavier the weight, the heavier the knee burden and the more serious the wear and tear. Weight control is essential for delaying knee injury. (3) Reasonable exercise: When you are old, you must consciously avoid some sports that damage the knee joint, such as playing ball, walking long distances, etc., exercise reasonably, rest properly, pay attention to the warmth of the knee, and protect our knee joint. Summary There are many causes of knee pain in elderly women. The specific causes of pain need to be checked under the guidance of a specialty such as an orthopedics or rehabilitation doctor. The pain in old age may come from some bad lifestyle habits that were developed at a young age. Yu Weiran, enhance bone protection awareness, prevent osteoporosis, pay attention to reasonable exercise, etc. to protect our knee joints, if there is pain, don’t be afraid, face it positively, and treat it as soon as possible with the help of a doctor. (Part of the picture source network in the article, the copyright belongs to the original author, thank you for the picture author, if you find any violation of your copyright, please contact me, I will delete it.)

Does sports really hurt your knees? What should I do if my knee hurts?

Someone often tells me, what’s the matter with knee pain after running or kicking the ball? What are the specific reasons for the knee damage, and how to protect the knees during sports, this must be said below. To protect the knee, first of all, we must know the cause of the damaged and painful knee. In general, there are the following reasons: 1. The patella softens, and the cartilage tissue of the knee (that is, the patella) and its connection part will be resonated during exercise. And pressure, the greater the weight, the higher the exercise intensity, the greater the probability of injury; 2. Meniscus injury, which is mostly caused by the external force of the knee joint torsion. When the lower leg of the load-bearing leg is in semi-flexion and abduction, the body and thigh suddenly Internal rotation, the medial meniscus is subject to rotational pressure between the femoral condyle and the tibia, which can easily cause the meniscus to wear or even tear; 3. Patellar tendinitis, the largest floating bone on the body, can protect the knee joint, it is staggered The friction of the quadriceps tendon against the cartilage surface of the femoral condyle prevents the function of excessive adduction, abduction, and extension and flexion of the knee joint. If the patella tendon becomes excessively fatigued, the tendon may become inflamed when the fibers are torn or other injuries occur. When the joints continue to exercise, the injury will further develop, and the pain will become more obvious or even worse; 4. Osteoarthritis, which is a non-infectious inflammation, is caused by overweight load, and long-term excessive exercise and incorrect running posture can cause Knee osteoarthritis. & nbsp. Now let’s talk about protection measures, in fact many people understand. The first is to open the knee joint before each running exercise, especially in winter, warm up before running, this can make the knee joint have a certain adaptation process, let the muscles and knees “warm up”, this not only can run better The state can also effectively reduce or even avoid sports injuries. The second is the running posture, the completion of a complete movement of running, one is the foot landing, the other is the body to maintain balance and move forward, and the third is to lift up, only such a correct posture, grasp the rhythm, can ensure effective exercise and no injury . Finally, after running, you need to stretch, which can not only relax the knee joint but also relax the tense muscles after running, promote the discharge of metabolic waste after running, and reduce the damage to the human body. Of course, you can massage and heat your legs for a short time before going to bed, which can better protect and promote the repair of knee joint wear. Therefore, although exercise is beneficial to health, exercise must be done to a certain extent. It is often recommended that moderate jogging can achieve the purpose of exercise. If you want to meet other requirements, you must formulate more details that suit you. The body is your own and exercise should be moderate. Doctor Yao Jinghui, the Third Affiliated Hospital of Southern Medical University (Guangdong Orthopedics Hospital, Guangdong Orthopedics Research Institute), hopes to help everyone’s health!

Lateral knee pain-iliotibial bundle syndrome

Iliotibial bundle syndrome is a common knee injury. It usually causes pain or tenderness when it touches the lateral side of the knee, above the joint line and below the lateral femoral condyle. This injury is usually caused by weakness of hip abduction due to overuse. Cyclists and runners often have repeated knee flexion and extension movements that can cause this overuse, and repeated movements create friction between the lateral femoral condyle and the iliac tibial bundle. The study found that when the foot touches the ground and the early standing phase of running, the knee flexes 30 degrees or slightly below 30 degrees, and there will be a “impact time zone.” During the impact cycle, the eccentric contraction of the tensor fascia lata and gluteus maximus causes the legs to decelerate, creating tension in the iliotibial tract. [What is the iliac tibial bundle] The iliac tibial bundle is a band-like structure formed by a thick fascia that extends from the iliac crest to the outside of the thigh and stops at the knee. It consists of dense fibrous connective tissue. The iliotibial band is a longitudinal banded aponeurosis formed by thickening of the broad fascia on the lateral side of the thigh. The upper part starts from the outer lip of the iliac crest and the lower part stops at the lateral condyle of the tibia. The anterior fiber of this bundle is the aponeurosis of the extensor fascia lata, and the posterior fiber is the continuation of the gluteus maximus tendon. In fact, the iliac tibial bundle is a tendon that combines the flexor fasciae and gluteus maximus. The iliac tibial bundle in its distal portion covers the lateral femoral condyle and extends to the lateral margin of the patella. Because the iliotibial band does not have any bony attachments between the Gerdy ’s nodule and the lateral femoral condyle, it will move forward and backward with the knee flexed and extended. Histological and anatomical studies have shown that the iliac tibial bundle has a mechano-sensing effect on the proximal anterior lateral of the knee joint. This mechanosensory effect may affect the interpretation of whether the iliac-tibial bundle traveling from the hip to the lateral femoral condyle is a ligament or a tendon (there are mechanoreceptors on the tendon and proprioceptors on the ligament). [Cause] The cause of iliotibial bundle syndrome is usually multifactorial. When the knee is straightened, the iliac tibia bundle is located in front of the lateral femoral condyle. When the knee is in the 30 ° flexion position, the iliac tibial bundle moves backward to the lateral femoral condyle. Therefore, friction may occur between the posterior edge of the iliac tibial bundle and the lateral femoral condyle beneath it. Repeated flexion and extension of the knee joint can cause the iliac tibial bundle to repeatedly rub along the lateral femoral condyle, which can cause irritation and eventually lead to inflammation of the iliac tibial bundle. Long-distance running is a common cause of iliotibial bundle syndrome, especially when running on a slightly inclined ground. The slight inclination of the lateral side extends the iliac tibial bundle, increasing the risk of injury. A sudden increase in exercise may also cause iliac-tibial bundle synthesis Sign. Muscle weakness of the hip abductor muscles is also associated with iliotibial tract syndrome, because this causes increased hip internal rotation and adduction of the knee joint. Other causes include compression of fat and connective tissue deep within the iliac tibial bundle, and chronic inflammation of the iliac tibial bundle bursa. Iliotibial bundle syndrome is one of the most common injuries to lateral knee pain among runners, and its incidence is estimated to be between 5% and 14%. [Clinical manifestations] In many cases, the patient ’s complaint has provided an excellent basis for judging the syndrome. It is usually an activity that requires repeated activities, including patients with knee flexion and extension, and the lateral femoral condyle (or directly below) has burning pain. The main symptom is severe pain on the outside of the knee joint, especially when the heel hits the ground, it will radiate to the outside of the thigh or calf. When running or going down stairs, the pain tends to increase. Because the iliac tibia bundle bounces on the nodules on the bone surface, there will be a feeling of bounce when the knee joint is bent. There may also be some swelling on the outside of the knee. Among these characteristics, exercise-related lateral femoral condyle tenderness. When the knee is flexed and extended, the patient may experience burning pain. You can also find signs of inflammation caused by friction between the iliotibial tract and the lateral femoral condyle during knee flexion and extension. Pain on the outside of the knee when running, and the pain increases when running downhill. When running for a long distance, the pain will also increase. Interestingly: the prevalence of iliotibial bundle syndrome in women is estimated to be between 16% and 50%, while in men it is between 50% and 81%. [Treatment] It is recommended to rest and apply ice to the painful area. Anti-inflammatory drugs also help reduce pain and inflammation. In some serious cases, local occlusive treatment may be required to eliminate inflammation. [Rehabilitation] 1. Protective gear 2. Increase muscle strength-Most iliotibial tract problems are caused by insufficient muscle strength in this area. Taking time to strength train your hips and hips will help you recover faster and reduce the risk of re-injury. Intensive exercises include: lying hip abduction, raising the side legs, lifting hips, flipping, and squatting with a pistol. 3. Massage-use foam roller to align