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Running, skipping rope, climbing stairs … hurt your knee？ Don’t worry about it. Look at the exercise guide for the best of both worlds here.

2023年12月13日 | admin | D4

When it comes to exercise, many people are worried about hurting their knees.

So what kind of exercise hurts the knee the most?

The answer is

Sitting for a long time hurts your knees the most!

Long-term sedentary articular cartilage will gradually lose nutrition and "starve to death"

So exercise properly.

To prolong the life of the knee.

But the premise is to master scientific methods.

Avoid unnecessary damage.

Chen xingzuo

china japan friendship hospital

Deputy chief physician of orthopedics

Climb mountains and stairs

Risk of knee injury: ★★★★★★★

When going up the mountain (stairs), your knees will bear about three times your own weight.

When going down the mountain (stairs), the knee will not only bear the impact of the ground, but also increase the wear of the knee.

Therefore, it is not recommended to climb mountains and stairs as daily exercise.

Click on the picture below to see the correct posture of going up and down the stairs.

Key points of climbing without hurting knees:

The center of gravity is slightly forward when going up the mountain and slightly backward when going down the mountain.

Hold the railing to help or use the trekking pole.

Knee injury, good leg first when going upstairs, bad leg first when going downstairs.

Tip: Old people, overweight people and people with knee injuries are best to crawl less. Don’t insist on climbing if your knees are uncomfortable.

rope skipping

Risk of knee injury: ★★★☆☆☆

The risk of skipping rope to knee joint is mainly related to the venue.

Generally, the concrete floor downstairs in a residential area can’t provide an effective buffer for the impact force when skipping rope falls to the ground, and it is easy to hurt the knee for a long time.

Key points of skipping rope without hurting knees:

Choose plastic floor or cement floor to lay plastic mats.

When jumping, keep your feet close together to avoid bending your knees greatly.

The take-off height is 2 cm ~ 4 cm, so as to ensure that the skipping rope just passes through the soles of the feet.

Shake the rope with wrist strength and keep the big arm close to the torso.

jogging

Risk of knee injury: ★★☆☆☆

Jogging rarely causes knee injuries as long as it is not excessive.

A few people with obvious O-leg, X-leg deformity or knee joint disease and overweight should exercise reasonably according to the doctor’s advice.

Key points of running without hurting knees:

Warm up for 5-10 minutes before jogging, and run for 30-60 minutes every day, without paying too much attention to the distance.

Lean forward slightly, swing your arms naturally, and touch the ground with your forefoot.

Keep the speed "breathing, heartbeat is slightly faster but you can talk normally"

Plastic ground and asphalt road are selected for the site, and cement ground is not recommended.

Tip: Treadmill needs to be used with caution. If the setting is unreasonable and the speed is too fast, it is difficult for the average person to keep up with muscle strength and coordination after fatigue, but it is easy to get injured. In addition, the weight is too large, and the injured knee joint should be guided by a doctor.

At the same time, don’t be a "weekend hero" and suddenly go to exercise. Exercise should be gradual, gradually increase the amount, and the weekly increase should not exceed 10%. Don’t be a "weekend hero" and suddenly exercise.

a kind of traditional Chinese shadowboxing (tai chi chuan)

Risk of knee injury: ★★☆☆☆

Some people think that Tai Ji Chuan’s squats like "Ma Bu" will put too much pressure on his knees.

As a matter of fact, many scientific studies actually show that playing Tai Ji Chuan twice a week can not only protect the knee but also relieve psychological stress.

Key points of Tai Chi without hurting knees:

You need to warm up before playing Tai Ji Chuan.

Don’t squat too much in pursuit of beautiful movements.

You need to stand on one foot or rotate your body slowly.

Once knee discomfort occurs, don’t endure it and stop immediately.

Ride a bike

Risk of knee injury: ★★☆☆☆

When riding, people’s weight mainly presses on the seat cushion, and the force on the knees is relatively small, which also helps to strengthen the muscles around the joints.

However, if you ride too hard or take some wrong riding posture habits, it will also have certain health risks to your knees.

Key points of cycling without hurting knees:

Adjust the height of the seat to: when the foot steps on the lowest position, the knee joint slightly bends about 170.

Hold your head high while riding, keeping your knees and toes facing forward.

Keep riding at a constant speed, and don’t suddenly increase the speed by force.

Exert your thigh, and step on the pedal with the first third of the sole of your foot.

Tip: If there is obvious discomfort in front of the knee joint when riding a bicycle, it is necessary to minimize such activities.

Click on the picture below to see the details of riding a bike correctly.

swim

Risk of knee injury: ★☆☆☆☆☆

When swimming, the body is basically parallel to the water surface, and the knee joint is basically free of load, so it is best for the knee joint.

However, patients with knee injuries should avoid breaststroke as much as possible. Water resistance will impact the knee joint when breaststroke kicks, and long-term high-intensity breaststroke may aggravate the symptoms.

Tip: Freestyle and backstroke are more recommended to protect the knee joint.

Can knee pads help maintain your knees?

Many functional knee pads only sell a conceptual thing, and one thing that all functional knee pads do is actually heating. Keeping warm is a very important part of knee joint maintenance, because the joint itself is afraid of wet and cold.

Therefore, normal knee pads have two main functions.

1. Keep the knee warm

2. Increase the stability of joints.

If the functional kneepad is non-invasive to the knee joint, it is actually no problem to use. However, some people may be allergic to drugs for knee pads, so they need to be careful.

Knee pads used in osteoarthritis, the most important function is to keep warm;

The main function of knee pads used in traumatic arthritis is to provide extra stability for joints;

Primary synovitis and gouty arthritis may not be particularly important for the use of knee pads.

point out

1. Don’t rely too much on knee pads.

Long-term dependence will lead to muscle atrophy inside the joint, which is actually more unfavorable for the protection of the whole joint.

Especially for relatively young people, we must not rely too much on knee pads, but should make muscle strength stronger.

2, the temperature must not be too high, not too long.

3. Observe whether there is drug allergy in time.

4. Don’t wear too tight knee pads.

Too tight kneepads can easily lead to blood stasis, resulting in poor blood return, which may lead to thrombotic diseases of lower limbs, which may even be fatal.

Guide to the risk of knee injury in sports

Risk of knee injury by climbing mountains and stairs: ★★★★★★★

Risk of knee injury by skipping rope: ★★★☆☆☆

Risk of knee injury due to jogging: ★★☆☆☆

Risk of knee injury in Tai Ji Chuan: ★★☆☆☆.

Risk of knee injury by cycling: ★★☆☆☆

Risk of knee injury in swimming: ★☆☆☆☆☆

Source: CCTV life circle

What is culture？ A good article that never tires of reading.

2023年12月12日 | admin | B2

Reading a lot of books, having a lot of knowledge, having a high degree of education … is completely different from having a culture.

My favorite answer about what culture is is a four-sentence summary by writer Liang Xiaosheng:

Cultivation rooted in the heart,

Consciousness without reminding,

Freedom based on constraints,

Kindness for others.

A flight attendant named Judy told an interesting story about Liu Shishi at the Weibo.

Judy often meets all kinds of big coffee and stars because she is a flight attendant and serves on the plane.

But none of these big coffees and starsgive herMake a deep impression.

Until a few days ago, she met Liu Shishi.

that dayLiu Shishi flew first class.

When Judy went to tidy up the first class after the plane landed, she was surprised to find that the quilt on Liu Shishi’s seat was neatly folded.

Judy was shocked at once: "In the past, all the first-class guests huddled their quilts and left under their feet. I didn’t expect the poems to be neatly stacked. I was so touched."

People who fly in first class are usually people of great status, but you see, there are so few people who fold quilts. Occasionally, a flight attendant will be moved for a long time.

On May Day, I met a wandering singer when I was shopping with my mother.

After listening to a song, I went over and threw five yuan change into the hat.

But then, my mother’s behavior surprised me.

She went to the hat, crouched down slowly, gently put two coins in the hat, and nodded to the wandering singer with a smile.

My mother didn’t read much. But this moment: I really lost her too much.

Comparing these things, I think of a sentence from Bai Yansong:

"Whether a person has a culture is not based on how high his education is. People with academic qualifications do not necessarily have culture, while those without academic qualifications do not necessarily have no culture. "

Reading a lot of books, having a high diploma, and having education are sometimes completely different.

Wu Xiao Xian told another touching story.

Once, he followed the boss to talk about business, and at lunch, he ordered a table in the hotel.

Halfway through the meal, the waiter served a special dish, and the boss said politely, "Thank you, we don’t need any more dishes."

The waiter explained, "This dish is free."

The boss still smiled and replied: "We don’t want it for free, we can’t eat it, it’s a waste."

After the meal, the boss wrapped the leftovers.

On the way back to the company, the boss drove slowly, as if looking at something.

Wu Xiao Xian was wondering when the boss stopped the car, picked up the packaged food, got off the bus and walked over to a beggar, and handed it over with his hands.

What is culture? This is culture. Culture is self-cultivation rooted in the heart.

I read another story in People’s Daily.

On the weekend, my nephew followed a Chinese to go fishing in Sydney, Australia.

Every time you cast a net, you always get something.

But every time the net is pulled up, the Chinese always pick it up and throw most of its shrimps and crabs back into the sea.

His nephew was puzzled: "I finally hit it, why throw it back?"

The Chinese replied: "Only fish and shrimp that meet the specified size can be caught."

His nephew said, "No one can care about you on the high seas?"

The Chinese smiled faintly: "Not everything needs to be reminded and urged by others!"

What is culture? This is culture. Culture is consciousness without reminding.

What is freedom?

Many people’s understanding is that freedom is to let yourself do what you want freely. But people who think like this don’t know what real freedom is.

Linda, a Chinese-American writer, wrote a book "Worry in the Deep History", which presents the fact that the United States is not only the freest country in the world, but also the least free country in the world.

On one occasion, he accompanied his friends from China to visit the Grand Canyon of the United States.

My friend picked up the coke can and wanted to throw it into the Grand Canyon: "What a pity not to do something in such a deep canyon!" "

LindaStartled, he quickly stopped: "This is illegal."

The freest America in the world is actually full of illiberality:

It is illegal to hold an open wine bottle in the street;It is illegal for parents to slap their children when they cry.It is illegal to even talk about pornographic jokes in the office;……

Many people in China don’t understand why the United States has so many restrictions. In fact, it is precisely because of so many constraints that American freedom has been created.

The philosopher Mill said: "Constraints are the mother of freedom. Personal freedom must be based on not infringing on the freedom of others. "

What is culture? This is culture. Culture is freedom based on constraints.

There was a man who taught his disciples to break glass products and put them into garbage bags, and wrote on them with a pen: "There are glass fragments inside, it’s dangerous!" "

In this way, garbage collectors won’t scratch their fingers.

The mineral water bottles after drinking drinks are also emptied and tightened, which is convenient for waste recyclers to collect.

You ask me what is culture? This is culture. Culture is kindness for others.

When going to the toilet, think of the next person who goes to the toilet;When throwing garbage, think of the next garbage collector;No matter what you do, you must think of the next person;……

Xia Yan, a dramatist, was in great pain before he died.

The secretary said, "I’ll call the doctor."

Just as he was about to open the door, Xia Yan opened his eyes and said with difficulty, "Not calling, please."

Then he passed out and never woke up.

"Not called, please." Xia Lao changed a word, but touched a building.

Do you know how Liang Qichao died?

He died in a medical accident at Union Medical College Hospital: the doctor cut the left kidney that should have been removed into the right kidney.

Before he died, Liang Qichao did not curse the doctor, but told his family:

"Don’t tell the media, don’t publish. The people have just begun to believe in western medicine. If they know about me, they will inevitably retreat. "

Xia Lao Liang Lao is the truly literate person.

A true cultural person should have four qualities:

Cultivation rooted in the heart;

Consciousness without reminding;

Freedom based on constraints;

Kindness for others.

Think about how often we can have conscious introspection without being reminded by others, and we can think of and help others as much as possible.

Speaking of this, we have to say: "culture is the foundation of the country."

Hero, after reading the article, tell us something.

Source: Dialogue boss, People’s Daily copyright belongs to the original author.

Editor: Li Yahe

What is culture？ # hanli planner

2023年12月12日 | admin | A1

So what do you think is culture? Tang culture; Song dynasty culture. Cultural history (time and space); Minnan culture; Bashu culture; This is the area; Southwest culture; Fragrant culture; This is an object. Tell you, these things are not culture, in fact, I have an answer in the Book of Changes. What do you mean by educated people? What do you mean by educated people? How wonderful is the word "behind people"?

When the culture of the Tang Dynasty and the Song Dynasty is not humanized, it has nothing to do with the present. In terms of the existence and use of culture, it is no longer a culture only when it is not used. It is as simple as that. Therefore, we say that culture must be slowly accumulated and grown up in life. Is the melting of snow and ice a slow process? It’s so wonderful.

In fact, you don’t know what we understand until you think about it. There will be such guidance and opinions about what the country is, including why we should start such courses in colleges and universities slowly, that is, we want more young people and the power of the new generation to join in. What can build traditional culture together?

Like and pay attention, never get lost.