Do you get a "cracking" sound in your knees?

Squat down to tie your shoelaces and stand up and hear a "crack" sound from your knees, and stand up after sitting for a long time and hear a "crack" sound from your knees. People who don't know it may think it is osteoporosis. They are clearly in their youth. Why do they "early" enter middle age?

01 Unraveling the mystery of the "cracking sound"

There are no more than two reasons for the "cracking" sound. One is physiological factors and the other is pathological factors.

Physiological: When we bend or extend the knee, air bubbles may form in the joint fluid between the kneecaps (femur and tibia). This can cause a "pop" in the knee joint when the air bubbles burst suddenly. Knee joints may produce a creaking sound when a limb that has been inactive for a long period of time is moved, which usually disappears with proper movement. If there is no swelling or pain in the knee when you bend or extend the knee joint, it is a normal physiological factor.

Pathological factors: The sound of the knee joint is accompanied by symptoms such as pain, swelling, stiffness, looseness and even feeling stuck. Pay attention to whether there are osteoarthritis, meniscus injury, knee cartilage wear, ligament tear and other problems. People who develop these symptoms are usually extreme sports enthusiasts, athletes, middle-aged and elderly people, and overweight people.

2 Physiological and pathological "medicine"

Physiological factors are not harmful to the body and do not require special treatment, but they may affect and interfere with the trainer, which can be alleviated by daily strengthening knee joint exercises, weight loss, and adjusting exercise patterns.

Strengthening Knee Exercises

① Walking: Walk for 30 minutes a day to strengthen knee muscles, accelerate metabolism and improve health.

② Pilates knee traction exercise: Sit on the bandage, lean back on the ball, and perform twisting exercises to exercise the rectus femoris muscle in front of your thigh.

③ Standing on one foot: Move the center of gravity to one foot, keep the rest of the body still, and try to maintain the posture for about 20 seconds, then switch to the other leg.

④ Treadmill climbing machine simulates mountain climbing: it can force the body to tilt to help you complete these movements, so that the muscles on the front side of the thigh can get a better exercise effect.

⑤ Yoga: Multiple yoga poses can strengthen the knees, such as tree support, stretching pose, triangle pose, downward dog pose, etc.

Adjust sport mode

The correct exercise pattern is related to the health of the knee joint. Taking squats as an example, how to adjust the exercise mode?

① Stand with your feet shoulder-width apart, arms hanging down naturally, and hold a barbell or dumbbell with both hands.

② Slowly bend your legs and squat down, sit back with your buttocks, keep your upper body straight, and look forward. The best depth for squatting is when the thighs are at about a 90-degree angle to the ground.

③ When rising, push the weight to the heels, not the toes, and tighten the buttocks and lower back muscles at the same time.

④ Squat down when inhaling and expanding your chest, and stand up when exhaling and restraining exhalation.

⑤ When performing squats, pay attention to maintaining balance and stability to avoid injury.

For the "cracking sound" caused by pathological factors such as osteoarthritis, meniscus injury, knee cartilage wear, and ligament tear, you must not ignore it and seek medical treatment in time. And after the medical treatment, what kind of daily care is needed?

① Properly take a walk or rest according to the condition, not strenuous exercise.

②The diet is light, and patients with inflammatory wounds on the body should not eat hair.

③Choose a pair of comfortable shoes or a pair of insoles that are lightweight, shock-absorbing, and have rehabilitation assisting functions.

At this time, the ACI artificial cartilage bionic energy-absorbing insole is a better choice. The ACF bionic cartilage supermaterial provides all-round shock absorption on the soles of the feet, which greatly reduces the walking pressure and relieves knee pain and discomfort. Its shape memory and temperature deformation are in line with human design. When the temperature of the soles of the feet is transferred to the insole, the material becomes softer, and the insole fits the shape of the foot better, making walking more comfortable.

④ Walking is not flexible. Once wrestling, it is easy to cause complications such as fractures and cerebral hemorrhage. It is extremely dangerous and needs to wear anti-fall underwear.

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