正確運動守護膝關節

Running andKnee Care: How to Avoid Sports Injuries

In recent years, more and more people have taken to running, but the question of whether "running too much will hurt your knees" has also surfaced. In fact, many sports, not just running, can put pressure on the knee joints, especially those that require frequent running and jumping and high impact sports such as basketball, football and badminton. The jumping motion in these sports requires a lot of flexibility in the knee joints, which can lead to injuries if you're not careful.

The knee joint is an important weight-bearing joint in the human body and plays a key role in daily activities such as standing, walking, running and jumping. Therefore, it is important to protect the health of the knee joints. Whilst moderate exercise is good for the body, it can be detrimental to the knee joints if it is not done properly. Many clinical orthopaedic problems stem from sports injuries, which can be categorised into three common causes: incorrect posture, improper exercise methods and inadequate warm-up.

Structure of the knee joint and common sports injuries

The knee joint consists of the thigh bone, calf bone and kneecap bone. There are medial and lateral collateral ligaments and cruciate ligaments between the bones to hold the knee joint in place, and there are menisci at both ends to absorb shock and reduce compression. The menisci at both ends are responsible for shock absorption and compression. The muscles of the anterior and posterior thighs provide the mobilising force for the knee joint. Of these structures, the cruciate ligament and meniscus are the most susceptible to injury during sports.

Strong impact or twisting during exercise may cause rupture or tearing of the ACL, and the meniscus may also be damaged in the twisting process. In addition, incorrect running posture can lead to "iliotibial bundle friction syndrome", in which friction between the ligaments and bones on the outside of the knee can lead to joint inflammation and pain.

Preventing Knee InjuriesPractical Advice

For minor knee injuries, acute treatment measures can be taken, including rest, compression bandages, elevation of the affected limb, and ice packs. If the injury is only a mild tear of the quadriceps muscle or the medial and lateral collateral ligaments, rest, medication, anti-inflammatory treatment and physiotherapy can usually be used to promote recovery. However, if the injury is more serious, such as a torn meniscus or severely torn ligament, surgical repair may be required.

In order to protect the health of your knees, you should pay attention to the following key points when exercising: firstly, do a good warm-up; secondly, seek professional coaching to guide you on the correct posture when necessary; and lastly, avoid over-exercising. Remember, only moderate exercise can bring real health benefits, while excessive or incorrect exercise will only be counterproductive. Through proper exercise and appropriate protective measures, we can enjoy the fun of sports while effectively protecting the health of the knee joints.