Does the treadmill wear the most on the knee? Protection can only rely on muscle?

Exercise is often debated when it comes to knee health. Some believe that physical activity strengthens the knee, while others worry that it can lead to wear and tear, potentially harming the joint. So, how can we protect our knees during exercise? Mountain climbing, for instance, isn't always the best choice for knee protection. The knee joint is one of the most complex and weight-bearing joints in the body. Activities involving twisting or sudden directional changes—like those seen in sports such as soccer or basketball—are more likely to cause damage. On the other hand, running on a straight path tends to be less risky. While mountain climbing is an excellent form of exercise, it can be tough on the knees. When climbing uphill, the knee bears your full body weight. But when descending, it also has to absorb the impact from the drop, which increases stress on the joint. This repeated pressure can accelerate wear on the cartilage, meniscus, and surrounding tissues, making injuries more likely. There's no such thing as "runner’s knee" in a clinical sense. Many people worry about this condition, but it's not officially recognized. If you feel discomfort, it might be due to issues like cartilage damage, tendonitis, or synovitis. If you experience knee pain, take a break from exercise and rest until the pain subsides. For acute injuries like ligament tears, it's important to rest for at least three months. As the saying goes, “A hundred days of injury is a hundred days of healing.” Don’t compare yourself to professional athletes, who train daily and have access to expert medical support. Treadmills can be problematic too. They move at a fixed speed, which can be hard to keep up with. Running continuously at the same pace for long periods may strain the knee joints if your muscles and coordination aren't up to the task. This can lead to damage in the meniscus or cartilage over time. The key to protecting your knees lies in strengthening the surrounding muscles. Knee injuries are rarely prevented by pads or braces alone; instead, strong muscles provide better stability and support. Focus on building muscle strength, reaction time, and sensitivity. One simple and effective exercise for everyone, especially the elderly, is the wall sit. It helps strengthen the quadriceps and is great for those who don’t exercise much. To perform it: stand with your back against a wall, feet shoulder-width apart, and slowly lower yourself into a squat position. Keep your calves perpendicular to the floor and ensure the angle between your thighs and calves is at least 90 degrees. Hold the position for a few seconds, then rest for 1-2 minutes before repeating. Do this 3–6 times a day. You can also try different angles, such as 30°, 60°, and 90°, to maximize the benefits.

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