Climbing 30 floors every day, and after 3 months, my knee is worn out? Orthopedic doctor urgently calls for a halt

Climbing stairs, this seemingly simple exercise, is the most It has quietly become popular in my social circle recently. Some people use climbing stairs as a weight loss tool, while others use it as a secret weapon for cardiovascular training. But while everyone was enthusiastically challenging the "30 story clock in", some people's knees sent out protest signals. Why does climbing stairs hurt your knees?

1. The pressure on the knees

When walking on flat ground, the pressure on the knees is about 1-2 times your weight. But when climbing stairs, this number will soar to 3-4 times. Imagine a person weighing 60 kilograms, with their knees subjected to an impact force of 180-240 kilograms for every step they take.

2. Irregular movements

Many people habitually lean forward or land on their toes when climbing stairs. These incorrect postures can put more pressure on the knees. The correct approach is to keep the body upright, with all feet on the ground, and use the thigh muscles to push the body upwards.

3. Excessive exercise

Suddenly increasing the amount of exercise can catch the knee off guard. From taking a few steps up the stairs every day to suddenly challenging 30 floors, this jumping style increase in strength can easily cause joint damage.

2. How to determine if the knee is injured?

1. Pain Signal

After exercise, there is a slight pain around the knee, especially when the pain intensifies when going up and down stairs. This is when the body sends out a warning signal. If the pain does not improve after rest and instead worsens, it should be taken seriously.

2. Swelling and Fever

An injured knee may experience symptoms of swelling and fever. Gently press around the knee bone. If you feel obvious pain, it may indicate an inflammatory response has occurred.

3. Limited mobility

Under normal circumstances, the knee should be able to bend and straighten freely. If you notice a decrease in knee range of motion or a stuttering sensation during certain movements, it is a sign of joint damage.

3. Correct posture for climbing stairs scientifically

1. Control exercise volume

Beginners can start from 5-10 floors per day and gradually increase the number of floors. The weekly increase should not exceed 10%. Give your knees enough adaptation time to avoid sports injuries.

2. Prepare for warm-up

Before climbing stairs, do 5-10 minutes of warm-up exercises, especially moving your knee joints. Simple stationary steps and high leg lifts can help the knees enter a state of motion.

3. Choose a suitable venue

Try to choose stairs with handrails, so that you can take advantage of them when you feel tired. Avoid climbing stairs in areas with dim lighting or uneven step heights to prevent accidents.

4. Response measures after knee injury

1. Stop exercise immediately

Once discomfort is found in the knee, stop climbing stairs immediately. Continuing to persist will only worsen the damage and prolong the recovery time.

2. Ice application relief

Within 48 hours of knee swelling, ice packs can be used for ice application. 15-20 minutes each time, 2-3 times a day. This can effectively alleviate the inflammatory response.

3. Seek professional help

If symptoms do not improve after a few days of rest, it is recommended to seek medical attention promptly. Professional orthopedic doctors will provide treatment plans based on specific situations to avoid small problems developing into troubles. Exercise is for health, but improper methods can actually harm the body. Climbing stairs is indeed a good sport, but it must be done within one's means. Remember, knee injuries are often irreversible, and instead of remedying them afterwards, it's better to exercise scientifically from the beginning. Finding the appropriate exercise intensity for oneself is the only way to truly benefit the body.