Knee joint pain is a condition that is exclusive to the elderly, and in severe cases, it can even make it difficult for them to walk, significantly impacting their daily lives. In addition to the inevitable aging process and genetic factors, proper care and maintenance in our daily lives are crucial in preventing and managing arthritis. However, there are several misconceptions to be aware of when it comes to preventing and treating arthritis.
1. Avoiding exercise when experiencing joint pain
As we age, our knee joints undergo degenerative changes, which is a natural phenomenon. However, completely stopping physical activity is a mistake. Inactivity in older adults can lead to osteoporosis and a lack of agility and coordination, increasing the risk of falls and serious fractures. Regular exercise can effectively reduce the incidence of knee arthritis in the elderly and improve muscle elasticity, reducing pain.
Recommendation: Older adults with knee joint problems should avoid intense exercise and minimize activities that involve squatting. If squatting is necessary, it should be done slowly and with support from the hands. Older adults can benefit from jogging, as it enhances ligament flexibility. However, jogging should not be done too fast, and the impact on the ground should not be too strong. It is best to land on the front half of the foot while jogging to cushion the leg's vibration and prevent knee joint injuries. Additionally, older adults should engage in activities that do not harm the knee joints, such as swimming or cycling.
2. Excessive exercise can "wear down" bone spurs
Some elderly individuals with knee joint bone spurs believe that increasing exercise can "wear down" the bone spurs. However, this idea is not scientifically valid. Engaging in moderate physical activity is necessary to maintain spinal, knee, and ankle joint flexibility and reduce the interference of bone spurs with surrounding soft tissues. Exercise can also help the soft tissues around the bone spurs adapt to the local stimulation, reducing discomfort and pain. However, it is impossible to "wear down" bone spurs.
Recommendation: For older adults with severe knee joint problems, surgical or medicinal treatments may be necessary. If inflammation is severe, nonsteroidal anti-inflammatory drugs can be used. However, long-term use of these drugs can burden the digestive system, liver, and kidneys of older adults. In the case of severe degenerative arthritis, joint replacement surgery may be performed.
3. Climbing mountains can alleviate knee joint pain
Many elderly individuals have a habit of climbing mountains. While climbing mountains is a good form of exercise, it is not beneficial for protecting the knee joints. When going uphill, the knee joints bear the weight of the body, and when going downhill, in addition to the body weight, they also have to endure the impact of descending. This impact increases the wear and tear on the knee joints. It is recommended that older adults walk uphill while climbing mountains and, if possible, take a cable car when descending.
Recommendation: Some elderly individuals may experience a "clicking" sound when moving their knee joints. This sound is produced by the sliding of the joint tendons and is a sign of knee joint aging. If this sound is accompanied by pain, it is recommended to seek medical attention promptly.
4. The faster the walking speed, the better
Middle-aged and elderly individuals are better off engaging in slow walking exercises rather than opting for long periods of fast walking as a fitness method, especially avoiding brisk walking to prevent accelerated wear and tear of the already aging joint cartilage, which can trigger knee arthritis.
Recommendation: Walking is a simple and effective form of exercise for middle-aged and elderly individuals. It is recommended to carry a pedometer while walking and not exceed 100 steps per minute, with a maximum exercise duration of 1 hour. Additionally, in daily life and during travel, it is advisable to rely more on transportation and less on walking, reducing the use of stairs and mountain climbing to protect the knee joints.
Friendly reminder: Older adults with joint issues should opt for non-weight-bearing exercises such as swimming or cycling, as they are beneficial for the lower limb joints and do not cause joint damage. It is important not to avoid exercise simply because of joint problems.
