膝關節退化不用怕，這 8 個護膝法讓你帶回家｜#膝蓋退化 #膝蓋 #啾c物理治療師

I previously conducted a poll on my story, asking if running causes knee joint degeneration. 40% of respondents said yes. In this video, I’m sharing a counterintuitive conclusion: Sedentary people have a knee degeneration rate three times higher than regular runners! Running actually promotes cartilage metabolism, like squeezing a sponge, flushing out old waste and bringing in new nutrients. The real cause of knee pain isn’t degeneration but inflammation, stemming from two imbalances: uneven joint fluid distribution inside the knee and muscle strength imbalances outside the knee. The solution is simple: move the knee in all directions and train it comprehensively. In the video, I share eight knee-balancing exercises, including quad relaxation, hamstring stretches, and various muscle group training, to ensure even joint fluid distribution and return the joint to a neutral position, so everyone can enjoy the fun of running. I want to emphasize: What the knee joint needs isn’t overprotection but proper use. The best maintenance isn’t rest but staying active. An 88-year-old “Jet Grandma” proves with her achievements that running not only doesn’t degenerate the knee but is a way to maintain it. 00:00 Are knee pain and degeneration related? 00:37 How amazing is the knee? 02:03 The truth about knee pain 02:20 Why does the knee get inflamed? 04:00 Exercise: Quad press 04:56 Exercise: Dynamic hamstring stretch 05:46 Exercise: Quad training 06:30 Exercise: Inner knee training 07:00 Exercise: Lateral pelvis training 07:38 Exercise: Gluteus maximus training 08:17 Exercise: Tibial internal rotation training 09:08 Exercise: Sit-to-stand 09:50 Common knee misconceptions 10:49 Summary