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#. Mr. A (57), who was in trouble because his legs were shaking while hiking in spring. In order to train weak lower body muscles, he starts ‘climbing the stairs’ exercise to the 11th floor office on his way to work. Sweat poured down like rain every time and I felt the load on my legs, but my heart was worth it. But after about two months, whenever she climbed her stairs, she felt a sharp, throbbing pain in her knee.
On the 22nd, the ‘Vertical Marathon’ competition was successfully completed at the tallest building in Korea in Songpa-gu, Seoul. About 2,000 people of all ages and gender participated in this competition, where they climbed the stairs from the 1st floor to the 123rd floor observatory. The winner completed 2917 steps in 19 minutes and 46 seconds, and an 81-year-old elderly participant also drew attention.
Climbing stairs like this has the advantage of being easy to do anywhere with stairs, such as at home, offices, and subways, regardless of time and weather. Recently, in gyms, an exercise machine called a step-mill machine that constantly climbs the stairs is called the ‘stairway to heaven’ and is gaining popularity.
In fact, climbing stairs is an effective full-body exercise to strengthen the lower body muscles. It has the characteristics of both aerobic exercise and strength exercise, so it consumes a lot of calories and trains the thigh muscles, which account for 60-70% of the total body muscle, to maintain muscle mass and reduce the burden on the knee joint. In addition, it helps to strengthen the back and buttock muscles by straightening the spine in the process of putting your feet on a high place.
Climbing stairs is also excellent for improving cardiorespiratory function. When climbing stairs, the heart beats faster to send oxygen and nutrients in the blood to the whole body than when walking on flat ground, and breathing increases. In fact, according to a study by Harvard Medical School in the United States, even if you climb the 10th floor stairs only twice a week, the death rate due to myocardial infarction is reduced by 20%. In addition, there are additional effects such as weight loss, diabetes prevention, and improved sense of balance.
However, when the strength of the knee joint is already weakened, it is necessary to be careful as climbing the stairs ahead of the motivation can lead to knee diseases such as arthritis by putting too much strain on the joints. If your knee feels sore or painful when climbing stairs, you should stop exercising and see a specialist for an accurate diagnosis.
In particular, it is worth noting that most of the patients with knee arthritis are middle-aged people like Mr. A. In fact, according to the Health Insurance Review and Assessment Service, the number of knee arthritis patients over the age of 50 in 2021 is 2,983,889, accounting for about 94% of all patients (3,172,018). The older you get, the weaker the tissue around your knee is, so you need to take care of it.
In oriental medicine, acupuncture and herbal acupuncture treatment, herbal medicine prescription, and chuna therapy are combined for the treatment of knee arthritis. First, acupuncture is placed on major acupoints around the knee, such as Joksamri and Yangreungcheon, to relieve stiff muscles and ligaments and relieve pain. In addition, pharmacopuncture treatment, which is harmless to the human body with pure oriental medicinal ingredients, is effective in relieving inflammation and protecting nerves. In addition, if you combine herbal medicine prescriptions such as Sukji Yanggeun-tang, which promotes the recovery of damaged knee cartilage, you can prevent arthritis from getting worse and increase the treatment effect.
In particular, the effectiveness of herbal acupuncture treatment for arthritis has been proven through scientific research. According to a research paper published in the SCI(E)-level international journal ‘Chinese Medicine’ by the Spine and Joint Research Center of Jaseng Hospital of Korean Medicine, Shinbaro Pharmacopuncture, which is widely used for spine and joint treatment, was administered to rats with knee arthritis for 3 weeks. As a result, it was found that the production of prostaglandin E2, an inflammation-inducing substance, was suppressed by 60.59% compared to the non-administered group. The volume of trabecular bone, a component of bone, also increased by 40%.
In order to climb the stairs while preventing arthritis and other knee diseases, you must first figure out the right amount of exercise for your knee health and climb the stairs with the right posture. On the first day, exercise lightly for 5 to 10 minutes and gradually increase the time to check your physical condition. As for posture, it is good to set your feet in the shape of the figure 11 and step on the stairs about half of your feet to fully stretch your knees. In addition, when going down the stairs, it is recommended to use an elevator or escalator because a lot of load can accumulate on the knee cartilage.
With the clear spring weather, interest in health is increasing. Don’t be in too much of a hurry and slowly climb the stairs. It’s okay to take a break for a while when the crowd comes. At the end of the uphill road, I will be waiting for myself with strong legs and an extended health lifespan.
/Cheonan Jaseng Hospital of Korean Medicine Moon Mun-young, director of the hospital
[email protected] Reporter Kang Joong-mo
2023-04-28 23:59:00
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