How to Handle a Sprained Ankle Immediately: Expert Tips from Liu Xuan & Science-Backed First Aid
How to Protect Your Knees Daily: Proven Methods from Liu Xuan & Science-Backed Strategies
Your Knees Have an Expiration Date – But You Can Extend It
Every organ and tissue in your body has a lifespan, and your knees are no exception. On average, knees are built to last about 70 years. But why do so many people start experiencing knee pain in their 30s or 40s?
The answer is simple: neglect and improper use. If you don’t take care of your knees early, they will age faster than the rest of your body.
Former world champion Liu Xuan shares her daily knee care routine, which helps keep her knees strong even after years of intense training. Below, we combine her insights with scientifically backed strategies for knee longevity.
3 Major Turning Points in Knee Health
Your knees go through different stages as you age. Here’s what happens:
🔹 Before 30: The Golden Years
- Your knee cartilage is at its strongest.
- If you exercise regularly, you build good knee stability.
- Overuse (e.g., excessive running or jumping) may start wearing down cartilage early.
🔹 30-50: The Transition Phase
- Bone density starts declining, making joints more fragile.
- If you’ve gained weight, your knees feel more pressure.
- Women after childbirth experience knee instability due to hormonal changes.
🔹 50-70: The High-Risk Zone
- Menopause accelerates bone loss (for women).
- Men experience rapid muscle loss, reducing knee stability.
- High-impact activities (running, jumping, stairs) increase injury risk.
What does this mean?
- If you take care of your knees early, they can last a lifetime.
- If you neglect them, you may struggle with pain, stiffness, or even surgery before 60.
Do’s & Don’ts: The Right Way to Exercise for Knee Health
❌ Avoid These Movements (If Over 50 or Experiencing Pain)
- Excessive stair climbing 🚫
- Frequent deep squats 🚫
- Running on hard surfaces 🚫
- Carrying heavy loads up stairs 🚫
💡 If you’ve been active since your 20s and have strong knees, you can continue these movements in moderation. But if you’re over 50, avoid repetitive stress on your knees.
✅ Best Knee-Friendly Activities
- Walking 🚶♂️ – Boosts circulation without joint stress.
- Swimming 🏊♂️ – Reduces impact while strengthening muscles.
- Tai Chi or Yoga 🧘 – Improves balance and flexibility.
- Cycling (with Proper Form) 🚴♂️ – Supports knee motion with low impact.
3 Simple, Free Ways to Maintain Knee Health
🥶 1. Keep Your Knees Warm & Dry
- Cold & humidity restrict blood flow, worsening joint pain.
- Always wear proper knee protection in winter.
🦵 2. Wear Knee Braces (But Not Always!)
- Best for high-impact activities (cycling, running, hiking).
- Avoid over-reliance, as strong support can weaken muscles over time.
🦶 3. Strengthen Your Feet to Protect Your Knees
A strong foundation reduces knee stress. Try this:
🔹 Towel Grab Exercise
1️⃣ Place a small towel on the floor.
2️⃣ Use your toes to grab and hold it for 2 seconds.
3️⃣ Release. Repeat 10 times per foot.
This improves foot strength, enhancing knee stability. Even seniors can benefit!
Final Thoughts: Start Protecting Your Knees Today
Knee pain is not inevitable—it’s often a result of poor maintenance. The sooner you adopt these knee-friendly habits, the longer your knees will last.
Key Takeaways:
✅ Start knee care before problems arise.
✅ Keep knees warm and moisture-free.
✅ Wear knee braces only when necessary.
✅ Train your feet to enhance knee stability.