Summary of "膝蓋就是這樣壞掉的！復健科醫師提醒：這5個壞習慣一定要戒掉，別等走不動才後悔！"

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips for Knee Health

Avoid Absolute Immobility During Knee Pain:
- Resting by complete stillness for more than 48 hours can worsen knee cartilage health by stopping the "pump" action that nourishes cartilage with synovial fluid.
- Inactivity leads to quadriceps muscle atrophy, reducing knee stability and increasing cartilage wear.
- Instead of total rest, replace inactivity with light exercises like Seated Leg Raises to maintain muscle strength and cartilage nutrition.
Seated Leg Raises Exercise:
- Sit on a stable chair with a straight back.
- Slowly lift one leg until fully extended and parallel to the ground.
- Tighten the thigh muscles firmly and hold for 5-10 seconds.
- Lower the leg slowly.
- Perform 10-15 repetitions per set, 2-3 sets daily.
- Benefits: nourishes cartilage via joint movement and strengthens quadriceps without weight-bearing stress.
Avoid High-Impact or High-Pressure Exercises if Cartilage is Worn:
- Activities like climbing stairs, mountain hiking, squatting, or dancing with frequent knee bending and rotation put excessive pressure on fragile cartilage.
- Knee joint pressure can be several times body weight during these activities, accelerating cartilage damage.
- Opt for gentler, controlled movements instead.
Use Heat and Cold Therapy Appropriately:
- Heat (hot packs, warm baths) provides temporary pain relief by relaxing muscles but does not address cartilage wear or muscle weakness.
- Applying heat during acute inflammation (redness, swelling, heat, pain) can worsen inflammation.
- Use ice compresses during acute inflammation to reduce swelling.
- Use heat only after the acute phase and under medical guidance.
Choose Proper Footwear to Protect Knees:
- Avoid overly soft, flat shoes without arch or heel support.
- Lack of support causes foot arch collapse ("foot valgus"), leading to inward rotation of calves and knees, increasing inner knee cartilage wear.
- Select shoes with:
  - Adequate arch support.
  - Firm, stable heel counter.
  - Appropriate shock absorption and elasticity.
  - Correct bending point (front third of sole).
  - Proper fit (finger-width space at toe).
- Investing in quality walking or Athletic Shoes protects the knees by maintaining proper foot biomechanics.
Avoid Prolonged Sitting on Soft, Low Sofas:
- Soft sofas cause pelvis to tilt backward, flattening lumbar spine curvature and increasing lumbar disc pressure.
- Standing up from a low, soft sofa requires a "swing and push" motion that creates damaging shear forces on the knee joint cartilage.
- Replace soft sofas with chairs of appropriate height and moderate firmness:
  - Thighs parallel to the ground when seated.
  - Calves perpendicular to the ground.
- This reduces knee and lumbar spine stress.

Core Principles for Long-Term Knee Health

Exercise is Essential, But Must Be the Right Kind:
- Chronic joint health depends on regular, appropriate exercise.
- Strengthening the quadriceps is critical as they act as natural knee stabilizers and shock absorbers.
Provide Proper External Support:
- Use suitable footwear and home furniture to maintain joint alignment and reduce abnormal stresses.

Summary of 5 Common Knee-Damaging Habits to Avoid

Absolute immobility/resting too long during knee pain.
High-impact or high-pressure exercises like squats, stair climbing, and frequent knee rotations.
Indiscriminate use of Heat Therapy during acute inflammation.
Wearing soft, flat shoes without arch or heel support.
Sitting on low, soft sofas that cause poor posture and damaging knee forces when standing up.