The knee joint is one of the most important joints in the human body and one of the most susceptible to injury and degeneration. As we age, the cartilage, muscles, ligaments, and other tissues around the knee joint gradually decline, and symptoms such as inflammation, pain, stiffness, and movement restrictions may arise.
Knee osteoarthritis affects more than 250 million people worldwide. According to the American Academy of Orthopedic Surgeons, degenerative knee osteoarthritis usually occurs in people over 50 and can lead to disability. This article will introduce several practical methods advocated by traditional Chinese medicine (TCM) to protect and strengthen knee joints and to allow your knee joints to become healthier and more agile.
Acupoints Stimulation
Classical acupuncture is based on the perspective that meridians are channels of human energy, responsible for transporting qi and blood around the body. Some points on the meridians with special functions are called acupoints. By stimulating the corresponding acupoints through methods such as acupuncture and massage, the flow of qi can be rebalanced to restore harmony to the system.Here are four common acupoints for maintaining and strengthening knee joints:
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Quchi acupoint. The Epoch Times
Quchi acupoint: Located in the depression on the outside of the elbow bend, visible with the palm facing your body, just above the big hole in the elbow bend. Pressing the Quchi acupoint on the left side can improve right knee joint pain, and vice versa.
Chize acupoint.The Epoch Times
Chize acupoint: Located on the inside of the elbow, with palm upward, at the intersection of the horizontal crease of the elbow bend and the extended line of the thumb. Pressing the Chize acupoint can relieve pain in the back and inside of the knee joint.
Yinlingquan acupoint.The Epoch Times
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Yinlingquan acupoint: From the kneecap on the way down, below the knee eye, there is one particularly prominent bone, called the cervical protrusion. A little further down is a depression alongside which is a large hole where the Yinlingquan acupoint lies. Pressing the Yinlingquan acupoint can improve all meridian lesions, and enhance muscle and bone function.
Zusanli acupoint.The Epoch Times
Zusanli acupoint: Located on the outside of the calf. Starting from the center of the knee bone, about four finger widths downward, then moving one finger width outward, is the Zusanli acupoint. Pressing the Zusanli can increase the strength and endurance of the legs, an act especially suitable for preparing for climbing hills.
Practice Routine:
Press the above acupoints with your fingers. If you feel soreness or tingling, it means you have found the right acupoint. Press each acupoint for about 3 minutes and do it once or multiple times a day according to your own need, which can effectively improve knee joint discomfort. Needle piercing, acupuncture, and fire moxibustion (the burning of wormwood at acupuncture points) are more effective means than simple massage, but they must be performed by a professional TCM practitioner.The way by which massage or acupuncture works is, that the left side controls the right side, and vice versa, the upper side manages the lower side, and the lower side manages the upper side.
Massage, Acupuncture, and Moxibustion
TCM believes that pathological changes in the knee joint are related to the thoroughness of the meridians. If the meridians are blocked, there will be insufficient qi and blood flow, resulting in accumulation of dampness and heat, invasion of wind and cold, etc., causing pain and discomfort in the knee joints. Therefore, massage, acupuncture, and moxibustion on some acupoints related to the knee joints can enhance the smooth flow of meridians and relieve knee joint discomfort.Story continues below advertisement
In July 2023, a meta-analysis of 21 studies showed that moxibustion has a better pain relief effect than acupuncture for patients with osteoarthritis knees. Moxibustion treatment had a better therapeutic effective rate than acupuncture, and fire needle moxibustion is more effective than other forms of moxibustion.
The clinical practice and inheritance of TCM for thousands of years, as well as an increasing number of studies in modern-day Western medicine, have confirmed that massage or acupuncture at relevant acupoints, low-intensity strength training, and dietary supplements have beneficial effects on protecting and reinforcing the knee joints.
Studies have shown that acupuncture as a therapeutic intervention is widely used in the United States. Acupuncture is effective for myofascial pain, osteoarthritis, and lower back pain, among many other ailments. Experts point out that acupuncture may be used as a complementary or alternative therapy.
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A randomized controlled trial of acupuncture or electroacupuncture for the treatment of knee osteoarthritis was conducted. Ten trials with 1,456 participants were analyzed with findings suggesting that acupuncture is an effective treatment for pain and physical dysfunction associated with osteoarthritis of the knee.
Effect of Low-Intensity Strength Training
In 2021, the Journal of the American Medical Association published a randomized clinical trial involving 377 patients with knee osteoarthritis. The results showed that compared with low-intensity strength training, high-intensity strength training did not significantly improve knee pain or knee joint compressive forces at 18 months. In other words, the findings do not support the use of high-intensity strength training over low-intensity training in adults with knee osteoarthritis.Stretching is a simple and effective low-intensity strength training that can increase joint agility, prevent joint stiffness and pain, enhance blood circulation, and help provide nutrient supply to the joints. The principle of stretching is to stretch the joint tissues a little bit, causing a small degree of micro-trauma, and in the subsequent recovery process makes the tissues stronger and more elastic.
Three Stretching Exercises for Strong, Healthy Knees
1. Knee Joint Bending and Extension
Sit on a bed, chair, or floor. Fully straighten the knee joint, and then hug the knee joint tightly. Repeat 10 times, holding each stretch and bending for 3 seconds. This movement allows the cartilage in the knee joints to produce more bursa fluid, thereby reducing friction and wear.2. Knee Joint Rotation
Sit on a chair with your feet on the ground, and then draw a circle with your toes, one side clockwise and the other side counterclockwise. Do 10 times on each, and then switch to the other side. This exercise can increase the flexibility of the knee joint and prevent joint jamming and stiffness.3. Knee Flexion and Extension
Stand in front of a wall with your hands resting on it, have your feet spread apart until shoulder-width, then reach back and pull one heel toward your hip, hold for 10 seconds, then change sides. Repeat 10 times with each foot. This exercise stretches the muscles behind the knee joints, reducing tightness and pain.When doing the above stretching exercises, pay attention to breathing evenly and keep every movement as smooth as possible. Do not exert excessive force to avoid strains or sprains. Doing it at least once a day for 10 rounds each time can make your knee joints healthier and more flexible.
Foods Good for Knee Joints
TCM believes that medicine and food come from the same source, and food supplements are better than medical supplements. Given the important impact of diet on knee joint health, I will introduce some foods that can provide the necessary nutrients for the knee joints, as well as foods that will allow the knee joints to take up more load.Curry
Curry contains turmeric that is warm in nature. It can fight inflammation and reduce inflammatory trends and swelling of knee joints. In TCM, Aucklandia lappa combined with turmeric is commonly prescribed to treat muscle pain in the limbs, bones, knee, and muscles. Curry can also be used to stir-fry vegetables or make soup to add aroma and color.Pumpkin
Pumpkin is a natural wonder food and is rich in magnesium. Magnesium is an important nutrient that stabilizes bone structure—just as important as calcium. If the body lacks magnesium, the bones will become fragile and unable to bear the full body weight or external forces, resulting in sore bones or even joint detachment. In addition to pumpkin, I also advise eating spinach which also contains magnesium.Gelatin
Gelatin is a substance that can maintain the elasticity and lubrication of joints. It can reduce friction and wear of joints and can help repair and regenerate joints. Gelatin comes mainly from the skin, bones, cartilage, and other parts of animals, such as pig and chicken feet, fish skin, etc. People with high cholesterol can eat cooked pig’s feet jelly or skin jelly. Vegetarians can eat black fungus, white fungus, and yam, which can also help supplement gelatin.Recipe
Dual Fungi With Red Date Soup
Ingredients- 50 grams (1.8 ounce) black fungus
- 50 grams (1.8 ounce) white fungus
- 20 red dates
- Soak ingredients in water for 20 mins.
- Fill a pot with 1000 ml water and bring to a boil.
- Add the soaked ingredients and boil on high heat for 20 minutes.
- Reduce heat and simmer for another 2 hours.
Foods to Avoid
Some foods may adversely affect joint health, such as animal organ meat, straw mushrooms, asparagus, etc. Because animal organs are a high-purine food, they are converted into uric acid in the body. Excessive uric acid can cause gout. Gout is a disease that causes inflammation and swelling of the joints, especially the toe and knee joints. Asparagus is a food containing oxalic acid. Oxalic acid will combine with calcium to form calcium oxalate, which will be deposited in the joints, causing joint hardening and pain, a condition called joint calcification. It is therefore advised not to eat too much of these foods.Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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