As winter approaches, it is common to hear friends and relatives talk about “knee pain”. Why does it hurt?
The “knee pain” that people often talk about is actually a bone and joint disease. Most people think of osteoarthritis as a disease of the elderly and seemingly unrelated to young people, but the facts are very different! In this article, we will take a systematic look at how to prevent and treat osteoarthritis of the knee.
Understanding osteoarthritis
Osteoarthritis is a common chronic disease that is more harmful to humans. He is a degenerative disease that begins with the onset of the disease as joint pain. Osteoarthritis of the knee is a common chronic disease that is more harmful to people.
It is a degenerative disease that starts with pain and swelling of the knee joint, and can also swell and accumulate fluid, making it difficult to squat and inconvenient to go up and down stairs when the disease is severe, especially after exertion and cold.
If left untreated, it can lead to deformation of the knee in advanced stages and may even cause disability. Osteoarthritis of the knee occurs in middle-aged and elderly people, and its incidence increases with age. However, the phenomenon of old knees in young people is found frequently.
Causes of old knees in young people
1. Sports injuries
Due to excessive exercise or carelessness in daily life, we encounter a series of sprains, ligament strains, and other injuries that are sometimes not obvious and are ignored. However, usually, after the knee meniscus and ligament injury, a series of inflammatory pathological reactions occur in the articular cartilage, resulting in the destruction of articular cartilage, and arthritis occurs in 50% of patients 10-20 years after the injury.
2. Obesity
With the continuous improvement of life, obese people are more and more. Obesity leads to changes in tissue metabolism throughout the body, while increasing the stress on the joints. Can cause osteoarthritis, in addition to weight increase joint load, but also with obesity caused by posture, gait and movement habits change. Foreign literature reports that the incidence of obesity osteoarthritis is 12%-43%.
3, long-term force, excessive exercise
Heavy manual workers, professional athletes and dancers, because of long-term joint cartilage by high-intensity stress wear and tear and prone to disease. With the passage of time, the condition of most patients will continue to develop and worsen.
Therefore, we should pay attention to protecting “it” in our life and try to keep “it” away from you. If you find yourself with knee pain, you must go to a regular hospital as soon as possible! (Warm tip: not necessarily bone and joint pain is arthritis, gout can also cause joint pain)
The movements that benefit the joints
1, quadriceps contraction exercise
Straighten the knee joint as much as possible, in the state of keeping the knee straight, so that the quadriceps contraction, each contraction should be insisted on 5 seconds, 20 times as a group, do 3-5 groups per day.
2.Reclining straight leg raise exercise
Lie flat on the bed, the lower limb muscles tighten, tense, raised so that it is at an angle of 45 degrees with the bed, hold for 5 seconds, and then slowly put down. So repeat 20 as a group. Do 3-5 sets per day.
3, swimming
Long-term ambulatory work, take time to exercise reasonably. Swimming when the body floats in the water, the joints do not bear the weight, the load is the most school, especially breaststroke, not only to ensure the movement of joints and exercise muscle strength, but also to enhance the whole body muscle strength and multi-joint activities so that the heart and lungs and other multi-organ function to exercise, and can enhance the ability to resist disease.
4.Walking slowly
After improving knee function through walking, you can start jogging to further restore knee dysfunction. When jogging, you should choose sports shoes and choose a softer surface to avoid knee injuries and sprains. If knee pain occurs while jogging, stop immediately and let it recover at home for a few days.
5. Cycling
Cycling is an exercise for knee patients in the later stages of recovery, it enhances the muscle strength of the lower limbs, joint flexibility and stability, and can effectively treat knee disease, it is also an aerobic exercise can help people improve their cardiorespiratory function.
Daily precautions
Eat right, maintain your weight, and try not to do strenuous exercises that hurt your joints to reduce bone and joint friction. Pay attention to the usual warmth, don’t just want to wind not temperature. Pay attention to small daily injuries and treat them as early as possible.
Tips: What to eat is good for joints
1, anti-inflammatory food: deep-sea fish, fish oil, onion, ginger, garlic, citrus foods, etc.
2, antioxidant food: vitamin A, carotenoids (papaya, mango, pumpkin), vitamin E (cashew nuts, peanuts, almonds, etc.), vitamin C and selenium (lobster, garlic, whole grains, etc.).
3, food that helps cartilage repair: collagen and grape amine (food white fungus), organic sulfide (cabbage, kale, radish, cauliflower).
It is important to note that it is necessary to eat a reasonable diet and pay attention to the nutritional mix.