How to protect the knee joint: The knee joint is the most commonly affected part of arthritis, so how to protect and exercise the knee joint in winter to avoid arthritis attacks and improve the symptoms of arthritis? 1. Keep your joints warm and avoid cold stimulation. First of all, it is the easiest to keep warm from the cold. Patients with bad joints can usually do hot compresses, but avoid the acute inflammation phase. The acute inflammatory phase is characterized by swollen, hot and even red joints, which is not suitable for hot compresses at this time, otherwise it will aggravate the inflammatory reaction. Hot compresses can be used hot water bags, hot towels, salt bags, etc., the temperature control at 40 ℃ – 42 ℃, hot compresses once 20 minutes can be, the elderly are not sensitive to temperature, pay attention to avoid burns. 2, reasonable use of knee pads. In life, many patients with bad knee joints are used to wearing knee pads. Knee pads are fine for short-term use, both for local warmth and to protect the stability of the joints. However, it is important to remember that it is more appropriate to wear warm knee pads and not to wear knee pads that are less flexible or too tightly wrapped. Overly tight knee pads tend to aggravate blood circulation problems and even swelling below the calf. At the same time, if you wear elastic knee pads for a long time, the muscles and ligaments around the joints will become obsolete, which is not conducive to the recovery of joint diseases. 3. Avoid damage to the knee joint from bad sports and lifestyle habits. The knee joint is a weight-bearing joint, and excessive repeated high-intensity weight-bearing will increase the wear and tear of joint cartilage, especially the patellofemoral joint, resulting in arthritis symptoms. In life, climbing stairs, hills, squatting and kneeling are all actions that increase the burden on the joint and should be avoided as much as possible. In winter, the joints, ligaments stiff, before participating in sports must be warmed up, so that the muscles and ligaments are fully stretched and then “work” to avoid the occurrence of sports injuries. 4, reasonable diet. Eat foods rich in protein and calcium, such as milk and dairy products, beans and soy products, fish and shrimp, seaweed, etc., can not only supplement protein and calcium to prevent osteoporosis, but also nourish cartilage and joints, which can also help reduce the symptoms of arthritis. Which exercise is good for joints: Adhere to a reasonable and appropriate amount of exercise, not only to promote blood circulation, but also exercise muscles, improve the metabolism of nerves, muscles and joints, and enhance the stability of joints. Things like swimming, biking, walking, and even jogging will not cause damage to the joints. What exercises can patients who already have arthritis usually do to improve joint symptoms? Taijiquan is an internationally recognized exercise that is good for the knee joint. Taijiquan is a full-body exercise that moves slowly and stretches, placing little burden on the joints and helping to strengthen joint mobility and control. When playing taijiquan, you need to pay attention to both God and form to avoid accidental injuries and further damage to the joints; patients with bad joints should reduce the depth of squatting to reduce the burden on the joints. In addition, strong thigh muscles will increase the stability of the joint in sports, strengthening thigh muscle strength training will significantly improve the symptoms of the knee joint. Thigh muscle strength training to the quadriceps muscle that is the front of the thigh muscle strength training, but in the exercise process to avoid repeated flexion and extension of the knee joint, which will increase the wear and tear of other joints, the most reasonable exercise action is to maintain a straight leg position, active contraction of the front of the thigh muscle, each time to maintain muscle contraction for 10 seconds, and then relax for 5-10 seconds, each group do 10 times, do 10 groups a day. Following this exercise prescription, you should feel a significant reduction in knee symptoms after 2-3 weeks of consistent exercise.