What are the misconceptions about exercise that need to be avoided to protect the joints? When asked about their exercise habits, many people answer that they climb mountains, some people live in high-rise buildings, in order to achieve the purpose of exercise, rather than take the elevator and go climbing, in fact, these exercises are very harmful to the knee joint, so what else in life is not good for the joint movements need to avoid it. 1, kneeling to wipe the floor kneeling, the pressure of the patella will press on the femur, equal to the cartilage between the two bones directly to the ground, a long time, some knees can not straighten, can not get up. If you have to kneel to rub, you can consider a cushion under the knee, and kneeling time can not be too long. 2, frequent climbing people in the mountain climbing, the knee joint bending in a bent state, will bear the weight of the whole body. Especially in the downhill, down the stairs, the body will lean forward, but the body will also consciously maintain balance and lean back. The two forces are concentrated in the knee joint, which will cause the knee joint to be subjected to a large impulse. At this time, the gravitational force on the knee joint is almost seven times its own weight. At this time, for example, it is best to bring a walking stick when going downhill, you can disperse the gravity, but also try to slow down some speed. 3, taijiquan As far as I know, many elderly people like to play taijiquan, think taijiquan can stretch the body and mind, in fact, we are not talking about not to play taijiquan, but try not to do taijiquan in the kind of squatting horse stance, because this will cause joint damage, the elderly due to age, the body secretes the number of lubricating fluid in the reduction, it is easier to knee pain, so the elderly should play taiji less squatting horse stance. 4, too much housework housewives do housework, although the amount of labor is not much, but a long time washing dishes, scrubbing, etc., the most common is a variety of tenosynovitis, so that women do housework, should pay attention to the combination of work and rest, to avoid long hours of labor. 5, jump rope The weight is too big people better not jump rope. Jumping rope is a large impact, and the instantaneous impact will lead to the knee joint to withstand very large pressure changes, coupled with the weight burden, the knee joint more difficult to withstand. How to protect the joints in daily life? 1, reduce weight I especially put weight reduction in the first place, because we found in the clinic very many arthritis patients are obese problems, here we do not mention obesity may be caused by diabetes, hypertension and other diseases important reasons, in fact, obesity can be directly on the joint formation damage, which is also easy to understand, after all, too much weight will aggravate the burden on the joint surface, so that the joint structure accelerated wear and tear, and It is easy to understand that, after all, excessive weight can increase the burden on the joint surface and accelerate the wear and tear and aging of the joint structure, causing deformation arthritis. Obesity can also indirectly affect the joints through other metabolic complications, such as abnormal glucose tolerance, lipid abnormalities, etc. 2, reasonable diet structure, pay attention to the appropriate amount of calcium Learn to scientific diet, pay attention to calcium intake. The daily diet must be a proper mix of foods to meet the body’s needs for various nutrients. The nutrients provided by various types of food are different, and no one food can supply all the nutrients needed by the human body. Middle-aged and elderly people should pay attention to eating more calcium-containing foods in their diets, such as milk and soy products, which are rich in calcium and have a high utilization rate, and should be supplemented. Shrimp skin, sesame paste, kelp, walnuts, melon seeds, potatoes, etc. can increase calcium intake. In addition, eating less spicy and stimulating food as well as cold and greasy things, and eating more vegetables and fruits, is also beneficial to the protection of the knee joint. At the same time should be more outdoor activities, like spring, winter and autumn, the sun is not so hot, you can go out to increase some sun exposure, to help supplement vitamin D. Many people desperately eat a variety of calcium tablets, in fact, without the participation of vitamin D, eaten calcium will also be excreted, will not be absorbed by the body. 3, prevention and control of osteoporosis Prevention of joint disease to pay attention to the health of the bones. The serious consequence of osteoporosis is fracture, of course, also includes various joint parts. To start eating a diet rich in calcium, low salt and moderate protein, such as milk, from childhood, focus on sun exposure and physical exercise. 4, develop good habits Here mainly remind girls not to wear high heels for a long time, it is best to wear loose shoes with flexible soles, such as sloping heeled casual shoes, which can reduce the impact of gravity on the joints and reduce the wear and tear of the joints. In the commute to work or in the office when you feel foot fatigue can be replaced with a pair of flat shoes. The elderly should not lift heavy objects, should not climb high, carry heavy objects, so as not to cause joint damage. 5, pay attention to self-examination, early diagnosis and treatment When there is repeated knee pain, soreness, downstairs leg pain, or weather changes when the joint discomfort and other symptoms, should be paid attention to, these are the initial signs of joint disease. When there are typical symptoms of joint disease joint pain, swelling and reduced joint movement function should be promptly checked and diagnosed at a regular hospital. With symptomatic treatment, protection and exercise, early stage joint disease can completely relieve symptoms, improve function, delay the course of the disease and correct deformities. For example, if meniscus damage is not treated in time, the knee joint will definitely age prematurely in the future. 6, pay attention to the posture of walking and labor Avoid prolonged squatting, if it is a long-term squatting work, such as car mechanics, sand turners, it is best to sit a small bench to a low sitting position, long time sitting and standing, but also often change the posture to prevent the knee joint fixed a posture and force too much. Finally, it is still important to emphasize that exercise is one of the ways to treat and prevent osteoarthritis, but scientific exercise is needed.