There are many types of arthritis, such as osteoarthritis, rheumatoid arthritis, rheumatoid arthritis, etc. Among the many arthritis, osteoarthritis is the most common, and among the osteoarthritis, knee osteoarthritis is the most frequent. So what causes knee osteoarthritis?
Excess weight
Being overweight increases the load on the joints and can lead to changes in joint biomechanics due to factors such as postural gait movements. Overweight women, especially those who are overweight, are more likely to suffer from knee osteoarthritis, and studies suggest a causal relationship between obesity and knee osteoarthritis in women.
Joint injury
Trauma to the joint or the vicinity of the joint can sometimes trigger osteoarthritis, such as fractures affecting the joint surface, ligament tears leading to joint instability, and meniscal tears causing abnormal wear and tear of the articular cartilage. For example, knee ligament injury, fat pad injury, meniscus injury, traumatic synovitis, and osteoarthritis of the knee can cause knee pain.
Overuse of the joint
Long-term forceful and rapid flexion and extension of the knee joint increases the wear and tear of joint cartilage, such as frequent fast fitness walking, bicycling, badminton, mountain climbing, stair climbing and other activities, certain activities that repeatedly subject the joint to stress stimulation, such as frequent or repeated lifting of heavy objects and squatting, kneeling and other actions, can cause damage to the joint and cause cartilage degeneration.
Wind, cold, damp and evil attacks
Because of the poor blood circulation in the knee, it is susceptible to wind, damp and cold attacks and even injuries to the knee joint. Such as wading in deep water, showering after exercise, sitting and lying on wetlands for a long time, fishermen working at sea, farmers working in sheds for a long time, workers in cold storage lacking protection, soldiers on duty in the snow, riding motorcycles with cold wind blowing into the joints, lesbians wearing short skirts in winter or cold in the lower limbs after menstruation and childbirth, etc. are all susceptible to wind and cold attack and disease.
Degenerative disease
With age, the body organs gradually decline in function, the joint cavity mucus secretion decreases, joint cartilage dry, gradually wear, thinning, joint osteophytes coupled with physiological muscle atrophy around the joint, ligament elasticity weakens, the knee joint mobility gradually decreases. Age increases, bone mass decreases, and osteoporosis occurs. The bearing capacity per unit area decreases, resulting in degeneration.
Prevention of knee pain should do the following
1, reasonable diet, advocate the use of high-quality protein such as lean meat, fish, shrimp, chicken, shrimp skin, kelp, nori, crispy fish, oysters, seaweed, sesame paste and other foods. Eat more foods rich in vitamin C: fresh vegetables and fruits, for example, can promote the absorption of calcium, and at the same time prevent osteoporosis, can also promote the production of more lubricating fluid in the knee joint in order to maintain normal movement.
2, the correct use of the principles of human mechanics to solve practical problems in life
Use the whole body to rotate the torso instead of rotating, do not twist the body to work. The weight of the knee joint when squatting is 3 to 6 times its own weight, so it should not squat for a long time. Work with large muscles or muscle groups as much as possible. Such as: extracting heavy objects, the lumbar muscles must work with other muscle groups to reduce the burden on the knee joint.
3, wear shoes with care. The front of the shoe should be loose and the insole should be slightly thicker to reduce the friction of the knee joint. Try not to wear high heels to reduce the damage to the knee joint. If you have to wear high heels on certain occasions, it is best not to exceed 5 centimeters, minimize the time spent wearing them, do barefoot exercises after going home, and soak your feet in hot water to eliminate fatigue.
4, control weight in the normal range, reduce weight is conducive to reducing the weight of the joint.
5, cold season to add clothing at any time, pay attention to keep warm, to prevent the knee joint from getting cold, if necessary, you can wear knee pads.
6. Choose appropriate physical exercise, which can promote the body’s metabolism, make the bone toughness increase, bone growth, also can reduce the weight of the knee joint, enhance muscle strength, can choose walking, swimming and other sports. When playing outdoor sports, wear comfortable sports shoes (sports shoes have a certain shock absorption effect). However, it is not advisable to do sports such as climbing and going up and down stairs.
7, quadriceps head and biceps functional training
The thigh muscles have quadriceps in front and biceps in the back. The function of the quadriceps is to make the calf extension, thigh flexion, knee flexion hip joint; biceps femoris is mainly responsible for controlling the action of knee flexion and thigh extension, the function is to extend the hip and knee flexion.
(1) Quadriceps training.
① patellar movement: the patient supine position, knee joint extension, for quadriceps isometric contraction and relaxation, can see the kneecap move up and down, called the kneecap movement. You can also use the chair sitting position, the affected knee straight, feet on the ground, quadriceps isometric contraction, pull the patella upward, hold for 5 seconds, then recover, repeat 20 to 40 times;
(ii) knee extension exercise: the patient sits, knee flexion 90°, right and left knee extension in turn, hold the straightened position for 5 seconds, then recover, repeat 20-40 times;
③Straight leg exercise: patient in supine position, straight leg up 45°, and hold for 5 seconds, then lower, repeat 20-40 times.
(2) Biceps femoris training.
① In the prone position, slowly flex the knee to 90° and hold it for 5 seconds, then lower it and exchange it in turns, repeat 20 to 40 times.
② supine position, bend the knees and put the feet flat on the floor, lift the hips and lower back upward so that the middle part of the body is 45° to the ground, hold for 5 seconds, then put down, repeat 20-40 times.
The functional training needs to be persistent, step by step, and persistent every day, each time the training to muscle feeling hot and sore, the next day the self feel relaxed as the degree, should not be too much.
What are the dietary contraindications for arthritis patients?
1, eat less sweets, because of its sugar prone to allergies, can aggravate the progress of synovitis, easy to cause joint swelling and pain aggravation.
2, eat less goat’s milk, peanuts, chocolate, millet, cheese, milk sugar and other foods containing tyrosine, phenylalanine and tryptophan, because they can produce arthritis-causing substances, easy to cause allergies and cause arthritis aggravation, recurrence or deterioration.
4, rheumatoid arthritis to eat less fat, high animal fat and high cholesterol food, because the ketone bodies, acids, arachidonic acid metabolites and inflammatory mediators, etc., can inhibit T lymphocyte function, easy to cause and aggravate joint pain, swelling, bone decalcification osteoporosis and joint destruction.