It is a natural physiological phenomenon that as we age, the body will experience structural degeneration and functional deterioration. How can we effectively protect the knee joint? Doctors remind people to pay attention to the following aspects.
1, reasonable diet structure, pay attention to the appropriate amount of calcium supplementation.
Learn to eat scientifically and pay attention to calcium intake. Daily meals must be a proper mix of various foods to meet the body’s needs for various nutrients. The nutrients provided by various types of food are not the same, and no one food can supply all the nutrients needed by the human body. In addition, 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, there should be more outdoor activities, increased sunlight exposure and vitamin D supplementation to promote calcium absorption.
2. Exercise your joints reasonably to avoid joint injuries.
People with osteoarthritis should avoid overworking the knee joint and also carry out appropriate functional exercises to increase the stability of the knee joint and prevent muscle atrophy in the legs, which not only relieves joint pain but also prevents the progress of the disease. Some people who suffer from arthritis are afraid of pain, afraid to move, or even bedridden, which is actually not good for protecting the joint, but over time can cause a series of complications such as patellar aging, osteoporosis, and muscle atrophy, further aggravating the damage and instability of the joint. After suffering from arthritis, proper and appropriate exercise can enhance the strength of muscles and ligaments, delaying and slowing down the process of arthrosis. There are three aspects of proper exercise to avoid joint damage.
First, deal with the contradiction of “exercise” and “rest”. The general principle is “rest the joints, exercise the muscles”. For those who have early and mild symptoms, necessary rest can reduce the wear and tear of joints and facilitate the dissipation of inflammation and swelling. Proper exercise can increase the strength of the muscles around the joint, strengthen the stability of the joint, reduce joint pain and improve joint function.
Second, choose a scientifically appropriate form of exercise. For people with knee osteoarthritis, swimming and walking are the best forms of exercise that do not increase the weight-bearing capacity of the knee joint, but also allow the muscles and ligaments around the knee joint to be exercised. Swimming is a whole-body exercise that has a health effect on the cervical spine, shoulder joints and knee joints, and also has a therapeutic effect on diabetes and hypertension. Walking is one of the most economical, safest and most suitable for long-term adherence to the form of exercise, arthritis patients do not walk with too large a stride, not too fast, fast walking is likely to aggravate the wear and tear of the joints. Sit-ups, push-ups, bridge arches and imitation pedal bicycles are the best exercises for patients. Arthritis patients are not suitable for some strenuous activities, such as squatting horse stance, squatting and standing, climbing stairs and mountain climbing, which can increase the load on the joints and intensify the wear and tear of the joints. Dr. Zhang Yadong said, the elderly in climbing stairs, climbing, joint weight is 4-5 times the normal, some buildings do not have elevators, must take the stairs, you can hold the railing or wall, pay attention not to stride up the stairs, wait for all feet on a step, then take the next step.
Third, master the intensity of exercise. Should not feel excessive fatigue after exercise as appropriate, no matter what kind of exercise should not lead to excessive muscle fatigue, not to increase joint pain symptoms.
3, reduce weight.
Obesity often increases the burden on the joint surface, making the joint structure accelerate wear and tear, aging, causing deformation arthritis. Obesity can also indirectly affect the joints through other metabolic complications, such as abnormal glucose tolerance, dyslipidemia, etc.
4, pay attention to walking and labor posture, do not twist the body to walk and work.
Avoid prolonged squatting, long-term squatting work, such as auto mechanics, sand turners, it is best to sit on a small bench to a low sitting position, long periods of sitting and standing, but also to frequently change positions to prevent the knee joint fixed a posture and excessive force. Cycling is a good form of exercise for the treatment and prevention of osteoarthritis, but we should pay attention to the height of the seat, to sit on the seat of the two feet in the pedals, the legs can be straight or slightly bent for the appropriate, the seat is too high, too low or riding uphill when the pedal force, the knee joint have a negative impact.
5, avoid joint injuries.
Regular participation in sports exercise can enhance the strength of muscles and ligaments, which is conducive to the enhancement of joint stability, and can also improve the flexibility of the joints, which has a positive effect on the prevention of joint injuries. Keeping the joints moving in a normal activity track is an important measure to prevent chronic joint strain injury and to master scientific training methods and means. In the case of falls and collisions, homeopathic buffering is a very effective and reasonable self-protective action. For example, when you fall, do not use your hands to support the ground, you should take the initiative to lower your body’s center of gravity and try to land on your hips first, with your body as a group cushion, and if you have to use your hands to support the ground, you should immediately flex your wrists and elbows and land on the back of your shoulders, with your body as a group cushion. When the joints are twisted, the body should do homeopathic buffering action, do not hard top, otherwise the tissues outside and inside the joints will be damaged, serious fracture and rupture will occur.
6, 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 calcium-rich, low-salt and moderate protein diet, such as milk, from childhood, focus on sun exposure and physical exercise.
7.Practice good habits.
Pay attention to prevent the joints from moisture and cold, especially in the season of climate change, and sweating, after drinking, sleep, wind, cold and humidity are most likely to attack the disease. When the knee joint is cold, the blood vessels contract and blood circulation becomes poor, which often makes the pain worse. Girls should not wear high heels for a long time. It is better to wear loose shoes with flexible soles, such as casual shoes with a sloping heel, which can reduce the impact of gravity on the joints and reduce the wear and tear on the joints. You can change to a pair of flat shoes when you feel your feet are tired on your way to and from work or in the office. The elderly should not lift heavy objects, should not climb high, carry heavy objects, so as not to cause joint damage.
8, pay attention to self-examination, early diagnosis and treatment.
When there is repeated knee pain, soreness, leg pain downstairs, or uncomfortable joints when the weather changes and other symptoms, you should pay 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 joint disease can relieve symptoms, improve function, delay the course of the disease and correct deformities. (Zhang Xianhuai) Analysis of the efficacy of total hip replacement for hip diseases Zhao Xiaowei, Zhang Yuanmin, Wang Guodong, Wang Lei, Sui Jinpo, Duan Guoqing Abstract Purpose: To explore and evaluate the efficacy, safety, advantages and disadvantages and related considerations of total hip replacement for hip diseases. Methods: 172 cases of 208 hips were selected for retrospective analysis, of which 98 were male and 74 were female, aged 46-79 years, with an average of 66.4 years. There were 72 cases of fresh femoral neck fracture; 17 cases of old femoral neck fracture; 48 cases of ischemic necrosis of the femoral head and 68 hips; 23 cases of osteoarthritis of the hip and 33 hips; 12 cases of rheumatoid arthritis and 18 hips. One-stage bilateral total hip arthroplasty (BTHA) was performed in 32 cases. General anesthesia or epidural anesthesia, anterolateral approach, and conventional arthroplasty were used. Preoperative and postoperative Harris scores were performed, and the occurrence of postoperative complications were statistically analyzed. RESULTS: The hospital stay of this group ranged from 14 to 29 days, with an average of 21.5 days. Harris score improved from 23.2 preoperatively to 84.4 postoperatively, and the postoperative Harris scores were 85.7, 86.5, 89.2, and 92.1 in January, February, March, and June, respectively. There were 4 cases of intraoperative periprosthetic fracture; 2 cases of postoperative lower limb deep vein thrombosis and 1 case of prosthesis dislocation. Conclusion: Total hip arthroplasty is a safe and effective option for treating hip diseases, which can reduce patients’ pain and improve postoperative rehabilitation, but strict surgical indications and adequate perioperative preparation should be made. Zhao Xiaowei of the Department of Bone and Joint, Affiliated Hospital of Jining Medical College, after 40 years of research and practice, artificial hip arthroplasty has become a mature and satisfactory treatment method for irreversible diseases involving the hip joint. We selected 172 patients with 208 hip THA from July 2007 to July 2009 and evaluated the patients’ functions before and after surgery using the Harris score method and The postoperative complications were statistically analyzed to provide guidance for the treatment of THA in a variety of hip disorders.