Degenerative knee disease is a disease often committed by many older people, and with lifestyle habits and other reasons, it is now increasingly young. The following are some of the daily knee joint maintenance to pay attention to life matters.
1. Choose the right shoes
Try to avoid wearing high heels for long walks, high heels will change the force line of the lower limbs. The elderly should prefer thick-soled and flexible soft-soled shoes in their daily activities to reduce the impact on the knee joint and avoid impact and wear on the knee cartilage.
2. Be cautious in outdoor activities
Older people should not participate in vigorous sports that increase the load on the knee joints such as square dancing. Before participating in outdoor sports (e.g. twirling rice rickshaw, taijiquan, etc.), you should prepare for the activity by gently stretching the knee joints, increasing the flexibility and agility of the lower limbs and allowing the knee joints to move before participating in the sport. When practicing leg press, do not lift your legs too high to prevent excessive strain on the ligaments and muscles of the knee joint; when playing taijiquan, the range of motion should not be too large and the squatting position should not be too low to prevent injury to the knee joint from being overloaded.
3. Wear knee pads when necessary
When the temperature drops, the knee joint is cold vasoconstriction, blood circulation becomes poor, often making the joint stiff, pain aggravated, so in cold weather should pay attention to keep warm, if necessary, wear a knee brace, to prevent the knee joint cold.
4. Maintain good posture
Pay attention to the posture of your body when walking, do not twist your waist to work, skim your legs to walk, and avoid squatting for a long time. Daily squatting movements (such as washing clothes, choosing vegetables, mopping the floor) is best to sit on a small bench. Avoid maintaining a posture for a long time, pay attention to often change posture. For example, after standing for a period of time, you can stretch your legs, zigzag horse stance, to develop good habits in daily life to protect the joints.
5.The benefits of cycling
Cycling is a good way to exercise the knee joint under non-weight bearing. However, when riding a bicycle, the height of the seat should be adjusted to sit on the seat with both feet in the pedals, both legs can be straight or slightly bent as appropriate, the seat is too high, too low or uphill pedal hard, the knee joint have adverse effects, should be careful to avoid.
6. Avoid long-term weight-bearing
Patients with osteoarthrosis of the knee, try to pay attention to less up and down stairs, less hiking, less hiking, less standing, less holding children, less lifting heavy objects, do not dance, to avoid excessive load on the knee joint and aggravate the disease.
7. Early prevention
For early and mid-stage patients with osteoarthrosis of the knee joint, it is important to avoid overworking the knee joint and to perform appropriate functional exercises to increase the stability of the knee joint. Exercising the muscles of the legs not only relieves joint pain, but also prevents the progression of the disease. Do not assume that the only way to protect the diseased knee joint is to rest and not be active. According to studies, swimming and walking are the best exercises for patients with osteoarthrosis of the knee, which do not increase the weight on the knee joint but also allow the muscles and ligaments around the knee joint to be exercised. Secondly, supine leg lifts and empty pedal bicycles are the best exercises for patients.
8. Active treatment
If conservative treatment is ineffective and affects walking and daily life, the knee joint should be cleaned up with arthroscopic techniques at a major hospital. Patients with severe osteoarthrosis who do not do well with arthroscopic treatment can choose arthroplasty to restore joint function and maintain a good quality of life.
9. Maintain body weight
Maintain a proper weight to prevent obesity and increase the burden on the joints of the lower limbs. Once you are overweight, you should actively lose weight, pay attention to regulating your diet and controlling your weight.
10, reasonable diet diet
Should eat more food containing protein, calcium, collagen, isoflavones, such as milk and dairy products, beans and soy products, fish and shrimp, kelp, black fungus, chicken feet, pig’s feet, lamb shank, hoof tendons, etc. These can not only supplement protein, calcium, prevent osteoporosis, but also nourish cartilage and joint fluid, but also supplement estrogen, so that bones and joints better metabolize calcium and reduce the symptoms of arthritis.
Tip: In any knee disease, the first thing that happens is the atrophy of the quadriceps muscle (the muscle located in front of the thigh). The atrophy of this muscle will make the knee joint lose protection and become unstable, which can not only aggravate the symptoms but also be detrimental to the rehabilitation of the knee joint, so for most diseases of the knee joint, it is important to encourage doing exercises for the quadriceps muscle. The exercises strengthen the stability of the knee joint and improve local blood flow and metabolism, thus relieving pain, improving function and promoting recovery.