In life, many people are poorly aware of joint protection. Some seemingly healthy behaviors and exercises may be the cause of accelerated joint degeneration. By paying more attention to some details of life, you can reduce the damage to your joints.
The following are some unexpected joint damage behaviors.
1, kneeling and wipe the floor
Kneeling on the floor, the pressure of the patella will be pressed 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, it is best to take a break every 10 to 20 minutes to maintain blood circulation and nourish the joint cartilage.
2, frequent mountain climbing
People climbing, the knee joint bent 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 point, the gravitational force on the knee joint is almost seven times its own weight. It is best to bring crutches with you when you go downhill to disperse the gravity. Slow down as much as possible, and use the palms of your feet to land, do not make the palms of your feet violently touch the ground.
3.Taijiquan
Older people like to play taijiquan, taijiquan will often squatting horse stance, which is the same as climbing and jumping rope, easy to cause joint damage, the elderly due to age, the body secretes the amount of lubricating fluid in reducing, 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 are not large. But a long time washing dishes, scrubbing the floor, etc., wrist joint pain for sure. Plus a long time stimulated by cold water, more likely to inflammation. Excessive weight bearing can lead to arthritis in the wrist and elbow. Women should pay attention to the combination of work and rest, and avoid long hours of labor. Washing clothes, washing dishes as far as possible with warm water.
5.Jump rope
The weight is too big people better not jump rope. Jumping rope is a large impact, plus the weight burden, the knee is more difficult to withstand.
Daily 6 moves to protect the joints:.
1, a reasonable diet structure, pay attention to the appropriate amount of calcium.
Learn to eat scientifically, pay attention to calcium intake. Daily meals must be a variety of food appropriate mix to meet the body’s needs for a variety of 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 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 should be more outdoor activities, increased sunlight exposure and vitamin D supplementation, in order to promote calcium absorption.
2, prevention and control of osteoporosis.
Prevention of joint disease should 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, and focus on sun exposure and physical exercise.
3. Develop good habits.
Pay attention to prevent the joints from getting wet 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.
4, 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.
Early stage joint disease after symptomatic treatment, protection and exercise, can relieve symptoms, improve function, delay the course of the disease and correct deformity.
5, reduce weight.
Obesity often increases the burden on the joint surface, accelerating the wear and tear of the joint structure, aging and causing deformation arthritis. Obesity can also indirectly affect the joints through other metabolic complications, such as abnormal glucose tolerance, dyslipidemia, etc.
6, 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 to treat and prevent osteoarthritis.
However, we should pay attention to the height of the seat, to sit on the seat of the two feet in the pedals, both legs can be straight or slightly bent for appropriate, the seat is too high, too low or riding uphill when the force of pedaling, the knee joint have adverse effects.