Introduction: Did you know that osteoarthritis is a “young disease”? This is not an alarmist statement. Osteoarthritis occurs in older adults and is called “aging arthritis,” but it actually starts at a younger age. One surprising figure is that 90% of adults in their 40s have osteoarthritic changes in the weight-bearing joints – hips, knees, ankles, feet and spine – and although most of them are asymptomatic, when they get older, they experience pain, deformity, restricted movement and, in severe cases, wasting away. Perhaps we take it for granted that that is what older people should get, but in fact, osteoarthritis, a disease that starts at a young age, develops over a long period of time and leads to serious consequences. Therefore, prevention of osteoarthritis should start at a young age. The knee joint is the site with the highest incidence of osteoarthritis because of its special characteristics of being both weight-bearing and flexible.
Six basic principles to prevent osteoarthritis of the knee
1. Weight control
When walking, the knee is subjected to 3-6 times the force of the body weight. What does this mean? It is when a person takes a 10 kg bag of rice, then for each step, the force on his knee will increase by 30-60 kg; if Mr. B is 10 kg heavier than Mr. A, then his daily life, compared with A, the knee is like carrying a bag of 30-60 kg of rice forever. This is just in the walking state, not to mention the strenuous exercise (such as when running and jumping). Therefore, reducing weight reduces the stress on the weight-bearing joints and reduces wear and tear.
2, regular exercise
The phrase “life is in motion” covers the life of the joints. The healthiest exercise program for the joints is 30 minutes of moderate intensity physical activity every day, no less than five days a week. Of course, low-intensity exercise (such as walking) is also useful and better than no exercise at all. Joints, like cars, lose vitality and are prone to breakdowns and shorter life spans if they are not used regularly. The best exercise for the knee joint is cycling, swimming, etc. Many people ask why cycling is good for the knee joint, the reason is simple, when cycling, most of the body weight in the buttocks, the knee force is small.
3, learn to protect the joints
1), the warm-up before exercise, the right amount of activity, stretching. If it is a strenuous exercise, confrontation exercise, warm-up time should not be less than 10 minutes.
2), joint warmth, avoid cold, moisture – there is a thing called knee pads.
3), strengthening of thigh muscles, especially quadriceps strength, e.g. riding a stationary bike.
4), calcium supplementation, especially for women over 40 years old. When osteoporosis is present, the joints are prone to disease – this is like a house with a weak foundation, the walls tend to fall.
5), Considering the modern diet, please pay attention to the uric acid indicator and don’t have gout. People who love to drink have to be more snacks.
6), exercise, or not exercise, should choose a pair of appropriate shoes. Athletic shoes with elasticity, thick soles, and a wide and slightly thick heel are best for the joints.
4.Avoid continuous force on the joints
Climbing, in the muscle strength is not strong enough, to stop when appropriate. Long-term need to squat to work, move a short stool, can effectively “save” the life of the knee. Avoid putting too much weight on your knee in your daily life. If you have to stand still for a long time, you should move deliberately. Muscle fatigue must be rested, muscle weakness, the impact on the joint injury increased exponentially.
5, pay attention to pain symptoms
When a joint has soreness and discomfort, it indicates that it is starting to go wrong, it may be too much exercise or lack of exercise. This is the time you should rest and see how the next step in the development. Pain that is a signal to stop exercising. An effective balance of rest and exercise is the best guarantee of joint health.
6, do not be indifferent to knee injuries
Knee injuries in youth are one of the main reasons for the occurrence of osteoarthritis in old age. The knee structure is complex and so are the injuries, but whether it is a cartilage injury, meniscus injury or ligament injury, there can be serious consequences if left untreated. When an injury occurs, go to a medical professional sooner rather than later. One more thing that has been said before: when the knee joint is swollen, it often suggests a heavy injury within it. As a final note, these principles are, obviously, also useful for older people, whose legs are already not working well.
Tip: The joints, especially the knee, are an important part of the “chain” of movement. The best maintenance strategy is not to use it sparingly, but to use it wisely, to classify and choose the type and intensity of exercise according to different age and physical conditions, and finally to achieve a balance between joint use and maintenance through scientific exercise. The sooner you make such a classification choice, the better.