Arthritis is one of the most common chronic diseases in people’s daily lives, causing redness, swelling, heat, pain and dysfunction in joints, and in severe cases, even deformity or reduced range of motion in joints, and is known as the world’s number one disability killer. It is reported that one in six people in Asia suffer from varying degrees of joint pain and discomfort, and in China, there are 236 million people suffering from osteoarthritis. Medical experts warn that the incidence of bone and joint diseases in China is becoming more and more diversified, and more and more young people are suffering from joint diseases. Over-exercise is one of the main reasons. So how should you protect your joints in sports? The following is a collection of joint protection tips for everyone, let us in October 12, World Arthritis Day, together up posture! 1, sports “binge” is not advisable Some “occasional sports people” either not exercise for a long time, or sports up to practice, quite a “six months not exercise, exercise against six months “the momentum. Professional fitness personnel will be compared to “binge drinking and overeating”, the damage to the joints is very large. The correct approach should be gradual, maintaining a certain cycle of exercise habits. 2, the lack of warm-up, joint “pear” before exercise should do a good job of warming up, the amount of exercise should be gradually increased gradually. If you plan to run, you can first carry out about 10 minutes of stretching exercises to increase the activity of the joints, increase the lubricating fluid, reduce the friction of the joints during exercise; if you are about to start a cycling exercise, then you should first exercise the shoulder joints and do some leg stretching exercises. 3.Inconsistent movements will not only damage the effect. Speculative movements will not only affect the effect of exercise, but also increase the pressure on the joints, which will easily lead to injuries. Should be based on personal ability, choose the range of motion can bear, to achieve the best exercise effect. 4, sports wear the right shoes is not just a matter of decency Bouncing, running, the ankle, knee, hip and even the crest will produce a lot of shock, bringing great pressure on the joints. Therefore, for people who play sports regularly, they should choose the right shoes according to the type of sport. If you like to play basketball, it is best to choose shoes with air cushions on the bottom, which will cushion the shock from bouncing better. If it is the usual walk, jogging and other basic exercise, jogging shoes sold in sportswear stores is a very good choice. 5, control weight Excess weight will increase the stress on the joints. Studies have found that every 5 kg increase in body weight adds 14 kg of stress to the knee joint, so maintaining weight is critical to joint health. 6. Maintain a healthy dietary intake In China, it is widely believed that calcium supplements are the only solution to restore joint health. But calcium supplements alone cannot repair joint nutrients and the cartilage tissue of the joints. Maintaining healthy joints requires comprehensive nutrition, which includes: glucosamine, the key to repairing joint cartilage; calcium, which is highly concentrated to enhance bone density; vitamin D, which helps mineralize bone; and cartilage, which reduces the destruction of cartilage matrix and synovial fluid components. The damage to the joints is very high. The correct approach should be gradual and maintain a certain cycle of exercise habits.