Joints are like the "bearings" of the human body and participate in the daily movement of the body. When the joints are damaged, it is easy to cause immobility.
The 5 words that joints are most afraid ofJoints are afraid of "old".
As we age, our joints deteriorate like organs.
In this process, the lack of cartilage nutrition in the human body increases the inorganic substances in the bones, and the elasticity and toughness of the bones decrease, which can easily lead to degenerative diseases of articular cartilage and bone.
Joints are afraid of "grinding".
The more you walk, the stronger your muscles and bones are, but the articular cartilage, meniscus, and intervertebral discs will face wear and tear problems, and once you exercise too much and wear and tear, you can't recover.
However, saving is not about not exercising, but about exercising selectively.
Exercises such as climbing mountains and stairs that wear and tear on the knee joint should indeed control the amount of exercise, and the actions that strengthen the inner and outer thigh muscles should be consciously practiced more to enhance the strength, responsiveness and flexibility of the muscles around the knee joint, so as to better protect the knee joint and make it less prone to injury.
Joints are afraid of being "fat".
The increase in weight will increase the weight-bearing pressure on the joints of the lower limbs, which will cause changes in the person's posture and gait, and it is easy to have knee varus or knee valgus, which is often referred to as "O" shaped legs or "X" shaped legs.
Joints are afraid of "cold".
It is very easy to cause joint pain due to joint cold, so you must pay attention to keeping warm. Especially when the weather is cold, it is best to wear long pants, **, etc. to protect the knee joints, soles of the feet or knee towels to protect them.
Joints are afraid of "injury".
In the process of sports and travel, if there is an acute trauma, you must go to the hospital in time to avoid the sequelae of joint diseases.
Because joint damage can cause further cartilage damage, which can lead to increased pain and reduced flexibility of the joint, repetitive movements or movements that are too intense should be avoided that may damage the joint.
To protect your joints, you need to do these 4 thingsControl your weight
Obesity is the enemy of the knees, and it is very important to maintain a normal weight.
There are two points to control weight, one is to control the weight within the "height -105" (kg);The second is body fat, the body fat content of men should be less than 25% of body weight, and women should be less than 30%.
Limit table salt
Don't think that eating too much salt will only affect blood pressure, too much sodium intake can also damage our joint health. It is best for healthy adults to eat no more than 5 grams of salt per day.
Science and moderate exercise
First of all, don't exercise too much;Secondly, the way of exercise should be correct, reduce the impact of gravity on the joints, and do less weight-bearing exercises, such as climbing mountains and stairs.
For people whose joints have begun to degenerate, running, walking, etc. should also be avoided as much as possible. Do more weightless exercises, such as swimming, cycling, supine or sitting exercises, to spread the weight on the joints and reduce wear and tear.
Develop good Xi
Women should not wear high heels for a long time, and it is better to wear shoes with soft shoes with elastic soles, which can reduce the impact of gravity on the joints and reduce the wear and tear of the joints.
The elderly should not lift heavy objects, climb high and carry heavy objects, so as not to cause joint damage.
Tips:
If you have osteoarthritis, you must climb less mountains and take fewer stairs!
Then, there is no elevator in the old community, and it is inevitable to climb the building. What to do?You can try the following methods: try not to lift heavy objects up and down the stairs or take heavy objects several times, such as 4 times, 5 kg each time, better than carrying 20 kg at a time, and pay attention to rest more halfway.
If you have a problem with one of your knees, go up with your good feet when you go up the stairs and go down with your bad feet first, so that you can use your feet to support your body and reduce the wear and tear on the knee joint on the affected side.
Step by step, do not step up the stairs, wait until both feet are standing on one step before taking the next step to reduce the weight bearing on the joints.
*: CCTV Life Circle, Health Times, Health China, etc.