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05 to avoid sitting for a long time without exercise, will make muscle relaxation, lack of strength, will make joint pain worse
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01 weight control the greater the weight of the body, the greater the force on the knee, and the faster the wear
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The calculation method is as follows: body mass index BMI = body weight (kg) ÷ The BMI of healthy people is 18.5-23.9, and that of Asians is 18.5-22.9
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Patients with joint pain or instability are more likely to fall, and the joint may suffer more serious injury when they fall
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The elderly are prone to osteoporosis if they don’t exercise
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It is suggested that those with body mass index (BMI) over 24 should lose weight
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The instep part can be closely combined with the shoes, the width and length are appropriate, and the arch of the foot can be correctly maintained; The weight of shoes should be light, the sole should not be too soft, and should be a little thick; The heel can be about 2-3cm high, and the sole is easy to be tired when walking; The sole has anti-skid lines
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Over time, the joint lost protection, the risk of injury will naturally increase
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02 change living habits, avoid squatting repeatedly, or squatting for a long time, avoid climbing mountains or going up and down stairs
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Raising legs every day can exercise quadriceps femoris, maintain knee joint elasticity, promote metabolism and effectively protect knee joint
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On the contrary, if you do not exercise for a long time, the muscle tissue around the joint will gradually atrophy
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For example, swimming (avoid excessive pedaling), cycling, brisk walking, etc
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The figure below shows the relationship between BMI and body weight
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Adhere to moderate and reasonable movement, joint regular movement, can make articular cartilage by appropriate stimulation, promote metabolism, so that joint synovial fluid can flow everywhere in the joint, play the role of lubrication and nutrition
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Know your limits, do your best, step by step, slowly increase the time and amount, and warm up before and after exercise
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If it is serious, you should go to the specialist in time to check the cause of pain and take appropriate protective treatment measures to avoid further injury
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In order to avoid falling, we must keep adequate lighting at home, install handrails on the stairs instead of non fixed carpets, install handrails in the bathroom, and change squatting to sitting
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Exercise quadriceps femoris is the most important muscle group of human thigh
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Especially for the knee that has been damaged, it is very important to keep away from the wet and cold environment（ For more information about horse racing, please pay attention to Peng Youhui) 10 go to the hospital in time
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If you have knee pain, it is recommended to have a rest first
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The method is as follows: sit on the chair, straighten the knee joint, hook the toes at the same time, make the whole leg straight and keep horizontal
Wearing a pair of shoes that fit your feet can not only make you walk comfortably, but also reduce the impact and pressure on your knees during exercise
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Take some calcium tablets when appropriate
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You need to find a movement that’s safer for the knee and stick to it
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If the knee joint is wet and cold, it will affect the local blood circulation and accelerate aging
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Wechat public platform: spinal health alliance will feel the thigh muscles exerting at this time, feel hard, hold for 10 seconds each time, and then relax for 10 seconds, 30 times a day in the morning and 30 times in the afternoon
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If you can’t calculate it, you can find the BMI calculator online
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BMI does not apply to children, pregnant women, athletes, and patients
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In addition, in daily life, increasing exercise and sun exposure is also very important
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They also lack agility and coordination, and are prone to fall down and cause serious fractures
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07 appropriate calcium, eat more calcium rich food, promote the absorption and utilization of calcium, such as milk, rice, green leafy vegetables, peanuts, laver and so on are high in calcium
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Due to the lack of protection of rich muscle and adipose tissue, local heat is easy to lose, and the temperature is often lower than other parts
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It is not only responsible for the main strength of our walking, going up and down stairs, squatting and other movements, but also responsible for the stability of our knee joint, especially the patella and knee joint forward and backward stability
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Similarly, we should also avoid such sports as collision and squatting, which will bring great pressure to the joints, and mountaineering and climbing stairs will bring great pressure to the patellofemoral joints
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If you feel uncomfortable during exercise, stop immediately, don’t force
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You need to find a movement that’s safer for the knee and stick to it
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