As the saying goes, "Old trees grow old, and old legs grow old." If you pay attention to observation, you will find many middle-aged and elderly friends around you, can not squat down, can not stand up, go up and down the stairs, and often say that the knee pain, leg soft, which is suffering from joint diseases. How can we delay the aging of legs and avoid "old to suffer"?
The best condition of the knee is only 15 years, and the knee is fine.
Before the age of 15, the knee joint is in the development stage, and the adolescent growth pain mostly occurs near the knee joint.
15 to 30 years old, the knee joint is in a "perfect state", the operation is tireless, as long as it does not destroy the knee joint tissue, basically can not feel its existence.
30 to 40 years old, the patellar cartilage produces early mild wear, there will be a fragile period, there are short-term knee pain symptoms, lasting a few weeks to a few months, and some people are not even aware. Patellar cartilage is a layer of transparent cartilage 3 to 5 mm thick in the human knee joint, which can cushion the impact of knee joint movement. However, because the patellar cartilage has no nerve distribution, it will only sound a "warning signal" in the vulnerable period before the full layer of wear, and strenuous exercise should be avoided during this period. It is also from this stage that the use of the knee joint can no longer be arbitrary.
When you are 40 to 50 years old, after walking a long way, the inside of the knee joint is easy to ache, which can be relieved by gentle kneading. The appearance of this phenomenon reminds people that it is time to start maintaining their joints. More than 50 years old, the "service life" of the patellar cartilage has arrived, the whole layer of cartilage wear, the knee joint will feel obvious pain, gradually produce arthritis, at this time should save the use of joints, if necessary, the use of crutches to reduce the pressure on the knee joint.
1. The feeling of the joints when going up and down stairs is a very important self-test method.
Shows pain down stairs, this is a yellow warning from the knee; Then it hurts to walk up stairs, which is an orange warning from the knee joint; Finally, it hurts to walk on the flat road, and eventually you will feel leg pain when you sleep at night, which indicates that the knee joint problem is serious and issued a red alarm. Add fruit began to appear up and down the stairs when the joint pain, you must pay attention to. It is recommended to seek medical attention in time, and doctors can take different treatment methods for different degrees of illness.
2. Knead the patella
Patella is the most prone to knee arthritis, the relaxed state of kneading patella, if faint pain, may indicate that there is a problem with the knee joint.
Although there are many causes of knee pain and weakness, the main cause is weakness in the muscles around the knee and hip joints. Therefore, it is very important to strengthen the muscles such as the quadriceps and keep the patella stable.
In daily life, pay more attention to the five major knee pads, you can easily raise a good knee. 1. Control your weight Excessive weight not only increases the load of the knee joint, but also causes the destruction of cartilage. 2, the right temperature Pay attention to the warm joints, avoid cold, damp. Do not let the air conditioner or fan blow directly at the joints, and wear knee pads if necessary. Some young people also like to wear short skirts and shorts in cold weather, so that the knee joint has more chances to be cold, poor metabolism, and aging will be faster. 3. Take calcium supplements Milk and soy products, calcium content is rich, the utilization rate is high, a cup of milk a day is a good choice. Kelp, dark green vegetables, sesame, almonds and other calcium content is also high, can increase calcium intake. Do more outdoor activities, increase sunlight exposure and supplement vitamin D to promote calcium absorption. 4. Pay attention to pain symptoms When a joint is sore or uncomfortable, it's a sign that something is wrong. This condition can be caused by too much exercise or lack of exercise. Remember, pain is a signal to stop moving. When the joint pain, you should rest first, do not take it lightly. Effective balance between rest and exercise is the best guarantee for joint health. 5, low wear movement Middle-aged and elderly people can choose slow walking, swimming, which are small joint weight bearing exercise, less choice of climbing, climbing stairs. Do not do strenuous exercise on the hard floor, such as squatting, leapfrog, running, skipping, etc., rubber field is more suitable.
Exercising lower limb muscle strength can maintain good shape and avoid joint injury during exercise. There are many exercise methods, such as squatting, skipping rope, climbing stairs, climbing mountains and squatting, etc., for healthy people, these methods are optional.
For friends who have had injuries to the knee joint, the above methods will not only increase the damage to the articular cartilage, but also easily cause accidents due to sudden pain during exercise.
Here are a few non-weight-bearing exercises you can do at home without damaging your joints:
1. Straight leg raise exercises
Can exercise the muscles around the knee joint, specific methods:
Supine position, double elbow support to stabilize the body, left leg bent, right leg straightened, the tip of the foot hook, slowly lift the leg up to the heel of about 15cm height, stay for 3 seconds and then slowly put down.
Repeat 10 times before switching to the other leg. If you feel relaxed, you can add weights to your ankles, such as one or two bags of salt, to increase the intensity of the exercise.
2. Quadriceps isometric contraction exercises
Can exercise the front thigh muscles, specific methods:
Straighten your legs as far as you can, keep your thigh muscles tight, and relax after 5 seconds. Repeat 10 times before switching to the other leg.
3. Practice with pillows
Can exercise the inner thigh muscles, specific methods:
In a flat or sitting position, bend your legs, put a pillow between your knees, exert both knees at the same time and hold for 5 seconds, then relax, repeat 10 times for a set.
4. Side leg lift exercises
Can exercise the outer thigh muscles, specific methods:
To avoid falling, stand on the left leg and raise the right leg to the side. Hold for 3 seconds and slowly lower it. Repeat 10 times and then switch to the other leg.
If you feel relaxed, you can do leg lifts in the lateral position, and you can increase the intensity of the exercise by carrying weights on the ankle.
5. Sit and lift your legs
Can exercise the hip muscles and thigh muscles, specific methods:
Sit up straight, knees bent, left foot back, pointy support, slowly raise the right leg, hold for 3 seconds, slowly lower, repeat 10 times, then switch to the other leg.
6. Do tiptoe exercises
Can exercise the calf muscle, specific methods:
Stand on your toes with both feet at the same time, hold for 3 seconds, then slowly lower. Repeat 10 times for 1 group.
Note:
1. These exercises improve joint stability and make joints more durable by strengthening the quadriceps!
2, strong lower limb strength can make middle-aged and elderly people in outdoor activities less prone to fall and injury!
3. Contraction of lower limb muscles can promote venous blood return and prevent the formation of lower limb venous thrombosis!
4, you can exercise at any time, while watching TV, playing mahjong, playing computer, knitting sweaters, brushing circle of friends... You can do it while you're sitting down! Real convenience home!
While these lower body exercises have so many advantages, there is also a downside: as a resting state muscle building method, it is no substitute for outdoor exercise! Exercise such as outdoor swimming or fast walking can be strengthened at ordinary times.
