Osteoarthritis patients should be careful to do some sports, especially the elderly:
1, try not to climb the mountain
Climbing the mountain is all the orthopedic doctors do not advocate sports, because it is the most damaging to the knee. 30 years of age or older, it is best not to climb the mountain; if you want to climb the mountain, do not be too high frequency. Especially in the fall and winter weather cold, poor blood circulation in the joints, the joints more wear and tear. Climbing every day is not good, at most once a week, do not exceed 2 hours. In addition, climbing to less weight, you can also choose a good elastic knee pads, to protect the knee joints.
Climbing, choose the slope is not steep ` mountain climbing, gentle slopes than the mountain built in the concrete stairs on the knees of the loss of some, so that the weight can be evenly dispersed throughout the knee joints. If you feel that your knee joints can't take the strain, you can't hold on, or your calves are shaking during the ascent, you should take a break. If you have to climb up, wait until the discomfort in your legs disappears. In short, climbing in sections, climbing 100 meters to rest for 30 minutes, the knee joint wear and tear will be less. He also mentioned that going downhill is actually more damaging to the knee joints than going uphill, because when going downhill, the weight is almost entirely on the knee joints. Therefore, going downhill on a cable car is also a good choice for knee protection.
2, square dance, tai chi also hurt the knee
Because the square dance has a lot of leg bending action, many people therefore get hurt waist and legs. When you do the bending action is the most vulnerable time of the knee joint, and the knee joint left and right rotation angle is small, so bending at the same time and side, the knee joint is most likely to be injured. Playing badminton, square dance all have a lot of this kind of action. Taijiquan is a lot of half squatting posture. It is recommended that the hobby of these sports middle-aged and elderly friends to stop, each time should not be too long, exercise is not too frequent, the action is not too standard.
3, running is not as good as running outdoors
Running on a treadmill is different from running on a flat road. The treadmill's base plate is very hard, underneath is iron, recoil on the knee joint wear and tear, unlike the road surface has a buffer. Many people run on the treadmill for two months, knee joints began to hurt, like running people better to run outdoors.
4, advocate in the neighborhood and home to do sports
For example:
(1) the most advocated swimming, you can swim every day;
(2) in the flat on the road on the bike, although the knee is also bending, but the force is not too much, there is no too loaded, 4 to 5 times a week, ride to fatigue on the rest;
(). 3) Walking for about 30 minutes a day, not more than 1 hour;
(4) Strengthening the muscles, ligaments and tendons around the knee joint can protect the knee joint. Such as quadriceps training, can be done at any time: the body sits on a chair, raise both feet, raised to parallel with the thighs, toes up, tense for 10 seconds. Then relax for 5 seconds, followed by 10 seconds of tightness. Repeat the action until the knee joints are a little sore and swollen. Do this exercise once a day for 20 to 30 reps. This action can also lengthen the Achilles tendon, so that the muscle flexibility is strengthened, not easy to sprain the ankle.