1, Six Fingers Exercise Course
Arthritis is one of the most common chronic diseases in the world. In the past, the elderly were more likely to get sick, but in recent years, arthritis has shown a younger trend. Typical symptoms include: joint swelling, pain and stiffness. At present, there is no cure for arthritis, but some methods can alleviate the pain of patients. In addition to actively cooperating with hospital treatment, mastering the necessary exercise methods is also helpful to relieve symptoms. Recently, an article in India Daily summed up six finger exercises, which can play a role in easing.
Section 1: make a fist. Open your hands and fingers completely, then make a fist slowly, with your thumb up, not too hard. Then slowly open your fingers and return to your original position. Repeat with both hands 10 times.
Section 2: Bend the knuckles. Straighten your fingers, then bend your knuckles for comfort, and then straighten your fingers.
Section 3: Bend your thumb. First, hold the root of the left thumb with the right hand, keep the thumb stable, and then bend the upper part of the thumb as much as possible, which is suitable for stretching. Return to the tip of the thumb. Repeat the action 10 times, and do the same action with the other hand.
Section 4: Raise your fingers. Put your palm on the table and open all your fingers. Then slowly lift your fingers one by one. Hold each finger up for 10 second, and then slowly put it down.
Section 5: O-gesture. Extend your left hand, straighten your fingers, and then roll all your fingers inward until your fingertips touch each other to form the letter "O". After holding 10 second, slowly straighten your fingers. Change your right hand and repeat the same action. This exercise can be repeated many times a day.
Section 6: Play with mud. Playing with mud (or plasticine) can effectively relieve the pain symptoms of arthritis. You can knead the mud into various shapes at will. In this process, the range of finger movement will unconsciously increase, and the intensity will also increase, but you will not feel that this is exercising your finger joints.
2. How do the elderly protect their knees?
skill
For people with osteoarthritis, physical therapy has temporarily relieved the pain, but Luo Mingjun reminded that this disease is particularly prone to relapse and knee protection must be done well.
Try not to climb mountains. Mountain climbing is a sport that all orthopedic surgeons don't advocate because it hurts the knees the most. "It is best not to climb mountains over 30 years old. If you have to climb the mountain, the frequency should not be too high, at most once a week, not more than two hours. Climbing a mountain every day hurts my knees. " In addition, choose a gentle climb, not a steep slope. The gentle hillside has less loss to the knees than the cement stairs built on the mountain.
Besides climbing mountains, dancing in square dance and playing Tai Ji Chuan will also hurt your knees. Luo Mingjun explained that many legs in square dance are bent, so many people hurt their waist and legs. Bending is the most fragile time of the knee joint, and the angle of rotation of the knee joint from left to right is small, so bending sideways is the most fragile; Tai Ji Chuan, on the other hand, has a lot of crouching postures. It is suggested that middle-aged and elderly people who like these sports stop, not for too long at a time, not too frequently, and not too standard.
For the elderly, it is recommended to choose sports that have little damage to the knees, such as swimming, and you can swim every day. Riding a bike on a flat road, although the knees are also bent, but the intensity is not great, five times a week, tired to rest. Take a walk for about 30 minutes, no more than 1 hour per day.
osteoarthritis
Osteoarthritis is a degenerative disease. The older you get, the higher the incidence will be. Its initial manifestation is knee pain when going up and down stairs; Or knee pain when squatting, and the pain disappears after returning to normal posture. Obese people and elderly friends over 50 years old should be especially vigilant when these symptoms appear. After a long illness, patients will feel particularly stiff joints after sitting for too long, and they need activities to get out; In addition, the patient has pain even when walking on a flat road, pain when sleeping, and swelling and fever of the knee joint. Clinically, many patients only see a doctor at this time.
Arthritis is a chronic disease. In addition to medication, patients need correct self-care in daily life, which can also relieve joint pain. Life care of patients is very important. Patients can exercise moderately and maintain joint endurance, so that joints will not be dull and personal activities will not be affected. Patients can greatly improve the symptoms of joint pain and discomfort by learning this set of finger exercises.