1, six-joint finger exercise tutorial
Arthritis is one of the most common chronic diseases worldwide. Previously, the elderly were more likely to suffer from the disease, however, in recent years, arthritis has become younger. Its typical symptoms include swelling, pain and stiffness in the joints. There is no cure for arthritis, but there are some ways to ease the pain. In addition to actively cooperating with hospitals for treatment, mastering the necessary exercise methods can also help alleviate the symptoms. Recently, The Hindu carried an article summarizing six finger exercises that can provide relief.
Section 1: Make a fist. Fully unfold your hands and fingers, then slowly make a fist with your thumbs cocked, not too hard. Then slowly unfold your fingers and return to the initial position. Repeat 10 times for each hand.
Section 2: Bend the knuckles. Straighten your fingers, then bend your knuckles as hard as feels comfortable, then stretch your fingers to a straight position.
Section 3: Bend the thumb. First, hold the root of the left thumb with the right hand, keep the thumb stable, then bend the upper part of the thumb as much as possible, with a stretching sensation is appropriate. Return the tip of the thumb to its position. Repeat the action 10 times, change the other hand to do the same action.
Section 4: Lift the fingers up. Place the palm of your hand on the table with all fingers spread out. Then slowly lift the fingertips up one by one. Hold each finger for 10 seconds after lifting it, then slowly lower it.
Section 5: O Gesture. Extend your left hand with your fingers straight, then curl all your fingers inward until your fingertips touch to form the letter "O". Hold for 10 seconds, then slowly straighten your fingers again. Repeat with the right hand. Repeat this exercise several times a day.
Session 6: Playing in the mud. Playing with mud (or playdough) can be an effective way to relieve arthritis pain symptoms. You can make the mud into whatever shapes you want, and in the process, your finger range of motion will increase without you realizing it, and your strength will increase, but you won't feel like you're exercising your finger joints at all.
2, the elderly how to protect the knee
Tips
On the osteoarthritis of the people, physical therapy, although the pain of the moment, but Luo Mingjun reminded, this disease is particularly prone to relapse, the knee must do enough work.
Try not to climb mountains. Climbing is a sport that all orthopedic surgeons do not advocate because it is most damaging to the knees. "Above 30 years old it is best not to climb the mountain, if you have to climb the mountain, the frequency should not be too high, at most once a week, don't more than two hours, every day to climb is very hurt the knee joint." In addition, choose the slope is not steep, slow mountain climbing. Gently sloping hillside than the concrete stairs built in the mountain on the knees less wear and tear.
In addition to climbing mountains, square dancing and playing tai chi can also hurt your knees. Luo Mingjun explained, square dance a lot of leg bending action, many people therefore get hurt back legs. Bending is the most vulnerable time of the knee joint, and the knee joint left and right rotation angle is small, thus bending and side knee joints are most likely to be injured; tai chi is very much semi-squatting posture, it is recommended that hobby of these sports middle-aged and elderly people to stop, do not too long each time, do not be too frequent, the action is not too standard.
For the elderly more advocate the choice of knee damage to the small sports, such as swimming, can swim every day. Pedal bicycle on the flat road, although the knee is also bent, but the force is not big, four or five times a week, ride to fatigue on the rest. Walking about 30 minutes, no more than one hour a day.
Osteoarthritis
Osteoarthritis is a degenerative disease that is more common with age. Its initial manifestation is knee pain when going up and down stairs; or knee pain when squatting, and the pain disappears after resuming the normal position. Obese people, elderly people over 50 years old should be especially alert to these symptoms. Waiting for the disease for a long time, the patient sits for too long will feel especially stiff joints, to move to walk; further, the patient even walk on the road pain, sleep pain, knee joints also appeared to be swollen, fever phenomenon. In the clinic, many patients to this point before seeing a doctor.
Arthritis is a chronic disease, patients in addition to drug treatment, but also need to daily life in the correct self-care, but also able to reduce joint pain. The patient's life care is very important, the patient can moderate exercise, to maintain joint endurance, so that the joints will not be sluggish and personal activities are affected. Patients learn this set of finger exercises, can greatly improve the symptoms of joint pain and discomfort.