To protect the knee, the first thing we self-test how the wear and tear of the knee, Ge Lao said, through squatting, walking, lying down three moves, you can know your knees healthy or not.
The first move: squatting
If it is difficult to squat, or squatting knee pain, get up difficult or unable to get up, there may have been a joint gap narrowing and other degenerative lesions. In some cases, even both knees are no longer parallel when squatting.
The second trick: walking
If the posture when walking starts to become unnatural, the leg can not be straightened, it means that the gap between the knee joints has become narrower, and the knee joint deformation is serious and the inversion occurs.
The third move: lie down
If you press the patella of the knee with your hand and "grind" it downwards, and if there is pain at that moment, then there is a symptom of chondromalacia of the patella.
Simple action to protect our knees
If self-testing found that the knee problems, then you must pay attention,
kneading patellar peripheral eight points of the pulse:There are eight points around the patella, like ball bearings. The first thing you need to do is to get your hands on a pair of shoes or boots that you can wear on your own.
The knee:
Around the knee in a circle patting, patting to make the muscles fully relaxed, increase muscle elasticity, with kneading with better results.
The six points of daily maintenance of the knee joint
In our lying down when the knee joint is not stressed, standing and walking when the weight is one to two times, up and down the stairs when the knee joint is four times the weight of the running time is four times more than six times when playing ball, squatting and kneeling time is eight times. Many square dances have half-squatting action, so we want to protect the knee joint, we have to reasonably control some of the knee joint weight-bearing more sports.
A, less long-term squatting and kneeling actionIn the standing up and sitting down, pay attention to the first let the knee joint slight repeated bending a few times, is conducive to the protection of the knee joint.
Second, side climbing stairsexperts said: "Although often climbing stairs, climbing on the knee joints have damage, but side climbing stairs can protect the knee joints.
third, to supplement calciumcalcium can protect the knee joint, but should be based on dietary supplements, eat more dairy products, soy products, vegetables and seafood.
Fourth, walk 40 minutes a dayWalking helps knee health. The elderly daily walk after meals not only helps the digestion and absorption of food, but also to protect the knee joints, to prevent excessive wear and tear of the knee joints. It is recommended that the elderly insist on walking 40 minutes a day, the stride control in 40 to 50 centimeters.
Fifth, pay attention to warmjoints cold, frozen will induce joint inflammation, so pay attention to warm, avoid too humid environment. Wearing a warm knee brace is a simple and effective measure to protect the knee joints of middle-aged and elderly friends. But you can't take a knee brace for a long time, or you will become overly dependent.
Six, weight controlObesity is the enemy of the knee joint, in order to protect the knee joint, we must maintain a normal weight. Daily life is recommended low oil, low fat, low calorie diet, eat more fruits and vegetables, and control the intake of staple foods. The wind is the main gas of spring, the wind is also mixed with cold, at this time do not protect the knee, the leg may be wasted, the second half of life to spend in a wheelchair.