Can 10,000 steps a day hurt your joints? Dancing in the square dance aggravates osteoarthritis? Basketball badminton is also a joint killer? In the end, what sports can protect the joints? Guangdong Provincial People's Hospital Orthopaedic Center Zheng Qiu Jian, director, said the exercise should be moderate, not beyond the human body limit, at the same time, it is recommended that the obese people in the water exercise to reduce the load on the joints.
Many people find themselves walking on sore legs and feet, joint discomfort after sitting for a long time, Zheng Qiujian, director of the said that this is the early symptoms of cartilage damage, should be consulted as soon as possible, timely and good health care, to avoid the development of osteoarthritis. One way to protect the joints is not to keep a position for a long time , sedentary discomfort, you can get up and move your legs and feet, or directly in a sitting position to elevate the legs so that the joint fluid flow, to some extent, the practice of yoga in an inappropriate way can also lead to joint damage.
Once the cartilage in the knee is severely damaged, the joints rub against each other and you can't walk properly. Generally speaking, there are two situations that can lead to damage to the articular cartilage, one is trauma, such as falls and sprains, which cause the articular cartilage to peel off, and the other is degenerative changes, long-term, excessive exercise, resulting in chronic wear and tear of the articular cartilage, which appears to be furrowed, thinned, or even peeled off. Therefore, Director Zheng Qiujian said, osteoarthritis and osteoporosis are completely different, and can not be treated by calcium supplementation, which is the pathogenesis of the two diseases are diametrically opposed.
"The prevalence of osteoarthritis has a certain genetic factor, and at the same time related to the occupation and living environment." Director Zheng Qiujian introduced, heavy manual laborers and professional athletes are more likely to suffer from osteoarthritis, compared to the general public, they also suffer from osteoarthritis at a relatively early age. Postmenopausal women also have a high incidence of osteoarthritis, which may be associated with a decrease in estrogen secretion and the accumulation of chronic injuries.
Osteoarthritis is a common disease of the elderly, with an incidence rate of 40% after age 50 and more than 70% after age 70, and is generally caused by the accumulation of chronic injury. Then young people will not get sick? Zheng Qiujian director pointed out that often running and jumping bent knee basketball, badminton and other sports, and the need to tiptoe around the ballet and other dances, the intensity of the movement is greater, increasing the joint load, easy to cause joint damage, the accumulation of long-term will have arthritis. "Unless, like athletes, the muscles and ligaments around the joints are strong enough to absorb the impact of exercise." Zheng Qiujian, director of the prompt, square dance has a lot of twisting crotch bending knee action, but also easy to damage the joints, dancing should be avoided action amplitude is too large, if necessary, you can also bring a knee brace.
Ordinary people in the usual sports must pay attention to the intensity of the movement, can not in order to pursue the effect beyond the human body limit. The first thing you need to do is to take a step back in time, and then you can take a step back in time, and then you can take a step back in time, and then you can take a step back in time. Many people will feel uncomfortable after walking 10,000 steps, then the intensity of 10,000 steps is on the high side. Director of Zheng Qiujian said, the best number of steps to control the 6000-8000, the pursuit of steps "10,000", in fact, the joints will be damaged.
In addition to sports, usually bad habits can cause damage to the joints. For example, wearing high heels for a long time, overweight and often take the stairs, may appear early signs of osteoarthritis chondromalacia patella. Director Cheng Qiujian said, BMI more than 35 obese people before the weight loss is not recommended to exercise too much, otherwise it will cause more damage to the joints, in general, weight loss of 5%, the joint pain will be significantly improved. Director Cheng Qiujian also said, The lightest load on the joints is the movement in the water, it is recommended that obese people to increase the movement in the water, in fact, osteoarthritis patients to restore the movement is also from the water to start.
After suffering from osteoarthritis, is it useful to take ammonia sugar? Many people reflect, after eating ammonia sugar symptoms do improve, Zheng Qiujian director pointed out that although the ammonia sugar (glucosamine) is a natural component of articular cartilage, but there is no evidence of research to show that it has a direct effect on the soft injury of the bone and joint, even if the patient has to take ammonia sugar, but also in the early stages of the disease, when the seriousness of the disease must be further treatment. Patients with milder symptoms usually show swelling and pain in the knee, the pain will be more pronounced when going up and down the stairs, and there will be a feeling of stuckness when moving the joints.
Zheng Qiujian, director of the recommendation, the symptoms are mild, patients can exercise and medication to alleviate the pain, the longer the disease, the medication does not work, the affected area of the obvious changes in the knee can be played sodium hyaluronate, play a role in lubricating the joints.
In the above treatment is ineffective, or developed to a serious degree of patients, such as pain severe, stubborn, joint fluid can not be eliminated, the emergence of obvious deformity (O-shaped legs, S-shaped legs), the joints are bent and can not be straight and so on, then need to carry out surgical treatment such as artificial joint replacement. Director Zheng Qiujian introduced that when doing the surgery, the patient's physical condition and recovery time should be considered, and the main focus is to improve the patient's quality of life. There is a 95-year-old woman suffering from severe osteoarthritis, but usually can still hold aids to walk a few kilometers, this situation is best to conservative treatment.
Intern Zeng Jiexing Zhang Jing
Correspondent Jin Ting Zhang Lanxi
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