Joints are born to move, and regular joint movement helps to prevent stiffness, arthritis and other diseases. Whether you are reading, working or watching TV, you should avoid keeping a posture all the time. Working for an hour or so and exercising for ten minutes are very important for your joints.
2. Safety first
Knee pads are your good partners. Wear protective gear for sports that may damage the knee joint and ankle joint, such as roller skating and skiing. Because once the joint, especially the ankle joint, is sprained, it will lead to habitual repeated sprains.
3. Lose weight, lose weight, and then lose weight
Obesity does great harm to joints, especially to patients with joint diseases. Everyone knows that obesity can lead to knee and hip arthritis, but in fact, obesity can also cause spinal joint injury and lead to back pain. Even if the weight is reduced by 1 kg, the weight scattered on the knee joint will be reduced by 4 kg, which shows that weight loss is very beneficial to joint protection.
You shouldn't stretch before warming up.
Stretching exercise is very important to keep joints healthy, but if you stretch your muscles without warm-up, it will damage the muscles, ligaments and tendons around the joints, which is counterproductive.
5, to do exercise, you should choose a little less pressure.
The sense of movement with less pressure on the joints of lower limbs includes walking, cycling, swimming and joint stretching, while other sports such as long-distance running will damage the joints.
6, pay attention to exercise the muscles around the joints.
Slightly strengthening the muscles around the joint can also protect and support the joint. We wrote a popular science article about habitual ankle sprain before. The exercise in that popular science article is very slow and gentle, and long-term persistence can effectively protect the ankle joint. The action of protecting joints should not be rapid and repetitive.
7. Know your limits.
Exercise causes muscle aches. How to judge whether you exercise excessively? In other words, if one of your muscles hurts for more than 48 hours after exercise, it means that you have exercised too much this time, and you should reduce the exercise intensity of these muscles next time. Rest properly when you are in pain. If you keep exercising, you will cause serious sports injuries.
8. Keep the right posture.
Good standing and sitting posture can protect the joints from cervical vertebra to knee. A good way to keep a good posture is to walk quickly. The faster you walk, the more your muscles can keep your body upright. Swimming can also achieve this goal.