Change your posture frequently, and don't keep an action for too long. Office workers can sit in chairs and do leg lifts. One leg naturally lands on the ground, and the other leg slowly rises, forming a 90-degree right angle with the body, and staying in the air for 1 minute, then naturally lands on the ground, and the other leg rises. This kind of circulation can exercise quadriceps femoris well, maintain the elasticity of knee joint, promote metabolism and effectively protect knee joint.
Step 2 Exercise moderately
Many knee injuries are caused by excessive or improper exercise. The healthiest exercise plan for joints is: 30 minutes of moderate-intensity physical exercise every day, not less than 5 days a week. American sports medicine experts suggest that fast walking, slow walking, walking forward and walking backward alternately, and the combination of indoor cycling, swimming and leg lifting is the best way to protect the knee, which has the least damage to the knee.
3, pay attention to keep warm and cold.
Keep your knees warm when you turn on the air conditioner in summer. Although cold does not cause osteoarthritis, cold joints can induce synovitis. Long-term cold stimulation of knee joint or sudden change of temperature may induce aseptic inflammatory reaction, which will secrete a large number of inflammatory factors to produce pain. In addition, knee joint strain, sprain and other factors are also easy to induce synovitis.
Step 4 control your weight
Obesity is the enemy of the knee joint. To reduce the burden on the knee joint, we should pay attention to weight control. In daily life, it is recommended to eat a low-oil low-fat low-calorie diet, eat more fruits and vegetables, and control the intake of staple foods. Calcium supplementation can also effectively protect the knee joint. Eat more eggs and dairy products, bean products, seaweed, kelp, shrimp, fish and other seafood, while basking in the sun to promote the absorption of calcium.
Step 5 wear the right shoes
It is best to wear comfortable and elastic sports shoes when exercising to reduce the pressure on the knee joint. In daily life, the heel should be 2 ~ 3 cm, and the sole should not be too thin, otherwise it will bring bad influence to the knee. Shaanxi popularization of science