"I can't go out to play anymore, because my knee hurts badly after I left. 」
"My knee has been hurting for a while, and I will be very weak. I can't even buy rice. 」
These are the voices of most patients with degenerative arthritis. Due to the aging process of the body, it is no longer possible to produce enough proteoglycan synthetic colloid to maintain a healthy cartilage structure, and the aging joints are becoming less and less elastic. The wear and tear of articular cartilage makes more and more people suffer from degenerative arthritis. Dr. Chen Xianghong, from the Department of Rehabilitation, Regenerative Medicine Center of Jingying Clinic, said: "There are 1 person in Taiwan Province Province, and 3.5 million people in Taiwan Province suffer from degenerative arthritis. In addition, modern people are well nourished, the probability of obesity is increasing, and the sports atmosphere is prevalent. The age of excessive or improper use of knees has gradually decreased from over 65 to 35, and degenerative arthritis is no longer a patent for the elderly. There are not a few people over 35 who have degenerative arthritis. In addition to aging, excessive exercise and improper use of knees are high-risk groups.
Self-examination to assess whether there is degenerative arthritis.
1. Do you feel tight or clicking in your knees after normal exercise?
2. Is it hard and inflexible to get up in the morning?
3. Knees feel stiff, it is not easy to stand up after squatting, and it can't be completely straightened?
If you have the above symptoms, it is recommended to consult a doctor to find out whether you have degenerative arthritis.
3 shots against degenerated joints 1. Food:
Crustaceans and foods with high gum content can promote joint repair, such as kelp, fungus, okra, seaweed and natto. In addition, arthritis can also supplement anti-inflammatory nutrients, such as Omega3, such as salmon, mackerel, sardines and so on.
2. Practice:
● Straight leg lifting exercise
When lying on your back in bed or on the ground, slowly lift your legs. The goal is 1 three times a day, 1 each time, and 15 seconds. You can also put sandbags on your ankles to increase weight and strength. Straight leg elevation can strengthen quadriceps femoris, which can be used as a shock absorber of knee joint.
Squat down
Although there are often squats in daily life, such as tying shoelaces, squatting in the toilet and moving things. However, the correct squat movement is that the body is upright, the distance between the feet is shoulder width, and the toes are slightly spread out about 15 degrees. Imagine sitting in a chair. Try to keep your upper body straight. Sit your hips back slowly, squat down slowly until you can't get down, make your thighs parallel to the ground, and then slowly return to the preparatory action. The frequency is suggested to be done three times a day, each time 15 to 20 times. Squat is helpful to the training of leg and hip muscle strength and the stability of lower body joints. And keep your knees straight, count to 5, and then slowly put them down. Do it twice a day, 10 or 15 times each time.
3. Maintenance: It helps to repair articular cartilage, and it is also important to supplement nutrients beneficial to joints. In addition, muscle strengthening is also the focus. Glucosamine is the most commonly used component to maintain joints, but glucosamine alone is not enough. Chondroitin, collagen, proteoglycan, vitamin D, imidazole peptide compounds and other nutrients can also be supplemented.
● Glucosamine: Its main function is to form cartilage precursors. Chondrocytes can produce collagen and proteoglycan, so that cartilage can keep enough lubricating fluid and maintain the health of bones and joints.
Chondroitin: Chondroitin and type II collagen are extracted from shark cartilage. Chondroitin is a substance that can keep moisture and has a thick appearance. Type ⅱ collagen can increase the elasticity of cartilage and help keep the movement smooth.
● Proteoglycan: It can lubricate and retain water for joints and maintain the flexibility of joints.
● Vitamin D: Adequate vitamin D can maintain the development of type II muscle fibers, help to maintain muscle health and function, strengthen mobility, and reduce the risk of fractures in the spine and other parts.
● Imidazole peptides: Many people have the experience of being sore the next day due to excessive exercise. The reason is that when our muscles are active, they will decompose muscle glycogen to produce energy, and at the same time, they will also produce acidic substances to lower the PH value, which is easy to make muscles tired. What can relieve muscle fatigue and soreness is the imidazole peptide complex in the body. However, with the aging of the body, the muscles gradually atrophy, and the imidazole peptide compounds in the body also decrease. In order to prevent muscle decline, it is suggested to supplement imidazole peptide compounds rich in muscle components extracted from migratory fish such as tuna or bonito.
The maintenance of joints really can't be ignored. Don't wait until something goes wrong to start paying attention. Usually, we should pay more attention to maintenance, moderate exercise and supplement the nutrients needed for joints, slow down the speed of joint degeneration, prolong the service life of joints and prevent the early occurrence of degenerative arthritis.
Resume of Dr. Chen Hong Xiang
Experience:
Expert in rehabilitation department, Chang Gung Memorial Hospital, Linkou
Chief physician, Department of Rehabilitation, Linkou Chang Gung Memorial Hospital
Resident of Linkou Institute of Physical Education Health Center 20 13
Major: Bone and joint rehabilitation: arthritis, shoulder and neck pain, backache, numbness of hands and feet, stiff neck, tendinitis, plantar fasciitis and sports injury.
Current clinic:
Jingying clinic regeneration medical treatment center