Young people may not realize the pain and inconvenience caused by bad knees when they are old. Knee ache, pain and stiffness don't mean you can't feel it without rest. Many of my patients often tell me that they often wake up in pain in the middle of the night and get up in the morning with pain in their knees.
Don't talk about traveling, it is difficult to go to the toilet at home at ordinary times. It is conceivable that even squatting in the toilet has to endure severe pain, and the quality of life and happiness of middle-aged and elderly people with poor knees will be greatly affected.
It can be said that knee osteoarthritis is a disease that almost every elderly person will get. Just like wrinkles on the face, our knees will have different aging and lesions sooner or later. However, we will all get old, and one day, you and I will both face such a problem.
Yes, knee osteoarthritis. I believe that no one wants to come up and have an operation to change their joints. So everyone will choose conservative treatment. Today we will talk about the most important link in the maintenance or conservative treatment of knee osteoarthritis: exercise.
# Here comes the truth #
The answer is very clear:
Don't think like this: "When my bad knee is worn out, I will rest and try to reduce the wear." I have met many people with bad knees. In order to prevent knee pain, I try to avoid activities. Almost without exception, they found that the joints became more and more stiff and the legs became more and more boring, but the pain was not alleviated because of inactivity, but it was more painful to walk.
In fact, all textbooks, guides and professional orthopedic surgeons will suggest:
Authoritative research found that patients with knee osteoarthritis, using individualized moderate exercise, not only will not aggravate joint pain, but will relieve joint pain and discomfort symptoms, and even significantly improve the function of knee joint.
In addition, exercise can not only prevent joint stiffness and muscle atrophy, but also play an important role in controlling weight, maintaining cardiovascular health and preventing coronary heart disease.
Of course, exercise must be "appropriate"!
I know that many popular science articles suggest proper exercise, but they may not tell you what kind of exercise is appropriate. Today, I will tell you what kind of exercise is safer and how much exercise is "appropriate" for people with poor knees or even different severity of illness.
Although different people have different conditions, there are individual differences. But I will still give advice that applies to most people.
Please remember:
In fact, although swimming, walking and cycling are relatively safe, people with poor knees may need to make some adjustments before carrying out these activities. For example, warm-up exercises and relaxation exercises take longer than the general population.
In addition, with the growth of age, muscle function itself will gradually decline, coupled with the intervention of lesions, so many people with poor knees have weak muscle strength around their knees. This makes the knee more unstable and easy to wear. Therefore, it is very important to exercise thigh muscle strength deliberately.
Therefore, we usually suggest:
For squatting against the wall, you don't have to squat 90 degrees to your knees. All exercises should be based on not causing pain. If you feel pain when squatting at 90 degrees, then stand up slightly and keep your knees at an angle.
Finally, one more thing needs to be solemnly explained:
In fact, some patients are not interested in formal exercise programs. But it is not only formal exercise that is effective. In fact, middle-aged and elderly people with poor knees also encourage moderate-intensity physical activities, including relaxing housework, shopping, gardening, cleaning sidewalks and driveways, caring for children, caring for the elderly, taking leisurely walks and exercising in the swimming pool until arthritis patients usually exercise moderately. Although some literatures put forward different time ranges, at present, the "2-hour pain principle" is widely used.
The so-called 2-hour pain principle refers to:
We ordinary people can apply this 2-hour pain rule to help us evaluate whether we exercise excessively. If the pain reaches 2 hours after exercise, it means reducing the amount of exercise.
Although it is to remind everyone to exercise, I still want to remind everyone of the importance of "rest" in the end.
Friends with bad knees should deliberately arrange rest during the day. These intervals can provide opportunities for our joints to breathe and repair themselves, thus avoiding pain and inflammation.
Of course, rest is more than "stopping". Alternating light and heavy tasks is another way to relieve joint pressure. Many friends with bad knees deliberately alternate sitting and standing activities to reduce joint traction. If we need to work all day, we can stand up, walk around and stretch our joints regularly. If you need to stand in one place for a long time at work, you can put a piece of wood on the ground and step on it alternately with your feet to reduce traction.
Finally, 20 19, I wish you all happiness, happiness and health.
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