If you want to go far and well, you must take good care of your knee joint. The methods taught here are not only stretching, but also various exercises, good posture and changing diet, all of which help to keep your legs agile.
Maintain a healthy weight
Physiotherapist Laura Jemison explained: "Essentially, the heavier the body, the greater the impact on the knee joint, and the stronger the muscles must be to control the movements. A higher percentage of muscle mass than body fat is essential to maintain muscle strength, which helps to ensure freedom of movement. Excessive body fat, especially the fat around the abdomen, will aggravate the symptoms of osteoarthritis.
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sports
"A common misconception is that people think that exercise will aggravate knee pain," said Giles Stafford, an orthopedic consultant at Wellington Hospital of HCA Medical Group. "It is important to strengthen the muscles around the knee joint, especially if there is a problem with the knee joint, because strengthening the muscles will reduce the pressure on the knee joint. For example, through good exercise habits and muscle strength, hip problems can be improved or even prevented. Dr Stafford suggested freehand exercises, such as squats, lunges and light dumbbells.
Change the inertia of daily life
In sports, diversity is the key. Laura Jamieson, a physical therapist, suggested using a mixture of impact and non-impact aerobic exercise to get good bone density and muscle strength training, but please make sure to get the correct technical guidance. Yoga helps to maintain good mobility, but Jemison suggested that it should be combined with other sports. Dr Stafford warned against overstretching, lest the joint go beyond its natural physiological range and cause damage to the joint and surrounding structures.
Choose a Mediterranean diet
"Some recent studies show that a diet rich in saturated fat will weaken the cartilage of knees and buttocks, making it more vulnerable to damage and losing its protective function. Fat and meat products, full-fat dairy products, cakes, biscuits, butter and coconut oil usually contain a lot of saturated fat. 」
Sue Baic, a dietitian and spokesperson for the British Dietetic Association, said that the Mediterranean diet proposal contains high monounsaturated fats (such as olive oil or rapeseed oil) and a lot of fruits, vegetables, whole grains, nuts and various seeds. Because omega-3 fat has anti-inflammatory effect, it is recommended to use oily fish once or twice a week (or take the recommended dose in the form of oil). At the same time, we should also pay attention to the status of vitamin D in the body, which is very important for bone development.
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Practice your posture.
Physiotherapist Laura Jamieson said that maintaining good posture is the key to prevent joint problems. She said: "Pay special attention to the back because there is no surgery to replace the intervertebral disc or spine. It is also important to wear correct and supportive shoes in exercise and daily activities.
Reference: Five Ways to Care for Joints
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