However, if you walk too much, you are prone to "long-term injuries." People who walk too much will consume the liver blood in the body and limit the nourishment of tendons and veins, so they are prone to bone and muscle diseases, such as lumbar disc herniation, lumbar muscle strain and knee arthritis.
From the point of view of modern medicine, the lumbar vertebrae and knee joints of middle-aged and elderly people have undergone degenerative changes, that is, aging, which can not resist the load like healthy people. When people walk, some muscles in the waist need to maintain the normal physiological curvature of the lumbar spine and maintain the dynamic balance of the body. Walking for a long time will make the lumbar muscles in a state of tension, cause muscle injury and increase the pressure on the lumbar spine, thus inducing lumbar disc herniation and lumbar muscle strain. However, long-term travel will also cause strain of soft tissues such as tendons, fascia and ligaments of the knee joint, leading to knee joint diseases such as synovitis and meniscus injury.
How to walk is healthy?
The older you get, the more careful you are to hurt your muscles for a long time. Walking speed should be slow, the duration should not be too long, and the distance should not be too far. The number of steps converted is about 6000!
And to be clear, what we need to do is effective exercise. A simple criterion is exercise heart rate. The heart rate of middle-aged or chronic patients is roughly controlled at (170- age) ~( 180- age). For example, if you are 65 years old, your heart rate should be controlled around 105 (170-65) ~ when you walk.
Although these figures testify, everyone's age and physical condition are different, and the number of steps he can bear every day varies from person to person. So he should go according to his own specific situation, not reluctantly. If he feels tired during walking, he can adjust himself by sitting and lying down. If you do it reluctantly regardless of old age and infirmity, it is easy to sprain your hamstring, fall or other cardiovascular and cerebrovascular accidents.
What should I do if I walk too much and have low back and leg pain?
If you have lumbar disc herniation, lumbar muscle strain, knee arthritis, etc. You need symptomatic treatment, such as taking Yaotongning to warm the meridians and dredge collaterals, promoting blood circulation and removing blood stasis, diminishing inflammation and relieving pain.
If you are too tired after walking and feel pain in your back and legs, you can massage Zusanli, Chengshan, Weizhong (the center of the leg socket behind your knee) and Jincheng yourself.
You can also eliminate lower limb fatigue by soaking your feet. Note: Foot bath water should be controlled below 40 degrees. If you have diabetic foot, severe hypertension, heart disease, skin disease, etc. , not recommended.
In addition, in daily life, you can also eat more foods that enrich blood and promote blood circulation, nourish tendons and dredge collaterals, such as medlar, papaya, black fungus, beef tendon and pig's trotters.