Like wrinkles and gray hair, weak joints are the first sign of aging. Once your joints get old, you will have a long period of chronic pain. The British Daily Mail published an expert article pointing out that instead of waiting for the elderly to rely on anti-inflammatory drugs and painkillers to alleviate this pain, it is better to take a variety of measures to reduce or even prevent bone and joint wear while young. For the eight major joints of the whole body, experts have proposed corresponding protective measures.
hip joint
When walking or standing, the leg part bears the weight below the hip, while the hip joint bears the weight of the whole upper body. Therefore, it has the largest range of motion and the most severe wear among all load-bearing joints. Generally, men and women will have hip joint problems to varying degrees when they are over 45 years old. It is very important to protect the hip joint and strengthen the muscles, ligaments and tendons around it.
Tony clayson, an orthopedic expert of the British hip Association, suggested that people should practice yoga, Pilates, swimming and cycling more often, which are all low impact activities. If you insist on running, you must fully warm up and let your joints soften before starting exercise.
Mike O’Neill of the British Association of hand and foot doctors also said that it is better to choose shoes with rubber soles when exercising. It has better shock absorption effect than leather soled shoes and is conducive to protecting the hip joint. In daily life, swing your legs back 10 times a day, or often swing from side to side, to exercise your hip joint.
Knee joint
Among the joints of the whole body, the knee joint is the second easy to wear. In clinic, most of the patients with abrasive knee arthritis are male, which is usually caused by early exercise; Obese women are more prone to knee wear. To protect the knee joint, you must make your leg muscles stronger. If the leg muscles are weak, the knee joint will be repeatedly impacted when running or walking, resulting in cartilage wear.
Tony clayson, a surgical expert, said that some people don’t like exercise at ordinary times, and occasionally do aerobics at home, but they lack warm-up, which is easy to cause knee injury due to excessive movements and rapid twists. Dr Ian drisdale of the British Orthopaedic Medical Association said that obesity was another important cause of knee joint injury. For every 1 pound (about 454 grams) increase in weight, the pressure on knee joints caused by running or jumping would increase 10 times.
Usually we should do more leg lifting exercises to help strengthen the thigh muscles. In addition, people with poor knee joints must avoid being supported by their knees when picking up heavy objects; It’s best not to ski, which can easily lead to knee wear.
Cervical joint
When nodding and shaking our heads, we often use our neck joints. The cervical vertebra is the top three of the spine, which is very flexible, but once damaged, it will become very rigid.
Looking at the computer and ironing clothes will make your body bend forward, which is easy to cause pressure on the intervertebral disc and further aggravate the stiffness of the cervical joints. Therefore, it is best not to lower your head in office. In daily life, you can press your chin as close to your chest as possible, and then look up at the ceiling. Move slowly, do it five times in a row, and then press the head down 10 times from left to right, which is conducive to exercising the neck joint.
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