Why Is Joint Protection Important?
There are 355 million people worldwide suffering from various joint diseases, and the number is increasing. In fact, the life span of joints is limited, and once they have reached their service lifespan, people would have various joint diseases!
Joint lifespan is only 60 years! The lifespan of joints is mainly determined by genes, and the general healthy service life is 60 years.
If someone lives for 80 years, but the joint has reached the end of its useful life after 60 years, he/she will suffer in the next 20 years. However, if the maintenance method is appropriate, the 60-year service life joint can work ten years longer. So, the joints should be used with care!
What Is Harmful to Joint Protection?
1. Squat
All strenuous running and jumping exercises will increase the abrasion of the kneecap, especially when you squat down and then stand up, it will wear joints most. Especially for people with patella damage, squats should be reduced.
2. Mountain and building climbing
Newspapers often say that old ladies are unable to go down when she climbs the mountain. It is because when they climb a mountain, their joint load is four or five times as normal. At first, they can bear it, but the more they go up to the mountain, the more painful their joints are. Generally, they cannot manage themselves to the half of the mountain.
It is even more difficult for them to go down. Climbing mainly uses muscular strength, while downhill could wear knee joints seriously.
People also have the feeling of leg trembling after going downhills or downstairs for a long time, and that is joint overload. So middle-aged and old people should use elevators as much as possible.
3. Wipe the floor on knees
Kneeling and wiping the floor, the pressure of the patella will be on the femur, causing the cartilage between the two bones directly touch the ground. It should be avoided, otherwise some knees will not be able to straighten.
4. Sport on cement floor
Articular cartilage is about 1 to 2 mm in diameter, and it cushions the pressure and protects bones from rupture.
When large reaction force bounces back during sports on cement floor, it will cause great damage to the joints and bones.
5. Long-time lodging
It is also a bad habit to stay in bed for a long time. When the muscles are stiff, the protection of the bones will decrease.
For young people, their muscles recover quickly, but when it come to the elderly, it’s hard for their muscles to be prepared again after stretching. Therefore, muscles should be exercised to enhance joint stability.
Four Things to Do for Joint Protection
1. Lose weight
For those who are fat, the knee joint is a “jack.” When a person is exercising, the impact force is great, and the weight burden makes the knee joint more difficult to bear, therefore, losing weight is important for joint maintenance.
2. Swimming
For ordinary people, the best exercise for joints is swimming. In water, the human body is parallel to the ground, and the joints are basically not loaded. For the heart, gravity is the smallest, and it is also good for the heart.
People with chronic diseases such as diabetes and hypertension should swim more. Old people who can’t swim can also walk in the water, with the help of buoyancy of water, they have themselves exercised with wearing their knee joints less.
3. Appropriate calcium supplementation
Milk and soy products are rich in calcium and have high utilization rate, so people should take more of them in.
Shrimp skin, sesame sauce, kelp, walnuts, melon seeds, potatoes, etc., can increase calcium intake thus protecting knee joint.
In addition, outdoor activities, sunlight exposure, and vitamin D consumption can help promote calcium absorption.
4. Develop good habits
Girls should not wear high heels for a long time. It is better to wear soft shoes with elastic soles, such as casual shoes with wedge heels. This can reduce wear and the impact of gravity on joints. A pair of flat shoes can be a good option on the way to and from work or when feet are tired in the office.
The elderly should not lift heavy objects, climb high or carry heavy objects to avoid joint damage.
Post time: Jul-13-2020