How to protect your knees in winter? How to protect your knees on a daily basis?

1. Pay attention to your weight.

The main causes of knee degeneration are long-term weight bearing, wear and tear, and loss of calcium. Many middle-aged and elderly women have knee joint degeneration caused by obesity, so proper weight control can reduce the weight of the knee joint, thereby delaying the aging of the knee joint.

2. Exercise reasonably.

Be sure to warm up before exercising in winter, which is conducive to protecting your joints. You can also wear knee pads to protect your knees when you exercise again.

3. Pay attention to keeping warm.

When the knee joint encounters cold, the blood vessels constrict, and the blood circulation becomes poor, which often aggravates the pain, so you should pay attention to keeping warm when the weather is cold, and wear knee pads if necessary to prevent the knee joint from getting cold. During the day, you can thicken your clothes and pants, and you can wear elastic knee pads locally, if the knee pads are too tight, it will hinder local blood circulation and aggravate the condition. At night, you can use cotton and cotton cloth to make a thick trouser tube, wear it at the knee joint, the trouser tube should not be too tight, for comfort, the two ends are gently tied with cotton belts, and it is not loose.

4. Soak your feet. Soaking your feet in hot water, in addition to eliminating fatigue, can also promote blood circulation, it is recommended to soak your feet for 20 minutes every night, and the water for soaking your feet is best to exceed the ankle joint.

5. Prevent falls.

Mainly for the elderly, try to wear non-slip shoes, flat shoes, etc., to avoid trauma caused by falling.

6. Regular inspection.

The knee joint, like the rest of the body, needs adequate nutrients and a daily intake of enough vitamins and minerals. Middle-aged and elderly people should pay attention to whether they have osteoporosis, and can have regular bone density examinations, and supplement calcium, vitamin D and glucosamine under the guidance of professional doctors to delay the process of knee degeneration.

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<> What are some bad habits in life that hurt your knees the most? Be sure to pay attention:

1.People who are obese run up and down stairs.

2.Legs crossed.

3.Sitting for long periods of time or holding the wrong body posture for long periods of time.

4.Do not warm up before exercising, and do not stretch after exercising.

5.Wear high-heeled spring shoes.

In addition to the above 5 things, not paying attention to keeping the knee joint warm in winter, wearing pants that expose the knees, walking and getting used to using the knee joint to exert force, etc., will lead to knee joint pain, and everyone should pay more attention to it.

Today I will share 8 simple yoga movements that you can practice regularly to take care of your knees.

The main purpose of protecting knee joints is to prevent joint pain, slow down the progression of joint degeneration and joint inflammation, and the methods are as follows:

Clause. 1. Change the way of exercise, do not do exercises with heavy knee strain, such as going up and down stairs, climbing, dancing, tai chi, standing piles and other actions, and do not exercise too much at one time, such as going out to travel and walking too much, which will also aggravate acute attacks.

Clause. Second, to control weight, excess weight is an important reason for the rapid development of arthritis in the knee joint burden activity, and controlling the weight within a reasonable range can relieve the burden on the knee.

Clause. 3. Do more functional exercises that help the knees, and the common exercise is the functional exercises of the quadriceps.

Clause. Fourth, when you have to walk long distances, you can use a cane to relieve the burden on your knees.

Clause. 5. If there is mild knee pain, it is recommended to recheck the X-ray and MRI examination in time to find the cause. If it is due to the meniscus or intra-articular loose body, it can be solved by minimally invasive surgery, and the wear and tear of the knee joint will not be accelerated.

As we all know, the knee joint is a plane joint, and it is the largest joint in the human body for us, with a very complex structure, relying on soft tissues to maintain stable movement. The protection methods are as follows: 1. Reduce the load

It is weight loss, because people who are overweight have a little more knee damage than people who are underweight; 2. Avoid sports injuries: This is very important, but it is more important to pay attention to warm-up before exercise when exercising, especially when exercising; Try to avoid going up the ** step more than once. If the knee is not well protected, it will lead to cartilage damage, most young people can repair the damage by themselves, while older people are more difficult to repair; 3. Avoid excessive load on the knees

Such as squatting, etc.

How to protect your knees

The knee is the constituent part of the human body and is located at the junction between the upper and lower legs. The knee is very important to us, and it is also very easy to get injured, so how can we protect it? Let's find out!

How to protect your knees

1.Pay attention to warm-up exercises before exercising, and do not immediately devote yourself to exercise. If you don't warm up well, your knees and other parts are likely to be injured during exercise.

2.At the end of the exercise, it is necessary to pay attention to the stretching of the ruler, so that the tense muscles can be relaxed during the exercise, so as to eliminate muscle fatigue, restore physical fitness, improve the effect of exercise, and prevent knee cartilage injury.

3.Correct your running form. The correct running posture is to land on the ground first with the forefoot of Lu Wangyu! If you run in the right position, you will generally not make too much noise or no rock demolition sound when running.

4.If you have injured your knee or have been injured in the past, it is best to wear a knee brace as it supports and keeps you warm.

5.Be careful not to put too much pressure on your knees, so don't habitually put heavy objects directly on your knees! This can damage the ligaments in the knee.

That's all there is to know about how to protect your knees! If you feel unwell or have any questions, be sure to consult a professional.

There are several movements that should be avoided to protect the knee joint.

1. Squat: Squat will cause wear and tear of articular cartilage, the degree of wear and tear of the knee joint in squat is much more serious than walking on a flat road, and squat in the end due to the squeeze of the back of the knee joint, the range of motion of the posterior angle of the medial meniscus itself is poor, and it is easy to squeeze the posterior corner of the medial meniscus. Therefore, long-term squat workouts are not recommended.

2. Going up and down stairs or mountaineering: When going up and down stairs or mountaineering, it is easy to cause wear and tear of the patellar joint and meniscus injury, and sprains can also easily lead to ligaments and other soft tissue injuries.

3. Half-squat rotation in Tai Chi: There is a half-squat rotation in Tai Chi, which is not only easy to cause great damage to the patellar joint, but also easy to cause meniscus injury. Therefore, it is not recommended for middle-aged and elderly people to do this action.

4. Squatting step: The stress of the patellar joint is 3 times that of the usual when squatting, so it is easy to cause wear and tear of the patellar joint, pain and reactive synovial hyperplasia, which will make the pain more severe. Therefore, this exercise is also not suitable for middle-aged and elderly people.

5. Sudden stop and turn sports: such as playing football, basketball, table tennis, badminton, etc., due to the degeneration of the knee joint itself in the middle-aged and elderly people, the meniscus will also be partially degenerated, which is easy to cause aggravation of joint degeneration and meniscus injury.

You should be specific, the main thing is to keep warm, simply put, to wear knee pads. You can make it yourself or buy a set.

Pay attention to keeping the knee joint warm, the elderly are prone to bone spurs in the joints, and the section should be exercised to a certain extent, and do not overwork for a long time. Overworked joints are easy to be injured, knee joints are very important for the elderly, supplement some nutrients and eat more fish, shrimp food supplements are more than medicine supplements, and do physiotherapy protection

The knee joint is one of the most moving and weight-bearing joints in the human body, and in general, twisting is the most likely to cause knee injuries.

Static squatting can be carried out, which is an exercise method that is extremely suitable for the general population, especially the elderly, summarized in our clinical work, mainly to exercise the strength of the quadriceps muscles. Supplement the nutrition of Ginni polyammonia.

1. Because the knee joint is a relatively large weight-bearing joint, the first thing to lose weight is to protect the knee joint. All the weight of the human body from the knee joint upwards is on the knee joint, which itself is a big wear and tear on it, so the first thing to do in order to protect the knee joint is to **. 2. Exercise norms, warm up before exercise to avoid knee joint injury, and try to do less confrontational exercises that will damage the knee joint.

At the same time, you can often do some non-weight-bearing knee exercises. We can sit or lie down and then move the knee joint, so as not to increase the burden on the knee joint. 3. Pay attention to the warmth of the knee joint.

Pay attention to safety and injury prevention, keep warm, and exercise regularly.