How can I prevent joint stiffness? What should I do?

To prevent joint stiffness, we should usually pay attention to exercise activities, such as some slow walking activities, elderly people with stiff joints, usually take a walk, and carry out some appropriate exercises, such as playing and playing can speed up the blood circulation of the whole body, and the muscles and bones will not be stiff.

While any exercise can help reduce joint stiffness, I'd like to recommend 3 key habits to keep you healthy for as long as possible. The first is the general habits to master, while the other two you will need specific tools and exercises that will maximize your musculoskeletal lifespan.

As always, if you have any concerns about the advice below, please contact your healthcare practitioner for a consultation. Joint health isn't a hassle, so talk to the professional who knows you best before making a plan. Without further ado, let's get started!

1) Reduce sedentary time.

The biggest mistake we can make is thinking that going to the gym twice a week will keep our joints healthy. The truth is that reducing body stiffness and maximizing your health is a daily effort. To help you on this journey, I've put together 7 strategies to help you get more exercise throughout the day.

1.Stand up every 30 minutes – even if it's for 30 seconds. If you can learn anything from this article, then please make it the first takeaway.

2.Buy a standing desk. But know that every 30 minutes, you still need to take a break from exercise.

3.Consider taking a walk during your lunch break.

4.Stand up when you hit ** (if not too embarrassing, of course).

5.A combination of driving and walking, park your car a few minutes away from your place of work.

6.Use a water bottle, but only half of it. This will make you wake up more often to refuel.

7.Set a phone timer for sedentary leisure activities. If that's not enough, consider being active in front of your screen. Who says you can't do squats while watching TV?

If you want to reduce joint stiffness, you need to reduce the time you sit, sit for 30 minutes, stand up and take a walk, or go out for a walk; You can also do stretching exercises and flexion joints to increase joint mobility. If you have rheumatoid disease, in order to reduce joint stiffness, you need to take **rheumatoid drugs, such as Edexine, etc., so as to control the progression of the disease, and joint stiffness will naturally be rejected. Of course, you can also massage the joints from time to time, and you can also do some physiotherapy to prevent the appearance of joint stiffness.

Don't keep a posture for a long time, get up and move often, do stretching, maintain the flexibility of the joints, usually you can also eat some aminosamine chondroitin, and maintain your eardrum, which can effectively prevent joint stiffness.

The stiffness and inflexibility of the knee joint means that the qi and blood at the knee joint are not running smoothly and the qi and blood flow slowly, resulting in the lack of qi and blood nourishment in the internal tissues and surrounding muscles of the joint, and it will gradually become stiff, tight, inflexible, and inconvenient to walk.

How did it come about?

The knee joint is cold, and the cold air blocks the flow of qi and blood.

In old age, the knee joint receptors are blocked by metabolic wastes, garbage substances, cold and dampness.

Strenuous exercise damages the knee joint, causing internal qi and blood to flow slowly.

Weak, lack of qi and blood, and not enough qi and blood to nourish the knee joint.

To restore it, you need to strengthen your physique, nourish enough qi and blood, speed up the flow of qi and blood around the body, unblock the blockage in the body, and through the heat and sweating in the body, you can discharge the blockage garbage and cold and dampness in the body with sweat, and over time, the qi and blood in the body run smoothly, and sufficient qi and blood can nourish the knee joint, which will become flexible, relaxed, flexible and strong.

How? You can search for this article "40 years old, knee degenerative arthritis, practice the old boxer horse step pile for 2 months, legs and feet are easy and powerful!" This article describes a traditional workout recovery method that I hope will help you.

The most common problem after a fracture is stiffness. That's because of ligament adhesions, and it's caused by long-term immobility. In this case, you can only keep exercising to slowly have an effect, this kind of knee stiffness can not be done in a short period of time, and you don't have to be too nervous.

It is recommended to do as much exercise as possible, can not guarantee time, because this is related to personal efforts, some patients work hard to achieve the effect quickly, while some patients do not insist on exercising for a long time because of fear of pain, it is more difficult to recover, you can use traditional Chinese medicine fumigation, immediately after washing, perform manual massage and joint flexion and extension exercises, the effect is good. Traditional Chinese medicine believes that the main cause of joint stiffness after fracture is the accumulation of blood stasis and the stagnation of qi and blood. Traditional Chinese medicine fumigation can invigorate blood circulation and dispel blood stasis, dilate blood vessels around the joints, promote scar softening, reduce adhesions, and functional exercise after fumigation can make ** soft and gradually restore flexibility and elasticity.

Or you can also use a hot towel, which is cheap and effective. It is recommended to leave it on for 20 minutes before starting exercise. If you have a towel or something, you can help with your hands, pull the towel and slowly bend your feet back.

If you feel a muscle tug and a small amount of pain is normal, you can avoid severe pain. There are also some squat positions against the wall. Your body weight can help the legs bend.

Or you can do bending movements on the steps, you can do some joint extension and flexion movements while sitting or walking on the road, and you can also exercise a little when you wake up from sleep, and you can move with the quadriceps muscle training, and the effect is also very obvious. You can also use the strength of others to help you do a simple bending action, but the strength should be moderate and not strong, in a word, it is necessary to keep exercising, as far as you are talking about the situation now, it is recommended that you go to take a film to re-check if there are new problems, if not, then you have to strengthen the exercise, I believe that one day it will be fine, I wish you an early **!