How to pay attention to the protection of joints in daily life? What kind of exercises can I do?

1.First of all, no matter what you do, you must do a good warm-up exercise before doing anything, and directly doing a large amount of exercise will add unnecessary burden to your body, making us feel tired and tired.

2.Do some yoga, cycling, swimming, and other exercises that are not particularly impactful. These exercises can effectively exercise the muscle groups near our joints, can increase the strength of the tendons, and play a role in protecting our joints.

There are four main points that we can remember, namely rest, cold compresses, compression, and elevation of the affected limb. Rest the injured joint sufficiently, apply ice within 24 hours of injury, use reasonable equipment to compress and protect the injured joint, and elevate the injured joint at rest.

Ensure the appropriate exercise time, take corresponding protective measures in the process of exercise, be sure to warm up the exercise, and do not do some climbing for a long time, etc., and also want to exercise for the knees. You can choose from swimming, dancing, yoga, tai chi, running, pull-ups and other sports.

I think it's important to pay attention to the temperature rather than the demeanor, and dress yourself more when it's cold to protect the warmth of your joints; Rotational movements are possible, as well as leg movements.

Don't work too hard, don't always blow cold air, try not to blow air conditioners, pay attention to keeping warm, and bring knee pads. You can go tai chi, you can go swimming, you can do planks, you can do sit-ups, you can go jogging properly.

Introduction: People do exercise in the hope that their bodies will be healthier and stronger. But when doing sports, you should also pay attention to the way and method, otherwise it will cause certain damage to the body. How should I pay attention to the maintenance of my knee joints when I exercise regularly?

The knee joint will be used in many sports, such as running, which people especially like, and the frequency of use of the knee joint is still relatively high. In this case, it is easy to cause some damage to the knee joint, if you want to maintain it, then you must do a good warm-up before exercising, and the warm-up will make the knee joint have a certain lubrication effect, so that the knee joint will not react to excessive wear and tear in the subsequent exercise, so as to better protect the knee joint. In addition, the musculature of the knee joint is relatively small, so it is easy to be cold and cold, you can bring a knee pad to your knee joint when exercising, and the knee brace can make the knee joint better avoid injury, and it is difficult to repair the knee joint once it is damaged.

In addition, it is necessary to pay attention to the posture of your own exercise, only the correct exercise posture can make the way of exerting force more correct, and you can also protect your knee joint. Especially when running, you must pay attention to your upper body, and you must straighten your lower body and exert your strength in the right position.

In fact, you should evaluate your physical condition before exercising, you can do high-intensity exercise all at once, and you need to do it gradually. Some people have poor physique, and excessive exercise will make them very tired. In addition, we should pay attention to the quality of exercise, do not blindly pursue quantity, only when the quality is in place can we really train the muscles of the body, so as to achieve the effect of exercise.

Another thing to do is to pay attention to the time and not exercise before bedtime. It is easy to get excited when exercising before going to bed, which will affect your sleep quality, and exercising at the right time can effectively improve the effect of exercise on the body.

Proper muscle strength exercises can promote the growth and development of bones. The maintenance of normal bone mineral metabolism depends on longitudinal pressure on the long bones. Planned muscle strength exercises, which can load the bone in the direction of heavy straightness, are important for the increase of bone salt.

Therefore, muscle strength exercises prevent the loss of calcium and delay the onset of osteoporosis, and also speed up blood circulation, so that the bones are fully nourished. Consistent muscle strength exercises can strengthen the muscles around the joints, thicken the joint bones, and prevent the muscles. Injury to tendons and ligaments, thereby strengthening the stability of the joint and improving the flexibility of the joint.

Wear knee pads when exercising, pay attention to keeping warm, don't let the legs get cold, warm the baby, don't exercise vigorously, you can protect the knee joint.

Be sure to keep warm, try not to blow cold wind, you can bring some knee pads, and you can wear long pants. Massage your knee joints frequently.

After the exercise, you can relieve your knee pain by applying warm compresses, or you can massage your knee joints frequently.

The knee joint is the most important and fragile joint in outdoor sports. Knee injuries can severely restrict the footsteps of outdoor enthusiasts, leaving irreversible damage and even requiring surgery to partially recover. In order to protect the knee joint and reduce the knee joint injury, we must master the right method in the hike:

It is essential to warm up before starting exercise.

An effective warm-up can greatly reduce the chances of knee injury. Try not to jump off the mountain. Trail runners are trained to run downhill in a downhill manner, which can cause serious injuries to hikers.

The correct way to do this is to lower the center of gravity a little and then move the center of gravity while standing on the front foot, so that the impact will be many times less than running straight and jumping. It is advisable to use a zigzag on the way down the mountain. If you go down the mountain, try to wear knee pads.

Mountaineering puts too much pressure on the knee joint, which makes mountaineering too much pressure on the knee joint, and easy to detach the patella from its original part, resulting in knee joint disease. Wearing a knee brace can hold the patella in a relatively stable position, making it less susceptible to injury.

And knee pads can keep you warm in cold weather. Proper loading. Try not to carry more than a third of your body weight, and if the stool is a long hike, don't exceed a quarter of your body weight.

Dress as lightly as possible to reduce stress on your knee joint. Proper rest can relieve fatigue in the joints and muscles. In addition, since the knee joint does not have musculature and does not generate heat, it is easy to catch a cold when resting, so it is recommended to protect the knee joint with a bag or other things while resting.

If you feel knee pain, you should immediately reduce outdoor activities, such as hiking. Follow your doctor's advice and get proper training. I hope you can exercise reasonably and enjoy the outdoors healthily.

Walking is a long-term workout process, relying on my years of walking experience, we have to balance the exercise, there is no need to suddenly speed up the progress, avoid muscle strains and intense exercise. In order to make this question more vivid, I will post a few ** photos of me when I walk for your reference.

Now many retired friends pay more and more attention to the maintenance of their own body, in the past has worked for decades, now after retirement is rare to have a lot of leisure time, many middle-aged and elderly friends enjoy the life after retirement, on weekdays are developing a lot of hobbies. Especially now, under the influence of the idea of national fitness, many middle-aged and elderly friends have also begun to be keen on physical exercise.

With the increase of age, many joints of our human body begin to gradually age and become very fragile, and a slight carelessness in ordinary activities may lead to injury, so middle-aged and elderly friends must pay attention to the protection of joints in exercise.

One. Middle-aged and elderly friends should not do too strenuous exercise when exercising, can mainly take walking and jogging, a moderate amount of exercise can promote the formation of synovial fluid, and the joints can be lubricated to reduce the appearance of joint stiffness, but before exercising, we must do a good job of warm-up activities to avoid joint damage.

Two. Our human body around the joints have a belief in the muscle group, if our muscles are strong then the pressure on the joints will become smaller, middle-aged and elderly friends can mainly exercise the muscles around the joints when exercising, and carry out appropriate muscle exercise joint joint pressure, so that the joints are healthier.

Three. In addition to strengthening exercise, middle-aged and elderly friends should also strengthen the supplement of calcium and ammonia sugar, calcium supplementation can make the bones of the elderly stronger, ammonia sugar can promote the formation of cartilage at the joints, we all know that cartilage plays a very important role in protecting the joints, if cartilage damage will be very difficult, taking ammonia sugar can promote the regeneration of cartilage and the synthesis of joint lubricating fluid.

Four. Middle-aged and elderly friends should also change their eating habits in ordinary times, usually eat a light diet, eat more fresh fruits and vegetables, and maintain a good life routine, which will make the weight of middle-aged and elderly friends drop and reduce the pressure on the joints.

Joints are very important to our human body, if the joints are damaged, it will have a very adverse impact on our work and life, so middle-aged and elderly friends must pay attention to the protection of joints.

When the elderly do physical exercise, they must do a moderate amount of physical exercise, and cannot do strenuous exercise, otherwise it will cause injury to the knees, and at the same time, they should pay attention to warming up.

Be sure to wear more clothes, especially to protect your joints, to exercise properly, scientific exercise, do not increase the weight-bearing capacity of the knee joint, choose a pair of sports shoes that suit you.

First of all, don't do strenuous exercise, and be sure to do stretching and warm-up exercises before doing exercise, and be sure to wear more clothes when you go out to do sports.

Before doing outdoor exercises, you should have a good stretch, and the exercise should not be too intense, pay attention to step by step, when there is obvious discomfort, you should stop immediately and do a good massage, so that you can effectively protect the joints.

You can do some warm-up exercises before exercising.

1. Knee joint warm-up one: stand with your feet shoulder-width apart, support your knees with both hands, relax your upper body, straighten your waist and back, slowly straighten your legs after bending your knees and squatting, keep your knees facing forward, don't overextend and lock your knee joints, keep your natural breathing, feel your movements, and feel a slight soreness in the muscles around your knee joints.

Knee warm-up 2: Stand with your feet together, stand naturally, put your hands on your thighs, bend your knees slightly, and then turn your knees to the left for 25 seconds, then turn them in the opposite direction for 25 seconds.

Precautions. When bending your knees, don't push your knees past your toes.

You should exercise more in life, but don't exercise vigorously, followed by soaking your feet every night, and you should do a good job of keeping warm, you shouldn't let yourself catch a cold, you shouldn't let yourself carry heavy things, and you don't have cold water. Should buy some knee pads.

First of all, you should choose the right sports shoes, which can protect your ankles well, and secondly, the amount of exercise should not be too large, try to travel lightly, reduce your pressure, and better protect your joints.

Before exercising, we must carry out warm-up exercises for the joints, and we said that there are knee pads, wrist pads, you can bring those protective gear to pay attention to during the activity, do not sprain, do not stretch excessively.

First of all, you can do stretching exercises in advance, and you must do a good warm-up exercise, and the range of exercise is not too large, and you must bring knee pads, or elbow pads, and you can also wear long sleeves and pants.