If you have ever been able to walk, run, sit and get up, you should appreciate the health of your knees. The knee is the largest joint in the body. The reason for the special nature of the knee joint is that in the knee, there are several cartilages, ligaments and menisci that make it possible to move the knee in different directions. Over time, aging can cause knee joint wear and tear, and this is inevitable, but you can take better care of your knees by following the tips in this article; Because wear and tear on the knee joints is associated with pain and disorders in the knee.
In the continuation of this article, you will read the principles of knee care. Our body is our best and most valuable asset and that is why we have a duty to take good care of our body. Every time you start doing these things, you will see how much your knees get stronger. So stay tuned to BingMag Meg for the rest of this post.
Now that you're reading the article on knee care, you're probably thinking of something that sounds like your knees are exploding or clicking! Some people hear these sounds from their knees as they sit and stand up or walk. If this sound is not accompanied by pain, you do not need to worry; This is because the sound is caused by the bursting of bubbles and the movement of fluids in the knee; However, if the sound of the knee is accompanied by pain and discomfort, be sure to see a specialist to have your knee examined.
Principles of knee care
The following tips strengthen the muscles around the knee and the knee joint and prevent pain, stiffness and inflammation of the knee.
1. Maintain a Proper Weight
Excess weight puts more strain on your knees. Each pound of extra weight increases the pressure on the knee by up to 2 kg, which increases as you go up and down stairs. So gradually reduce your weight and remember that for every extra pound you lose, you will greatly reduce the pressure on your knees and make your knees more comfortable to bear the extra weight.
Exercise, especially cardio or aerobic exercise, strengthens the muscles around the knee and flexibility Increases them. To strengthen the muscles around the knee, you can do exercises such as swimming, walking, water aerobics and stationary cycling. To strengthen your body, you can also do weight training, which is great. Exercises and stretching exercises such as yoga and tai chi also help improve your balance and reduce knee stiffness. Now that you know how much mobility is good for your knees, plan for more mobility and physical activity right now. Spend time on your body and getting stronger every day to prevent both body aches and a stronger and healthier body.
3. Strengthen the muscles that support your knees
One great way to take care of your knees Strengthens the muscles of the thighs and buttocks. Creating strong thigh muscles, especially the hamstrings, quadriceps and abductor muscles, improves your range of motion, protects the cartilage of the knee, and reduces stress on the knee. To strengthen these muscles, you can do launch and squat movements, and while doing these movements, make sure that your knees do not protrude from your toes. Remember to avoid deep squats; Because it puts a lot of pressure on your knees. In the club, use leg presses, hamstring curl and knee abductor to strengthen your legs. The best way is always to get help from a knowledgeable coach and a specialist in sports science and physiology to determine the most appropriate movements for you.
4. Keep your body upright
As you get older, people become more bent, which changes the center of gravity of the body and puts more pressure on your knees and buttocks; So get in the habit of standing straight and keeping your body straight. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. Wear the right shoes for your feet
Wearing comfortable, comfortable shoes will help balance your joints in the lower limbs. Try to use the right shoes for each activity; For example, wear running shoes for running and hiking shoes for walking. Remember that postural abnormalities of the foot can cause osteoarthritis of the knee. That's why it's important to choose and buy the right shoes and wear shoes that prevent your feet from moving inward or outward.
6. Avoid lifting and moving heavy objects
Our bodies are built to support our own weight, so lifting heavy objects can damage our neck, back and knees. When you lift a heavy object, you put a lot of sudden pressure on your knees. So it's better not to do this to have healthy knees.
7. Sit in a proper position while working and resting
Most people do not pay attention to the position of their knees when sitting, and this causes pain and discomfort in their knees. To take care of your knees, try not to sit on four or two knees and stretch your legs. Sitting on a chair and sofa is very comfortable for the knees. Remember not to move your legs back when sitting on a chair and maintain a proper body shape.
8. Drink plenty of water and fluids
Water is essential for our knees and all parts of our body. Drinking water is very important for knee care; Because enough water provides fluid to the knee joint and reduces the vulnerability of the knee. During the day and during exercise, be sure to drink enough water so that the joints of the body do not suffer from dryness. Drinking fluids also helps to improve blood circulation in the body and is very important.
9. Use a pillow under your knees while sleeping
Use a pillow if you do not want your knees to be damaged at rest. When lying on your back, place your knees on the pillow so that they are slightly above body level. When lying on your side, use a pillow between your legs so that they do not overlap.
10. Take care of your knees while exercising
Because the percentage of knee injuries during exercise is high Is, try to pay attention to this part of your body when exercising. You can use a medical knee brace to prevent pressure and impact on these areas. Also, in case of knee pain, it is better not to go for jumping movements so as not to put sudden pressure on the knee.
11. Listen to your knees
It may seem strange to you, but our bodies talk to us before pain and discomfort! For example, you may feel pain and discomfort in your knees. In this case, it is better to rest your knees a little and strengthen the muscles around the knee. Often, paying attention to the body can prevent severe pain and serious injury. So pay attention to this issue.
12. Have a healthy and calm lifestyle
Adopt a healthy lifestyle, for the knees and all Our body parts are great. Start today and pay more attention to your life, nutrition, sleep and peace of mind. There are a lot of nerves in the knee joint and your discomfort and stress is transmitted directly to your body. So take care of yourself and your loved ones by eating healthy foods, meditating, getting regular sleep and getting a comfortable life.
Our body , Is the most precious thing we have in this moment and this life. By caring for different parts of the body and strengthening the body, we express our respect and love for our body, and by doing so, we will be healthier and happier. In this article, you will read the important tips for knee care. The 12 tips mentioned in this article were very simple and you do not need any special tools to do them; So start as soon as possible and take more care of the health of your knees with more physical activity, keeping fit, paying attention to your body shape and sitting position.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Source: orthocarolinaTags: tips, knee, care, prevention, pain