How to protect the bone and joint

2017-03-20

 Source: Health News

      "Welcome to the Olympic Games Johnson & Johnson fitness - Beijing care in the elderly health public action and Beijing Friendship Hospital, osteoarthritis rehabilitation project" recently started. Today, we invited the Beijing Friendship Hospital Yan Ruyun, Wu Jie, Professor Duan Ting told you -
        Osteoarthritis rehabilitation exercises
 

      sit on the chair. Try to bend the leg of the knee, after the legs with healthy legs to help restore the original position. Repeat 10 times.

      Sitting in a chair, back close to the back. One leg of the knee straight, and try to bend the toes of the leg to the head side, keep 10 seconds after the slow down. Repeat 10 times.

       Hands crossed on the chest and sat on the chair. Slowly stand up from the chair and sit down again (by changing the height of the chair to reduce or increase the difficulty, the higher the chair the higher the difficulty). Repeat 10 times.

       In a 20 ~ 40 cm steps before the stand straight. With one leg up and down the steps 10 times, and then for the other leg.
  
      Osteoarthritis is the most common of all arthritis and is due to cartilage damage. Articular cartilage degradation is part of the process of human aging, about 60 years old about 50% of elderly osteoarthritis. In recent years, the incidence of osteoarthritis increased, one of the reasons is the aging population, the second reason is not appropriate way of exercise, such as 40 years of age are often climbing, running, climbing stairs and other means of fitness, increased joint wear.

      Osteoarthritis can not be cured because the degradation process can not stop. But a well-balanced treatment rehabilitation program will reduce pain and improve joint function and improve mobility.

      These methods can prevent osteoarthritis

      To maintain the correct posture, whether standing or sitting, should have a correct posture, such as keeping the waist flat, to avoid the waist over the convex; seat, the best choice of hard chairs, and highly appropriate. At the same time should also pay attention to the waist with the back of the paste, the site of the best attached to the upper lumbar, that is about 20 cm from the sitting plate. Long in a fixed sitting position, the lower limbs should maintain a certain degree of flexion. Bend the fetus, be sure to make the hip, knee flexion, so that the calf muscles relax, waist straight, this can reduce the back muscle weight.

      Take the appropriate exercise to swim, ride a bike, playing tai chi, walking step by step, to avoid jumping action.

      Choose the right way to exercise

      Exercise therapy and physical therapy are the most commonly used rehabilitation methods for osteoarthritis. Patients need to go to the hospital to find rehabilitation doctors for their own guidance, mainly in the following ways:

      The purpose of the joint exercise is to reduce the stiffness, increase the amount of joint activity, to prevent soft tissue contracture. Do strength exercises, that is, resistance to exercise. This method can effectively improve muscle strength and stabilize the joints. Note that the resistance must be less than the maximum strength of the muscles.

      Aerobic exercise daily exercise time is 20 to 30 minutes. Exercise 3 days a week You can also use some physical therapy, such as ultrasound, magnetic, light therapy and acupuncture, massage, cupping therapy.

A few reminders

      Weight loss Obesity can cause osteoarthritis. In addition to weight gain due to weight factors, but also with the obesity caused by the posture, gait and movement habits related to changes. Studies have shown that 10 years of weight loss of 5 kg, can reduce the incidence of knee osteoarthritis by 50%.

      Protect the damaged joints to minimize joint weight and wear, knee, ankle osteoarthritis patients on weekdays to try to avoid the upper and lower stairs, should also avoid prolonged squat, standing, kneeling and climbing and long distance Trek and other injuries of the joint movement, should be avoided when the joint swelling.

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