Health care needs to prevent leg aging, starting from daily knee protection | Sports health care

As the saying goes, "A man's legs age before he grows old.". "Many people reach a certain age, and the most obvious change they can detect is that their legs and feet are not flexible, and a large proportion of these changes are closely related to knee osteoarthritis.".

Patients with knee osteoarthritis can often do the following rehabilitation exercises.

Lower limb flexion and extension movement

Method

Lie flat on the bed, straighten your legs, naturally relax your ankles, and then do a back extension motion (i.e., the movement of tilting the instep upward) to maximize your strength. Then, start from the maximum back extension state to perform plantar flexion (i.e., the movement of pressing down the instep), and also reach the maximum limit.

Repeat for 20-30 groups/time, 3-5 times a day.

Straight Leg Lift

Method

Lie flat on the bed or sit on a stool, with one leg naturally straightened. With the knee joint straightened, lift the lower limb and hold for 3 to 10 minutes.

Repeat after a 5-minute break. Complete 10-20 times a day.

Massage and pat after exercise

Method

Rub both hands together and place the palms on both sides of the knee joint. Gently and slowly massage to make the skin warm; Then massage both sides of the quadriceps femoris tendon on the upper edge of the patella (kneecap) with both thumbs, and then massage both knees and eyes with both index and middle fingers.

Prevention of leg aging, starting from daily life

1. Maintain an appropriate weight. Avoid obesity to prevent excessive weight bearing on the knee joints.

2. Avoid stair climbing activities. Choose an elevator room as much as possible when choosing a house. When climbing stairs, try to walk sideways. When climbing mountains, try to take roads without stone steps.

Avoid prolonged squatting. When squatting is necessary, it is best to sit on a small stool instead. When sitting and standing for a long time, it is also necessary to frequently change positions to prevent excessive force from fixing the knee joint in one position.

4. Choose the appropriate exercise. Swimming is an ideal choice. Exercise should be minimized in mountaineering, weightlifting, tennis, badminton, and other sports. When practicing Taijiquan, the squatting position should not be too low; When riding a bicycle, adjust the height of the seat.

5. Pay attention to keeping your knees warm. Especially in air-conditioned rooms, or when the weather is cold, attention should be paid to preventing knee joints from getting cold.

6. Strengthen dietary conditioning. You should eat foods rich in protein, calcium, collagen, and isoflavones, such as milk, dairy products, soybeans, soy products, eggs, fish, shrimp, kelp, and beef tendons.