20/10/2021
Here are 10 ways to help protect joints and prevent osteoarthritis
1. Maintain an appropriate body weight: As you get fatter, the more weight you put on your joints, especially the back, hip, knee and foot joints.
2. Be physically active: Moderate exercise and sports will help keep muscles healthy and blood circulation easy. It is a factor that helps to increase nutrition for the cartilage layer of joints. Strong muscles will help reduce pressure on joints during movement.
3. Maintain a straight body posture: Good posture will help protect joints from disproportionate pressure. In the physiological upright position, the contact area between the two joints will be maximized, so the pressure will be minimal. Moreover, there will be a balance of force between the ligaments and muscles around the joint, helping to reduce the most pressure on the two sides of the articular cartilage.
4. Use large joints in carrying heavy loads: When lifting or carrying heavy objects, you need to pay attention to the use of muscle force of large joints such as in the hands, shoulder joints, elbow joints; In the legs are hip joints, knee joints. Cleverly use the principle of leverage in large joints to avoid injuring small joints such as wrists, ankles, hands and feet.
5. Keep a comfortable pace of life: You should arrange your work reasonably, in harmony between rest and labor. Remember that every organ in the body needs rest to regenerate energy. Do not repeat a job or working posture that lasts longer than the body can bear. The impact force is not great, but if repeated for too long, it will damage the joints.
6. Must know to "listen" to the body: Our body has a great alarm mechanism. When there is a problem it will alert you immediately. In which pain is the main warning sign. Exercises should be stopped immediately if they cause pain.
7. Change your posture often: You should change your posture often. Avoid lying for a long time, sitting for a long time, standing for a long time because it will stagnate circulation and cause stiffness. It is possible that this is the main factor causing osteoarthritis due to occupation, especially in the mind workers.
8. Training "like a warrior" will hurt you: When your joints are problematic, your doctor's advice to exercise can be overzealously taken by you. However, this does not apply to joint damage. Because articular cartilage has to go through a long time of impact to be damaged (degenerative), so when you feel pain, it is quite badly damaged. Rest will stop the damage from increasing. Movement will help it recover but need to gradually increase the intensity. If you are too pushy or impatient in training to burn the stage, you will accidentally kill the new, weak cartilage layer due to your own excessive forces. Should start with gentle and slow movements, then gradually increase depending on the response of the body.
9. Protect your body against uncertainties in daily life: When leaving the house, or when participating in sports activities, physical activities...you should carefully prepare wrist protection tools and knee joint, in order to prevent unexpected situations that may cause you to be injured during movement and exercise.
10. Don't hesitate to ask for help: You shouldn't try to do something that's too much for you. If you find it difficult, ask someone else for help. Carrying or carrying a heavy object can cause pain that lasts for days. This pain represents damage to the body. From small holes can develop into larger lesions on the cartilage surface.
