One Control weight.
Obesity is the enemy of the knee joint. If you want to protect the knee joint, you need to maintain a normal weight.
In daily life, it is suggested to eat low oil, low fat and low calorie diet, eat more fruits and vegetables, and control the intake of staple food.
It is not allowed to eat too much meat, greasy or spicy food, mix meat and vegetable, diversify food, quit smoking and drink tea.
Two Calcium supplements.
Calcium supplement can protect the knee joint, but it should be based on food supplement, more dairy products, bean products, vegetables and seafood, less spinach and onion and other foods that affect calcium absorption.
Three Climb the stairs sideways.
Pei Fuxing, director of orthopaedic department of West China Hospital, Sichuan University, said: "although climbing stairs and mountains often does harm to the knee joint, climbing stairs sideways can protect the knee joint."
Four Take a walk for 40 minutes every day.
Walking is good for knee health. Taking a walk after meals every day not only helps the digestion and absorption of food, but also protects the knee joint and prevents excessive wear of the knee joint. It is suggested that the elderly should take a walk for 40 minutes every day, and the stride should be controlled at 40-50 cm.
Five Go fast and slow alternately.
For the middle-aged and old people with bad joints, fast walking is better than alternating walking, that is to say, walking with a combination of fast and slow.
Fast walking has a certain impact on the knee joint. 3-minute fast walking, combined with 10 minute slow walking, has a relieving and protective effect on the joint.
Six Do less squatting and kneeling for a long time.
When standing up and sitting down, pay attention to the slight and repeated bending of the knee joint, which is conducive to the protection of the knee joint.
Seven Lift your legs every day.
At ordinary times, you can do more leg lifting actions to enhance the strength of quadriceps femoris in the front of the thigh and biceps femoris in the back of the thigh, so as to increase the stability of the knee joint and slow down the wear of the joint.
Eight Keep warm.
Cold and frozen joints can induce joint inflammation, so it is necessary to keep warm and avoid too humid environment.
Wearing a warm knee protector is a simple and effective measure for middle-aged and old people to protect their knee joints. But do not wear knee pads for a long time, or excessive dependence will occur.
